hairygrandpa
Legend
That's where the supraspinatus is. Go lighter and up volume, it's safer.
EvoMuse Fat Loss Sponsored Log - Kaprice
- Thread starter Kaprice
- Start date
That's where the supraspinatus is. Go lighter and up volume, it's safer.
Kaprice
Well-known member
How do I do that?
Kaprice
Well-known member
I'm pushing just 185 pounds. That IS light. You're probably CURLING that much!
I think the most I ever benched was in my early 20s and was about 225. 1 Rep.
hairygrandpa
Legend
I'm now benching with 110lbs (2x55lbs DB), focus is on form and TUT 3.1.1 -and nowadays alternating arms.
Will up the weights slowly -but never go full force on the bench, I learned my lesson.
dsade
NutraPlanet Fanatic
Get someone to film you while you knock out a set.
BennyMagoo79
Well-known member
Hey Kaprice, just want to say first up your log inspires me - thankyou!
I have struggled with similar shoulder issues - particularly on my right - after doing pressing and curling movements.
I have learned to manage this to some degree after concluding the pain and mobility issues come from inflammation of muscles, connective tissue & nerves which occupy the space between the acromion process and humerus, and began to focus on finding exercises which assist in reducing this inflammation and increasing space available for these muscles & tissues.
Long isometric DB shrugs, prone pullovers (Kelly Starret style - check out ROMWOD on youtube) reverse flies using an exercise band (and other exercises which focus on building up posterior delts, rhomboids & serratus anterior), and combining pull movements with press movements at a 3:2 ratio (3 pull exercises to every 2 press exercises) have made it possible for me to progress with benchpress twice a week again.
Hope this helps.
Happy New Year mate, pretty sure you are going to crush 2017!
bighulksmash
Legend
HIT4ME
Well-known member
Regardless of what you're doing while benching, especially flat benching, you will use your front delts quite a bit in the pushing movement. If you are experiencing DOMS after a bench workout then I would take that as a sign that you have weak front deltoids. More benching will correct this. If it does not feel like a joint injury I would not worry about it. I would keep benching. Although I constantly analyze my form on the big lifts to find things that I could be doing better.
Kaprice
Well-known member
I'm not sure how strong my commitment is on this, but I'm toying with the idea of doing a bit of a diet "reset" by doing a "liquid feast".
I've done this in the past for up to 10 days and lost 15 pounds -- granted a LOT of that was water weight and the lack of food in my digestive system, but I lost a lot of size in the waste and gut didn't regain that size until I started getting stupid with my diet again.
The liquid feast is touted by Dr Robert Young of the PH Miracle fame.
IF I do it, I'll be modifying it to include protein shakes, which Young does not recommend.
The IDEA of the liquid feast is to give your body a break from all the toxicity we normally put in our body. It gives the digestive system a break by not giving it challenging things to digest for a while. And if doing it exactly the way Young recommends (which I'm not), it also decreases acidity in the body.
At minimum, IF I do this, I'll have a few days to a couple weeks of ulta low calories, no carbs, and a bit of a reset.
The thing holding me back is I can't afford to not be productive at work right now, and last time I did it, I was tired all the time and had a hard time focusing.
IF I do it this time, I'll have some help in that department from Octradrene Hardcore, EC, and Nos Ether -- although by adding stims to the liquid feast, I'm not giving my body the full "rest" it's supposed to get.
So, I'm waffling.
I did eat a lot of junk over the past two weeks, so something like this would probably help to recover from that damage.
A liquid feast is centered around a big green shake consisting of avacado, cucumber, spinach, coconut milk, and grapefruit.
I'd add green drink, lemon/maple syrup water, one or two protein shakes in water, and Nos Ether.
I think the benefits would be big for me, but I'm still afraid to do it.
The real benefit comes from 10 days. But, I could probably get some benefit from just 3 days and that's probably not too scary.
Anyway, just rambling to let you all know what I'm thinking.
I'll also be starting a pretty nice stack from Get Diesel in 2 or 3 weeks (once my Invictus/Virtus/VII KT runs out).
bighulksmash tells me I should expect to feel 20 years younger on the upcoming stack. Looking forward to it!
HAPPY NEW YEAR TO ALL MY AM FRIENDS!
I've done this in the past for up to 10 days and lost 15 pounds -- granted a LOT of that was water weight and the lack of food in my digestive system, but I lost a lot of size in the waste and gut didn't regain that size until I started getting stupid with my diet again.
The liquid feast is touted by Dr Robert Young of the PH Miracle fame.
IF I do it, I'll be modifying it to include protein shakes, which Young does not recommend.
The IDEA of the liquid feast is to give your body a break from all the toxicity we normally put in our body. It gives the digestive system a break by not giving it challenging things to digest for a while. And if doing it exactly the way Young recommends (which I'm not), it also decreases acidity in the body.
At minimum, IF I do this, I'll have a few days to a couple weeks of ulta low calories, no carbs, and a bit of a reset.
The thing holding me back is I can't afford to not be productive at work right now, and last time I did it, I was tired all the time and had a hard time focusing.
IF I do it this time, I'll have some help in that department from Octradrene Hardcore, EC, and Nos Ether -- although by adding stims to the liquid feast, I'm not giving my body the full "rest" it's supposed to get.
So, I'm waffling.
I did eat a lot of junk over the past two weeks, so something like this would probably help to recover from that damage.
A liquid feast is centered around a big green shake consisting of avacado, cucumber, spinach, coconut milk, and grapefruit.
I'd add green drink, lemon/maple syrup water, one or two protein shakes in water, and Nos Ether.
I think the benefits would be big for me, but I'm still afraid to do it.
The real benefit comes from 10 days. But, I could probably get some benefit from just 3 days and that's probably not too scary.
Anyway, just rambling to let you all know what I'm thinking.
I'll also be starting a pretty nice stack from Get Diesel in 2 or 3 weeks (once my Invictus/Virtus/VII KT runs out).
bighulksmash tells me I should expect to feel 20 years younger on the upcoming stack. Looking forward to it!
HAPPY NEW YEAR TO ALL MY AM FRIENDS!
Kaprice
Well-known member
Now that a few days have passed, the shoulder discomfort is mostly gone, so that suggests it was just DOMS and not injury.
I'm finding myself wanting to err on the side of caution yet not willing to give up on the heavy lifts, yet.
But, heavy, of course, is a relative term.
I'm certainly not going for 1 rep maxes. I'm targeting a minimum of 8 reps (max of 12), so that should help keep me from the danger zone.
But, I do know my shoulders are weak and probably at least slightly damaged. I don't have full ROM and certain reaches pop and tweak my shoulders. So, I WILL be focusing on shoulder stretches and rehab exercises for a while. I'm just not sure whether that will replace or be an addition to what I'm currently doing.
At minimum, I'm swapping my shoulder day for rehab work, but once every two weeks isn't enough.
I'm considering taking 2 or 3 weeks off from heavy lifting and moving the lower weight, higher reps, to give my body a little break and reconditioning. IF I end up doing the liquid feast, I'll absolutely curtail the heavy lifting until I get back to regular eating.
hairygrandpa
Legend
Make that a permanent decision. Toy a bit with short pauses and moderate weights (60% of max. weight), supersets are awesome too.
I get more pump from volume and rest pause sets -and it makes me grow, I swear (some AAS, peptides,ph's and sarms help a bit too, evillaugh)
Ever saw BEAST73 's workouts? Look at him and tell me it doesn't work, LOL!
He now moves a good weight, after years of progressing, but he keeps volume high, that's the trick!
Kaprice
Well-known member
My main challenge with lower weights and higher reps is that I have only 70 minutes for the gym. If I'm doing a ton of reps each set, I'm not going to get through very many exercises.
hairygrandpa
Legend
Shorten the pauses. I keep it at most at 15 reps in most exercises, but super sets follow without pause, like push-pull super sets.
Just try, you may like it. It's a more energetic form of bodybuilding.
My last workout was like 60 sets, lots of exercises and took 70 minutes.
Kaprice
Well-known member
When you hit 15, is that close to failure?
hairygrandpa
Legend
Always to perceived failure. Perceived, because with a drill sergeant I would do one more, I guess.
You are surely asking yourself: Moderate weights but failure after 10-15 reps? How come?
Well, short pauses between sets, rest pause sets, TUT 3.1.1 (or 4.1.1) see vid, was posted on another thread and doesn't look like much, I dare you to try it:
[video=vimeo;197238925]https://vimeo.com/197238925[/video]
Applicable for everything.
BEAST73
Well-known member
I have been doing volume since 1999 and all the guys would laugh at me because of the reps and light weight.. The same guys that laugh at me they now all walk and move slow, and there lifts is light weight due to injuries.. I myself rest between sets at 60sec, and this method has to be master over time.. I know a lot of people don't believe in Volume, but it can and will build muscles, increase Strength, increase Endurance, and Destroy Fat..
HIT4ME
Well-known member
I do agree with Hairygrandpa and beast73 ...It's hard to argue with their results.
The thing about muscle growth is, anyone who claims they understand what triggers it is full of it. There are a lot of theories, all plausible (or at least many) and maybe it's a combination of factors.
Time under tension gets the most air time as the trigger and I do think it has a lot to do with it. I know I have lifted heavy weights for 5 reps until failure and done the same thing with lighter weights until failure for 10-15 reps. Depending on the day...Each method leads to adaptations the following workout. MOST of the time I would say it is easy to do too few reps with heavy weights and not stimulate growth...Which gets back to time under tension.
Something I have noticed...HST, DC, etc. All tend to have 15-30 reps per body part per workout. I think this is probably anectodal observation of the Tut range that seems to work.
Having said that, intensity has a big role too. If you aren't stressed doing 15 reps...Your body has no reason to adjust.
And in my case I have done a lot of low rep work, so high rep work seems to really cause big changes fast....Which I think is more of a factor of endurance, energy production, etc.
The thing about muscle growth is, anyone who claims they understand what triggers it is full of it. There are a lot of theories, all plausible (or at least many) and maybe it's a combination of factors.
Time under tension gets the most air time as the trigger and I do think it has a lot to do with it. I know I have lifted heavy weights for 5 reps until failure and done the same thing with lighter weights until failure for 10-15 reps. Depending on the day...Each method leads to adaptations the following workout. MOST of the time I would say it is easy to do too few reps with heavy weights and not stimulate growth...Which gets back to time under tension.
Something I have noticed...HST, DC, etc. All tend to have 15-30 reps per body part per workout. I think this is probably anectodal observation of the Tut range that seems to work.
Having said that, intensity has a big role too. If you aren't stressed doing 15 reps...Your body has no reason to adjust.
And in my case I have done a lot of low rep work, so high rep work seems to really cause big changes fast....Which I think is more of a factor of endurance, energy production, etc.
BEAST73
Well-known member
I agree 100% Brother!
HIT4ME
Well-known member
It is always good when you agree with someone who is agreeing with you.
Kaprice
Well-known member
What does that translate to, Beast?
How many reps per set? How close to failure each set?
BEAST73
Well-known member
1/35 2/30 3/25 4/20 5/20, Increase Weight 10-20lbs.. 6/15 7/15 8/10
Kaprice
Well-known member
Sorry for being dense, but I'm not sure what those numbers mean.
Is it Set# / Reps?
So in your example, you do on exercise (for example bench press)
35 reps
30 reps
25 reps
20 reps
20 reps
?
And all with the same weight?
Then you increase the weight and do the same exercise again (bench)?
15 reps
15 reps
10 reps
?
How do you decide what weight to use?
BEAST73
Well-known member
All above is Correct.. If I am feeling stronger on set number 5, I will then increase the weight on set number 6..
Kaprice
Well-known member
At those number of reps, I assume you're not trying to hit failure at each set, right?
How do you determine what weight to use? What should I be feeling on the last rep of each set?
How important to your workout is keeping the same weight during the first 5 sets vs dropping or increasing?
Is there a published workout I can study?
BEAST73
Well-known member
I get stronger after the 3 set on any workout that I do. How many reps can you bench 135?
hairygrandpa
Legend
My view on this;
I chose weight by "feeling". Whatever weight I chose, I rep it to failure. If a particular exercise feels good, I may up the weights.
No pre-existing workout style, just intuition and working the muscles to failure. As I progress, failure comes more -and more late, more reps are done = muscle grow.
Most people get too theoretical, just move the weights until fatigue, every time, that's it.
I chose weight by "feeling". Whatever weight I chose, I rep it to failure. If a particular exercise feels good, I may up the weights.
No pre-existing workout style, just intuition and working the muscles to failure. As I progress, failure comes more -and more late, more reps are done = muscle grow.
Most people get too theoretical, just move the weights until fatigue, every time, that's it.
Kaprice
Well-known member
I'm just trying to get a handle on the thought process for determining weights.
Some workouts want you to be at failure at the end of a set.
On the other hand, I could easily just do the bar with no weights and have no problem with that number of reps.
But, I have no idea how to decide what weights to use because I don't know the goal or how I'm supposed to feel after each set.
Kaprice
Well-known member
You can probably get away with it because of your vast lifting experience. I think most people -- certainly myself -- need a plan or else they wander around and never make progress -- or hurt themselves.
For me, I can't imagine doing 8 sets of the same exercise to failure. That feels like overkill.
From what I've read, once you reach failure once or twice on a given exercise, more reps doesn't equate to (significantly) more muscle growth. Though I guess it WOULD help build endurance.
hairygrandpa
Legend
You are talking about diminished returns.
Let me tell you... returns are returns. If I'm 60% effective with 2 sets, I get to 75% effective in 8 sets.
For instance: Watched in the mirror and thought about the lateral head of my triceps being to small. Yesterday I did AT LEAST 200 reps rope push downs with focus on wrist twist at the end. Today I have doms in the triceps, exactly where I want them.
Would love to train with you, most of my friends run from me when I ask, LOL.
Kaprice
Well-known member
HIT4ME
Well-known member
There is another way to look at how to choose a weight - and that is to place the emphasis not on the weight you are using today, but on progression.
So, if it's your first day of a workout, who gives a crap what weight you are at, or if you hit failure, etc. Just pick a weight that is light enough you KNOW you can hit your rep range. If you can hit your rep range, next workout you add 5 pounds, and hit your rep range again. At some point, you will eventually add 5 pounds and no longer hit the rep range, which means you need to work on that until you can do the prescribed reps again.
Of course, in my recent experience it seems this is a benefit of more frequent workouts - you don't have to worry as much about intensity because if you don't trigger muscle growth today or tomorrow, you will in 2-3 days when you finally hit the weight that you can't handle. If you are only working out 1X per week, then it could be 2-3 weeks before you actually trigger muscle growth.
So, if it's your first day of a workout, who gives a crap what weight you are at, or if you hit failure, etc. Just pick a weight that is light enough you KNOW you can hit your rep range. If you can hit your rep range, next workout you add 5 pounds, and hit your rep range again. At some point, you will eventually add 5 pounds and no longer hit the rep range, which means you need to work on that until you can do the prescribed reps again.
Of course, in my recent experience it seems this is a benefit of more frequent workouts - you don't have to worry as much about intensity because if you don't trigger muscle growth today or tomorrow, you will in 2-3 days when you finally hit the weight that you can't handle. If you are only working out 1X per week, then it could be 2-3 weeks before you actually trigger muscle growth.
Kaprice
Well-known member
I'm following a plan called THT by Mark McManus.
It follows the basic strategy mentioned by HIT4ME, where you go to failure then next workout you try to increase the weights.
The plan is to do just 2 or 3 sets in the 8 to 12 rep range, trying to hit failure in each set. When you can make it to 12, you up the weight next time.
That makes sense to me and is easy to follow.
But, if I'm trying to follow Beast's plan, where he's doing 8 sets at the same weight and 20 to 30 reps per set, I have no idea how to pick a weight because I have no idea how I'm going to feel on the 8th set. (Though he did say he adjusts up after 5 sets if he's feeling like he can handle it.
He hasn't indicated how I should feel after the first set -- should I have hit failure? Should it have been easy? He doesn't say.
I don't see how I could do 8 sets of the same weight if I'm hitting failure at 20 to 30 reps each.
I actually like THT, but I've been posting about sore shoulders and people start posting that I should stop hitting heavy weights in the 8 to 12 range and do lighter weights at higher volume. They recommended Beast's routine and I've been trying to get details so I can figure out how (or if) to apply it.
HIT4ME
Well-known member
Just to be clear - I agree that HGP and Beast have viable strategies and that higher reps can be effective with lighter weights. If your shoulders are hurting because of DOMS like you mentioned before, I wouldn't worry. It isn't injury. If your shoulders are injured, backing off is a different story.
If you don't think there is a need to change strategies/routines and you are progressing, stick with it. People change too often and jumping from program to program causes slow progress.
If you don't think there is a need to change strategies/routines and you are progressing, stick with it. People change too often and jumping from program to program causes slow progress.
Kaprice
Well-known member
Well, in another thread, Studhorse posted a video of people tearing their biceps, pecks, and shoulders and it sort of scared me.
I don't think my shoulders are injured, but I also don't think they're healthy.
I lack full range of motion, they'll periodically send a spike of pain if I reach my arms out in a certain way, and in some movements, my left shoulder gets "stuck" for about an inch and then "pops" into place.
I do plan to have a stage where I do lower weights, higher reps, but I'm going to wait until I feel I've hit a good spot doing what I'm doing. Since my low rep range is 8, I don't think I'm subjecting my body to the real dangers of 1 Rep maxes.
But, I've been going pretty strong on my lifting for a few months, so I'm going to take 2 to 3 weeks and focus only on shoulder rehab. I'll still go to the gym every other day, but each trip will be shoulder stretches and rehab work.
That should give the rest of my body some recover time (deconditioning/deloading?) while strengthening and healing my shoulders.
I did that yesterday and I felt some noticeable ROM improvements in my shoulders. Going again, tomorrow.
I'm also supplementing with ChiroPharm, which is a joint healer and anti inflammatory.
Thank you all for chiming in and for your support.
PS: hairygrandpa -- if I ever had a chance to work out with you, it would consist of me with a tub of popcorn, some Junior Mints, and a big cup of root beer, and I'd enjoy my snacks while watching you do your crazy-az routines!
SilentSavage0523
Well-known member
Going to failure is going to be different for each person. Both with the weights, Rep range and what it feels like to you. Being newer to lifting a rep range of 30 to 35 is most likely to much for you, and you could start out hitting rep ranges of 15 to 20 to be looking for failure. As far as how it will feel. This is something you will have to figure out. The end game for me is I consider failure for myself is going till I feel like I could only get one or two reps left without killing myself lol. So this is something you have to learn by trial and error.
With the shoulder issues. I recommend warming up really good before each training session. Not sure if you are just haven't seen it talked about in updates.
With the shoulder issues. I recommend warming up really good before each training session. Not sure if you are just haven't seen it talked about in updates.
Kaprice
Well-known member
I understand that going to failure is going to be different for everyone. That's not what I was asking.
When Beast shared his workout, he gave no indication of what the goal of each set is.
In Body For Life, Shawn Phillips uses a scale of 1 to 10, where 1 is lying down, 5 is a brisk walk, and 10 is you couldn't move another muscle.
So, when Beast says do 5 sets of 30 and doesn't give an indication of effort level to target on each set, it doesn't tell me much.
I could easily do 30 DB curls of 5 pounds. Effort level at the end of that would probably be a 4.
But if the goal is to be at level 9 at the end of 30, I'd have to choose a much heavier weight.
But, then I'd have a hard time doing 30 with the same weight on the next 4 sets.
So maybe the goal at the end of set 1 is to be at a level of 7.
OR, maybe it's okay to drop down to a lower weight on subsequent sets, even though beast does not.
My point is there wasn't enough information on which to act, so I was simply seeking clarification. Which I never got.
HIT4ME
Well-known member
If you are having issues with your shoulders....What exercises cause the issues specifically, and which exercises do you use to work your shoulders?
As far as the weight to use, I think you are missing a small distinction in the progression.
So if you plan on doing g 5 sets...You obviously can't go to failure with the same reps with the same weight for 5 sets. Beast I am guessing is focused more on the prescribed volume. This is similar to how 5 x 5 training works. So you may hit failure on the last set. You may actually hit it on the third set. But you work the progression .
So if you start with a weight that is too light, it won't be too light for long. You keep adding. Then suddenly one day you may add 5 lbs. And fall short on 1 or more sets.
So for a 5 x 5 you will sometimes have sets that end up being 5, 5, 4, 3,3. Obviously you stick at the weight until you can get 5 x 5.
In this type of training, it isn't failure itself that is the goal - it is just the prescribed volume. Sometimes you will hit failure, sometimes you may do 5 x 5 and have some left in the tank.
Following Stronglifts 5 x 5 the program suggests you start squatting with an empty bar the first workout for instance. In that program you work squats every other day...So the volume and frequency is higher and thus intensity has to be a little lower. In just a couple weeks, until you get used to the squatting frequency, you will wind up with really sore legs that you have to work again even though you didn't fail the workout before.
As far as the weight to use, I think you are missing a small distinction in the progression.
So if you plan on doing g 5 sets...You obviously can't go to failure with the same reps with the same weight for 5 sets. Beast I am guessing is focused more on the prescribed volume. This is similar to how 5 x 5 training works. So you may hit failure on the last set. You may actually hit it on the third set. But you work the progression .
So if you start with a weight that is too light, it won't be too light for long. You keep adding. Then suddenly one day you may add 5 lbs. And fall short on 1 or more sets.
So for a 5 x 5 you will sometimes have sets that end up being 5, 5, 4, 3,3. Obviously you stick at the weight until you can get 5 x 5.
In this type of training, it isn't failure itself that is the goal - it is just the prescribed volume. Sometimes you will hit failure, sometimes you may do 5 x 5 and have some left in the tank.
Following Stronglifts 5 x 5 the program suggests you start squatting with an empty bar the first workout for instance. In that program you work squats every other day...So the volume and frequency is higher and thus intensity has to be a little lower. In just a couple weeks, until you get used to the squatting frequency, you will wind up with really sore legs that you have to work again even though you didn't fail the workout before.
Kaprice
Well-known member
I find my shoulders get sore after chest day, after curling, and during overhead DB presses.
I understand the distinction of progression. That's why I was suprised that Beast uses the same weights for 5 sets of 30.
hairygrandpa
Legend
Progress means not only going heavier over time. More reps and/or shorter pauses is progress too. Time under tension is key.
SilentSavage0523
Well-known member
If you go back to his post, he's not getting 30 reps each set. He's picking his weight for the first several sets and getting after it. Frist set he gets 30 reps, then 25 then 20 and so on. In example for you and with the bench press. Let's say with 135 and failure for you is 20 reps, that's leaving about one or two reps in the tank. So first set is 20 reps, then next set you only get 18 reps that's ok because you are still going to failure it's just less reps because of muscle fatigue.
Kaprice
Well-known member
and are you trying to hit failure each set?
BEAST73
Well-known member
Yes I am..
Kaprice
Well-known member
More shoulder rehab, today.
A lot of roller work, stretching, and ROM movements. Ended with some dumbbell movements, including stretches.
What became clear from today's exercises is that my left shoulder is definitely not right.
It's the one that hurts and clicks when moved in various ways. It's the one that has a hard time with a slow jumping jack motion. It's the one that gets "stuck" and then clicks into place.
After the workout, my ROM was MUCH better and far fewer movements that cause pain -- and when it does, the pain is less.
That's encouraging.
A lot of roller work, stretching, and ROM movements. Ended with some dumbbell movements, including stretches.
What became clear from today's exercises is that my left shoulder is definitely not right.
It's the one that hurts and clicks when moved in various ways. It's the one that has a hard time with a slow jumping jack motion. It's the one that gets "stuck" and then clicks into place.
After the workout, my ROM was MUCH better and far fewer movements that cause pain -- and when it does, the pain is less.
That's encouraging.
Kaprice
Well-known member
My gym time was cut nearly in half, today, so I spent the entire time (after a 3 min rowing warm up) on Shoulder stretches.
I'm amazed at how tiring and challenging stretches can be on a sore or slightly injured body part.
But I'm also amazed at how much better my ROM is right now. In fact, I just took a break from typing this to move my arms in every position I can think of and I was able to do it all. No pain. Nothing got "stuck". No clicks or pops.
It's great!
I could still FEEL the weakness in my left shoulder as I moved it but the difference from last week is night and day!
I'm going to keep dedicating my workouts for the next couple of weeks to shoulder rehab before getting back to actual lifting.
This is very encouraging.
I'm amazed at how tiring and challenging stretches can be on a sore or slightly injured body part.
But I'm also amazed at how much better my ROM is right now. In fact, I just took a break from typing this to move my arms in every position I can think of and I was able to do it all. No pain. Nothing got "stuck". No clicks or pops.
It's great!
I could still FEEL the weakness in my left shoulder as I moved it but the difference from last week is night and day!
I'm going to keep dedicating my workouts for the next couple of weeks to shoulder rehab before getting back to actual lifting.
This is very encouraging.
HIT4ME
Well-known member
Keep working it. It is amazing how proper strengthening exercises can improve injuries. We always think that is something hurts we should avoid it. But sometimes getting proper movent will work it out. This is something I tell people a lot when they have posterior chain pains - start squatting a lot! Start light, go for volume and work it 3-6 times a week. One day you realize you haven't been in pain for a while.