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  • Posted On: 04-05-18, 8:14 am (EDT) #1

    Bicep Training Issues

    April 5, 2018, 8:14 am

    Hi 

    I've just recently joined as a platinum member and have started the PPL routine. I'm fairly new (ish) to lifting, having been training for last 9 months or so. I'm having some problems when i train my biceps that i hope i can get some advice on? I am struggling to activate my biceps when doing any bicep exercise and I am finding that my upper forearm and elbow area are fatiguing much sooner than my bicep and it's these areas that are sore in the following days. I can never seem to actually engage my biceps to the point that they feel like i have worked them. Consequently i have developed a persistent elbow soreness when i fully extend my arms, which is also slightly impeding my other upper body routines. Does anyone else suffer form this or has difficulty activating their biceps? @scott_herman, can you help me understand what i am doing wrong?

  • Posted On: 04-05-18, 1:41 pm (EDT) #2

    Bicep Training Issues

    April 5, 2018, 1:41 pm
    Posted by: stevemell1910

    Hi 

    I've just recently joined as a platinum member and have started the PPL routine. I'm fairly new (ish) to lifting, having been training for last 9 months or so. I'm having some problems when i train my biceps that i hope i can get some advice on? I am struggling to activate my biceps when doing any bicep exercise and I am finding that my upper forearm and elbow area are fatiguing much sooner than my bicep and it's these areas that are sore in the following days. I can never seem to actually engage my biceps to the point that they feel like i have worked them. Consequently i have developed a persistent elbow soreness when i fully extend my arms, which is also slightly impeding my other upper body routines. Does anyone else suffer form this or has difficulty activating their biceps? @scott_herman, can you help me understand what i am doing wrong?

    Sounds like you may be starting some tendonitus but I am not a Dr. Do you keep your elbows to your side when bicep curling? Heavy curls will irritate Tendonitus for sure. I love doing light, high rep concentration curls either 1 arm seated or 2 arm standing which will not irritate and you will definatly get a burn and feel the bicep activation. Remember other lifts like chinups, underhand rows will work the biceps well and you can do those heavy.

     

     

  • Posted On: 04-05-18, 2:53 pm (EDT) #3

    Bicep Training Issues

    April 5, 2018, 2:53 pm

    What kind of bicep lifts have you been doing? They might help us a little to understand the problem and your form. Form is thing I'm most curious about as of now.

  • Posted On: 04-05-18, 8:03 pm (EDT) #4

    Bicep Training Issues

    April 5, 2018, 8:03 pm
    Posted by: stevemell1910

    Hi 

    I've just recently joined as a platinum member and have started the PPL routine. I'm fairly new (ish) to lifting, having been training for last 9 months or so. I'm having some problems when i train my biceps that i hope i can get some advice on? I am struggling to activate my biceps when doing any bicep exercise and I am finding that my upper forearm and elbow area are fatiguing much sooner than my bicep and it's these areas that are sore in the following days. I can never seem to actually engage my biceps to the point that they feel like i have worked them. Consequently i have developed a persistent elbow soreness when i fully extend my arms, which is also slightly impeding my other upper body routines. Does anyone else suffer form this or has difficulty activating their biceps? @scott_herman, can you help me understand what i am doing wrong?

    I think it could be a form issue too. Whenever you're doing a bicep curling movement, you want to keep your elbows in line with, or slightly in front of your hips, and you don't want to swing too much (of course this changes when you are doing Cheat reps).

     

    I think Aaron's point about trying lighter weights to work on your mind-muscle connection would be a good idea for sure. Really learn to isolate that bicep. And if you can let us know what exercises you use like @bigboss said, that might help us help you too!

  • Posted On: 04-06-18, 3:02 pm (EDT) #5

    Bicep Training Issues

    April 6, 2018, 3:02 pm

    Hi @adawg38

     

    Thanks for responding, much appreciated. I always try to keep my elbows as close to my sides as possible. Certainly sounds like tendonitus from what i've read. It started about 3 months in to training, which was fairly heavy 6 - 8 rep range Barbell curls, alternating dumbell curls etc... and of course everything i do now just irritates it. It's fairly painful but it's not stopping me from continuing and doesn't seem to be getting worse, or better for that matter, but i guess that's to be expected.

  • Posted On: 04-06-18, 3:10 pm (EDT) #6

    Bicep Training Issues

    April 6, 2018, 3:10 pm

    Hey @bigboss

     

    Thank you for your time, i appreciate it. I've been doing pretty much everything in terms of exercises, Barbell Curls, Alternating DB Curls, Spider, Chin Ups, Hammer Curls etc... and i try and maintain proper form throughout, elbows in line with hips or slightly in front, but i think i starting lifting too heavy too soon with heavy barbell curls and now i'm paying the price. I think as @adawg38 & @scott_herman have said, i may need to start from scratch and try and build up some decent mind muscle connection with lighter weights and concentration curls. Not sure the potential tendonitus will ever go though now. What are your thoughts on Tendonitus? Will it get worse if i dont stop?

     

    Cheers for the responses guys.

  • Posted On: 04-07-18, 12:02 am (EDT) #7

    Bicep Training Issues

    April 7, 2018, 12:02 am
    Posted by: stevemell1910

    Hey @bigboss

     

    Thank you for your time, i appreciate it. I've been doing pretty much everything in terms of exercises, Barbell Curls, Alternating DB Curls, Spider, Chin Ups, Hammer Curls etc... and i try and maintain proper form throughout, elbows in line with hips or slightly in front, but i think i starting lifting too heavy too soon with heavy barbell curls and now i'm paying the price. I think as @adawg38 & @scott_herman have said, i may need to start from scratch and try and build up some decent mind muscle connection with lighter weights and concentration curls. Not sure the potential tendonitus will ever go though now. What are your thoughts on Tendonitus? Will it get worse if i dont stop?

     

    Cheers for the responses guys.

    Lucky for you I just released a video for a substitute for the barbell curl which will really help you with the min-muscle connection! And I think the tendonitis can fade over time, even if you continue to train. It would just be a matter of doing what you can to avoid irritating it again while training, and do any rehab work that you can as well.

     

    When I had a bicep injury a couple of years ago, I still trained biceps lightly, and worked on them every day with a thera-cane to relieve tension and after a few months things came back to normal. Hope the same happens for your potential tendonitis!

     

  • Posted On: 04-07-18, 1:08 pm (EDT) #8

    Bicep Training Issues

    April 7, 2018, 1:08 pm

    Avoid the bicep lifts that aggervate it the most for sometime if not all together.

     

    There are some tricep lifts that I've had good form on but for some reason had flare ups in my elbows constantly, I've given them up and stuck with other lifts and managed very well to still get great pumps and hit all parts of the triceps.

     

    The gym is a place where one should be uncomfortable but not in the form of pain.

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