Preventing and Managing Injuries | Strength Training Made Simple #14
Вставка
- Опубліковано 27 вер 2024
- For a diet coach in your pocket for less than 15 cents a day, give the RP Diet App a free trial: renaissanceper...
At Renaissance Periodization, we see our mission as that of delivering the most effective, scientifically sound and reliable diet and training consultation to anyone who wants to use it to achieve results. When it comes to your goals and aspirations in the areas of physique alteration, sports performance, and health, we're passionate about helping you target your time and efforts doing what works, and avoiding what doesn’t.
renaissanceper...
Okay so don't warm up, switch techniques often and go super heavy. Thanks coach!!
Nailed it! 😂
Straight to 1rpm
I laughed at this more than I should 🤣thank you for that
LOL tf
I haven’t had healthy tendons since the before times
Watchu mean?
@@steinerhayes before I had bad tendons
I'm sure I'm not the only one that needed to hear this. Most of it's common sense, yet I'm constantly letting my ego tell me I'm ready for more.
Don’t forget “Yeah bro, I wanted to max out just to see where I was after some time off”
Classic
Have a labrum tear from years of overuse, work, and accidents. If it's ever flared up or inflamed, I'll take a few weeks off lifting to heal and do PT, and usually resolves. Still stay in good shape, don't let your ego get in the way. Your life won't be negatively affected by taking time off, and no one will be able to tell the difference aesthetically.
Also do not jump back into training 100% right after a de-load. What you should do instead is ease back into it at about 2/3 the total volume and slowly work your way back up to where you was at before the de-load. Don't just jump back into hard lifting when your body is not yet primed for it.
Challenge accepted
This came out at the right time for me...doc said to take a couple weeks off BJJ/lifting/dance etc cause I injured my knee. So bummed but recovery is most important...love your vids Dr Mike!
Great content! My only thoughts, which probably mean nothing as i’m just a student Physiotherapist, is that using pain as an indication for progression may not be ideal. It might not be possible to be completely pain free in a range of motion. It might be the case that you can get to a pain level which is very low and almost insignificant (barely hinders performance). It may be useful to know that pain can be either actual and/or potential tissue damage. Which is to say, the nagging pain you may still experience even after months of rehabilitation, could be the pain receptors firing for no reason. In which case, if the pain is low enough (not completely pain free), you can progress. So long as this progression doesn’t cause an increase in perceived pain. Just some thoughts which probably are incorrect because I’m in year 1 of university.
You are totally right,but the fact that pain sometimes persist after months of rehab is for no reason is totally right from my injury experience.
The first slide.
I felt like I was getting told off.
As I can (could, past tense, improved now) tick 'guilty' with each and every point there. :(
Just fantastic information, I have an A.I. training coach that programs my mesocycles and I’d swear Dr. Mike wrote the process and program! Everything he says is exactly how it goes 🙌
Juggernaut? He might have written it lmao
Is it juggernaut if so what is it like?
@@lukehadden8421 no, it’s Freeletics and it’s a sub section in the AI paid coach called barbell gain. It takes me through 45 lifting sessions and follows almost every principle Dr. Mike talks about.
@@bakerbrian41 ahh ok sounds good. Thanks
just tore my rotator cuff from walking a reactive dog :( i’m lowkey devastated but im going to trust the process!
I see influencers recommending seeing a medical professional, but...which ones? I worked my ass off for 4 years to finally get to a place where a company will actually give me health insurance, and now the problem is "well what the fuck type of medical professional do I see for joint issues.' -_- idfk. BCBS is a pain to search too.
Weighed 150 benching 225x15, feeling like a mother fucking mini-monster ape, lifting what 200 pound dudes are, top 2% of my weight bracket (well, based on strength standards) then " Oh my chest is strong AF, I can totally do hundreds on flat dumbbell, easy. Then my forearms and elbow joints go, "We did not plan for this." Snap. -_-
Dr. Mike speaks the truth my dudes. Don't cross train mid-mesocycle thinking it all transfers. It fucking doesn't. My dumbass hadn't done any work on my forearms, but my chest was overpowered. Just holding 100s then letting them slip when someone walked in front of me trashed my elbow joints.
Thanks!
Had a grade 2 high hamstring tear about 1.5 years ago sprinting. Ngl never been the same since unfortunately 😔😔
Best free content out there! Any tips for nerve pinching / sciatica down the leg? It doesn't affect my lifts, but any advice would be great!
What goes down the leg is usually ''up river''.
Thank you Dr. Mishanka
Fun fact. Warm ups are even more important after cold plunging. Also, starting new exercises, even machines cannot save you if you load them up. I thought it'd be fine since I'm so strong on bench to load up the decline press with 4 plates. This was dumb. My elbows don't like me now
Then I had to rewatch the part where Dr. Mike said don't be stupid 5 times.
Do you have any videos on shoulder dislocation specifically?
So doing one warm up set for sets of 5 on deadlift wasn't a good idea? Wish i knew that yesterday
Gold!!❤
Thanks mike
I've never done warm-ups and I've never had an injury in the gym of course I've never reached even the middle portion of intermediate bodybuilding so should I start warming up before I get to that later stage of intermediate?
What's RPE again?
Does this apply for tendinopathy? Because doing 20-30 reps in rom in early phase can really make it worse.
Gonna give this a watch, will apply it to arm wrestling training
Rory you got arm wrestling training equipment?
@@KenanTurkiye some, 5 arm wrestling handles and a judo belt, barbells, adjustable dumbbells and weights, pullup bar, fat grips
@@RDS_Armwrestling Sounds good.
Some time ago, I figured how to use seated row for training (yes I know sometimes I'm very slow lol)
You probably already know and dont need but for folks out there, its easy at every gym.....lean on the side of the bench of seated row machine, about mid-way, get the single hand closed V grip in your palm, dig your elbow into the seat cushion and arm wrestle sideways, pulling the cable.
Increase the plate weight as needed.
EDIT: ''plate weight'' = selector weight
@@KenanTurkiye sounds good
make a video on how to maximize pump
Funny to see Mike with no horns.
Interestingly, I hurt my left spinal erector on the third set of 10 reps SLDLs but I've never had pain after the heavy lifts 😅.
For the algorithm!
Have you or anyone here developed persistent swelling and slight numbness in their thumbs or fingertips from really high repetition dumbbell or kettlebell exercises?
What do you do to recover from the problem?
I've fucked up my elbows since a while now... Tennis elbow derailed all of my progress.
Don't give up! I've had tennis and golfers elbow and they suck! Focus on what you can do and find ways to help with the problem! Theraband Flex Bar was something I used and wrist curls/reverse wrist curls helped loads as well. I won't say it'll work for you but I'll still say to read up on it!
@@GoGoZebras The thing doesn't just go away, isn't it?? I've tried resting, done physio but somehow it just returns... I literally can't even grip a bar or dumbbell but yeah surely not giving up, doing whatever I can using straps and stuffs...
@@thechinmoydeka i can't say I had the same problems when I got them. For some movements you'll want to consider using a different grip. To give you an example, my right shoulder is rotated inwards. When I low bar squat with a thumbless overhand grip i get soreness in my right elbow (the one that had golfers). I found that when I use talon grip (pinky under the bar, Ben Polack and Joe Sullivan use it), it causes no issues with my right elbow. Your milage may vary
Google eccentric exercises for tennis elbow
A little bit off topic but I have a question regarding splitting up a body part in 2 seperate days. Lets say you train legs twice a week. 1 day you focus on hamstrings and 1 day on quads. Aren't you then decreasing frequency per muscle group ? same with a horizontal/vertical focussed back day. In other words would it be more beneficial to train all your muscles of a bodypart per session or split them up ?
Frequency stays the same even if you just focus on a particular area of the back for example, you still train the entire back, but you just have a bias towards a specific region of the muscle. Volume is what changes not the frequency. As to which is better to do, i’d say if you are really strong, you definitely should do microcycles/mesocycles where you focus on something specific that needs more work and put the other regions on maintenance/slower gaining. This only applies to really strong bodybuilders/powerlifters. I’d say for a recreational lifter who is at an intermediate or even early advanced level, you don’t need to split up your volume too much regionally.
Why did Mike seem a decade younger 3 years ago?
Didn’t envelope make it 1 minute into the video before getting called out on my warm-ups.
Anyone here dislocated his shoulder and can give tips?.. I've dislocated my shoulder like 8 months ago and training never been the same since.
@@MFBMQ did u do any surgery ?
I dislocated and tore the joint capsule of my SI joint about a year and a half ago, once i was able to walk and bend over again I started going to a chiropractor and having him continually setting the joint to where it was supposed to be so the ligaments could heal properly. I'm still not 100% but since I've been having my hip reset I've been feeling so much better! Maybe something similar will help you or at least let you know what is going wrong with the healing of the shoulder
@@jarredstrickland9845 thank you for the tip
@@adir1598 hopefully it helps!
🔥
Mike, what's your opinion on using blood flow retriction/occlusion during recovery from injury? Is it worthwhile and if so, how much/often should it be used?
Brilliant for joints, tendons, ligaments recovery because they have no direct blood supply so filling the surrounding muscles with blood is great. Use this as a supplement to my arm wrestling training to help my joints and tendons recover and it's very effective, sometimes relieves discomfort after only 1 set of 20 reps
@@RDS_Armwrestling I got to try this out with my shoulder and elbow. Bench and overhead press Im always extra cautious with since I've injured them plenty of times from boxing half my life on top of still boxing.
@@sergiocalderon6325 probably tricky to do bfr for shoulders but slap some wraps on your upper arm and blast biceps curls, wrist curls, wrist extensions and triceps extensions light weight high reps giant sets and your elbow will definitely feel better short term, and if you do it every few days it may help long term
@@RDS_Armwrestling yeah I don't quite.know how it can be done for shoulders which I a shame since those are the ones I'm more concerned about
@@sergiocalderon6325 could probably just do plenty of external shoulder rotations with bands, cables, etc, and shoulder dislocations with a broom handle or dowel rod
Stinky technique is no bueno mhkaay..
Hu he
I literally needed this video 4 and half hours ago.
What did you do?
Top tier free content out here
The advice I used was- however long it takes for you to "feel like you're heeled", double it. So if you feel better in one week, take an additional week before going back to the gym. It works, but I like this approach better.
Crazy timing, almost and I mean hella emphasis on the almost snapped my shoulder on bench today. Will definitely look out more with these tips
Came just in time!!
That's what she never said
With L1-L2, L4-L5 and L5-S1 hernias reactivating when I try to DL above 2x BW or press above 1x BW, can I still be strong or should I just give up the movements altogether and never try to push those or do snatches and jerks again?
They originated from muay and judo, but with weights, I'm not sure if I should just give up on adding weight and if anything do more reps...it's a bit depressing.
The gym has always been a place of control and progress and now I stalled in the place I used for mental health.
Get in contact with a high quality physical therapist who works with athletes
Look up Dr. Stuart McGill.
Do the McGill big 3.
Rebuild.
Judo I understand could lead to such injuries but how tf did you get injures like that from muay thai? Did someone dump you into concrete?
I’m kinda mental about this, but I’m learning to slow down and change things up thanks to videos like this.
I'd be interested to see Mike do a video with Stay Flexy.
loving the content!
What about doing new movements during a deload that leads to DOMS - is that a stupid thing to do since you're not adapted to that movement pattern, or is it fine since the volume is low?
I would also say, don’t do things that don’t feel right. Like for me, pronated pull ups, skull crushers, and pull downs Just don’t feel right, switch to neutral grip for these.
Supinated pulldowns work really well for me
Is it safe to do this with an AC joint sprain? Inflames with bench, OHP, and flys.
My understanding is to keep an injury active, pumping blood/nutrients into the injury to recover.
I’ve got the same thing. Yes, I believe maintaining some activity is of high importance. Just lower the weight quite substantially and up the sets.
@@DizGuys But what if the the sprain is an overuse injury from too much volume? Got the EXACT same thing, exact same exercises cause so much pain.
Hell yeah Dr Mike excellent as always!!👏👌👍💪😎
Love this channel. Keep it up Doc!!
Thank you
What do you think of Westside Conjugate (weekly Max Effort)??
Do you have any strongman specific videos in general? I LOVE the content!
I ruptured my right pec muscle belly about 2 years ago, my pec is totally deformed as there is a big hole in my pec but my strength is back up to 275lbs on bench. Any trips on recovering symmetry after a major injury that isn't surgically repairable like this?
You can't prevent injuries
I mean... you can control the situations in which they are most likely to occur and be prepared and intelligent in training.
@@RDS_Armwrestling You can reduce the risk not prevent
@@im_reyz8780 I can agree with that I suppose