I just found you somehow and it has been life changing! How the heck are you not a top notch TH-cam star. Perhaps people prefer hype over useful information. Anyway, great content and you have got yourself a new sub. Peace!
One of the key points made in _Convict Conditioning_ is to start off with the super easy exercises and work you way through them even if you can do the "real" exercise, eg. do wall pushups and incline pushups first, even if you can do full pushups. This is to help strengthen and condition your tendons.
Hello, in the book: Convict Conditioning, does it say when you should move on to the full push up, and so on? So should I do the wall push ups to a max 10, and then move onto assisted push ups to a max 10, and then move on to full push ups? I can do 7 full push ups, should I go back and start doing the easer wall push ups first for a few weeks? Thank you for your time.
@@guyw6284 It's been a bit since I read through it, but I believe it's something along the lines of, "Ten reps completed with good form, fairly easily? Move onto the next exercise in the progression." I could be mistaken. Good luck on your fitness journey and congrats on the 7 full push ups!
Hey Kyle, you are definately right that high reps build strength as well. I do 20 slow perfect dips with good eccentric form. And when I tried weighted dips, I could easily do a lot of reps with 20 kg on my back, which really surprised me. So for those, who doubt about strength gains from high rep basic bodyweight exercises, They simply WORK!
That's exactly right! People under-appreciate this. Getting really good at a movement and being able to perform it with high reps will make you strong. It will not maximize strength adaptations (those require additional neural adaptions) but you can get really strong without traditional "strength" work. I remember doing a pull up with 90 or 100 lbs the first time I tried with weight, and I wasn't sure if that was good or not because I didn't have context. I was just doing a ton of bodyweight reps and built some pretty respectable pulling strength through high reps exclusively.
@@Bruh-vp6qf Yep. These finding have been replicated over and over again. Science is never "settled", but as of right now, we can have a high level of confidence that is is probably the case.
As recommended I swapped my pull up days for inverted rows, not only has my elbow pain largely disappeared but I've also been able to improve my form on rows which I hope will translate to better pain free pull ups as I gradually re-introduce them.
Every single day I lift weights, and in the spring/summer/fall I generally play golf or tennis about 5x a week. When I hit mid 30's, I began to develop this pain (Tennis / Golfer Elbow.) Sometimes, after a set of wide-gripp'd pull-ups, or practicing my tennis serve, my entire right arm would hurt. It's like this radiating numbness that goes from my finger-tips to my elbow. The pain isn't horrible, it's not like severely tearing a muscle, but it's DEFINITELY very uncomfortable & more-over, it was WORRISOME. It was one of those things that felt like, "This is going to GET WORSE!" But, for ME, it was an easy fix: 1.) Finger Spread stretches. Before I do anything that involves my arms, I will hold my arms out directly in front of me, parallel to the ground, but my HANDS are bent upwards, 90 degrees from floor/arms. Then, I just spread my fingers apart from one another, as far as they can go. Just 2 sets of 20. (It should look like you're reaching out to grab something.) 2.) Wrist stretching. I just place my palm against a flat surface, and slowly and carefully stretch the tendons in my wrist. Then, I do the same thing with the BACK of my hand. 3.) Standing hammer curls, but, the TOP OF MY FIST is facing the CEILING. I call them "T-Rex Hammercurls." This exercise really engages a arm muscle that I neglected for my ENTIRE LIFE. It's called the brachioradialis. Since I began doing those 3 things, I've NEVER had tennis elbow again.
Unfortunately I discovered this channel after I already developed my golfer's elbow. It happened exactly like you discribed by increasing the rep volume too fast. I tried to recover with rest and it didnt't help. BUT I really can recommend buying a massage gun and treating the injury with it every day for 10 minutes. In just one week I got great results and now after 1 month I am finally pain free.
Any special technique to this? I have golfer's elbow and a theragun and have been trying to treat it. Some success but still really feeling pain and tenderness. Thanks for any tips?
@@samelder7530 Nothing special I think but I use the softest attachment of my massage gun and use it exactly on the hardest part of my inner elbow. From there I circle around to the adjacent areas. So really nothing special but I paused with my training for one week and meanwhile treated my golfer's everyday for at least 10 minutes with the massage gun. Nowadays I warm up way better and thoroughly and after my training I use the massage gun every time.
For anyone suffering with golfers elbow, what worked for me in clearing it up (after having it constantly for a number of months from high volume of pullups),was good quality magnesium tablets. Took them one night,an completely gone the next day! It was the only thing I changed in my diet or otherwise,kept taking them for a while and it has never returned. Definitely worth considering if you have it
I've experienced this same condition when I went wide gripped pull ups. That really put a strain on my elbow. I brought on my hands just a little and it went away.
I got golfer's elbow a ton of times over the past year. My ROM was solid. 100% lockout. All the way up, all the way down. Chest to floor. Once I switched my ROM from 100% to 80-90% I never had tendonitis since the transition. I guess I kind of did a hyperextend. Been able to do high rep burpees since then.
Hmm...are you sure it was Golfer's? Do you mean triceps tendonitis? Golfer's isn't something that usually comes and goes and is typical from excessive chinning volume. I haven't seen a case where someone got it from push ups or burpees.
@@Kboges It was an inner elbow pain. My triceps were fine for some reason. I got it multiple times from doing Iron Wolf's workouts. I only got the tendon pain from push ups.
finally someone saying it!!! I am getting so mad when fitness gurus talk about progression steps for pullups and tell the audience neg. chinups is step one...someone who never exercised and is heavy overweight will hurt his elbow in just a few workouts.... I was one of those victims. 😤😤😤
What helped me cure golfer elbow and later preventing it was daily use of finger rubber band, meaning doing cca 50-100 finger extensions per arm both in straight arm and L arm elbow angle position. Just my 2C
In addition to the other valuable tips, here are some things that significantly reduced my issues with golfer’s elbow: - Scapular pull-ups (build strength to pull with the back muscles). - Hanging from the bar (build grip strength). - Regular stretching of the pecs, biceps, triceps and forearms, building up to German hangs and skin-the-cats.
Great advice. Really one of the best one I saw on youtube. I wish I watched it like 6 months ago. Can't fully recover and it's killing me. I miss pull ups so much. I'm sick and tired of just abs and legs workouts
@@CeeT-wg3hz It took me about 6 months but its could have taken less if didn't force it after I felt a bit less pain. Just used the ball to massage and don't rush it all, don't force it just wait for a FULL recovery. Good luck bud
I got golfers elbow in both arms chasing 10 ring muscle ups (managed 9) upped the volume and boom, tear in each arm. Still stubborn and here 8 months later, I miss doing pull ups and other fun stuff, listen to your body folks. Great vid!
If im a beginner i do everyday 1 set of pull ups (7 is my max) then 1 set of chin ups (7 max) is it ok to do it everyday, i play tennis since im 5 years old and i never got golfer or tennis elbow, is my pull up training ok for everyday?
I was the intermediate guy trying Get pull up count up. Used 20lb vest. Major golfer elbow for past 6 months. And crazy pain between bicep and forearm too when I get to about 90 degrees of pull up.
Great advice, left arm golfers, right arm tennis (the top part of the elbow) it’s been interesting working around my injuries. I was in great shape early 20’s and didn’t workout again for 10 years. Sadly my strength rebounded much quicker than my connective tissues, wish I would have known that…
I think it's also worth mentioning that you can feel pain in your elbow but it's actually coming from the shoulder or even the traps, if you have knots there. Also, it can be from poor sitting posture in front of the computer, because the arm is kind of half on the desk while the elbow is in the air. There is also the issue of poor adjustment on a bicycle, if there is no bend in the arms there will be a lot of stress on the elbows, so adjust your seat. Just some things to consider that I've noticed myself.
One of my favorite routines right now is inverted row x 1, push-ups x 1, prisoner squat x 2 in a pyramid circuit format. The high volume rows are hitting everything while building up my strength endurance.
I would avoid chin ups on a straight bar too. Depending on the individual, a rigid straight bar can put significant stress on the inner elbow and cause golfer's elbow.
This is unfortunately how I got golfers and tennis elbow, doing negative chin ups on a bar. Won't ever be doing chinup and even negatives on a bar again.
@@Mark-xw5yt I use the Angles90 pull up grips. But I would think rings would be just as good too. Anything that allows the hands to move instead of locking them in, is kinder to the elbows (and shoulders)
@@vicmantiri6782 I"m someone who's suffered from golfer's and tennis elbow too. My elbows are my weak link. I cringe when I hear someone recommending negatives because my elbows start to hurt when I hear the word "negatives" because I know my elbows can't handle that stress.
Yes! This is exactly my problem. I can do pull ups fine on a fixed bar, but chin ups have given my golfers elbow. Going to do rows on rings instead for chin ups and keep doing pulls up on the bar as it doesn't hurt at all.
Thanks Kyle. Can you also make a vid on warm up before calisthenics session including your personal warm up routine? I've watched all your vids and I believe you haven't made one about this unless I missed anything.
I had that same question for quite some time. In his second Q&A he said that he just likes to get a few reps in of the movement he’s doing. Nothing huge. He also said that some people might need more of a warmup but not him.
I always get it in the final descend of a set when i fully lock out my elbows. I guess its because thats the phase where the biceps is activated the most and pulls the hardest on the lengthening tendons. My solution was to try to "drop" after the final rep instead of fighting gravity like in the prior reps. Full ROM doesnt cause any pain when doing it like that
@@nocklasbalten2802 No man that's a bad idea imo. If you let go of tension, the entire load goes onto the bicep tendon in that range. This is even worse for the connective tissues because the muscle isn't supporting them.
Great video! I love how you keep everything in context. I have a slightly non-training related question: What are your thoughts on sun exposure, skin health, that whole jazz? For reference, I think I'm a little lighter than you. I've been trying to take care of my skin and cover it from the sun for the past 6 months or so after noticing my skin freckling considerably. It is frustrating doing so, and difficult sometimes in the Texas sun/heat.
This is a great question... This is not a topic I'm particularly knowledgeable on and is certainly outside of my expertise, so I won't comment on it from a professional perspective. Purely personally, I enjoy the sun and find that it is a critical component for me to feel great. I supplemented with vitamin D for years without it really changing my blood levels, but an effort to get more sun bumped my levels up significantly. I've read a few papers linking dietary intake of linoleic acid to some skin cancers, so I think there is a nutrition component to how the sun interacts with the skin. This might be something to look into. Also, I know some compounds have been linked to reduced damage from UV, things like green tea and vitamin a (if I am remembering correctly).
@@Kboges I definitely can see how personal well-being can be an important factor, even if something is a long-term risk (which I don't know that the sun even is). The things you mention are good to think about, and I'll look further into them. Thank you for your insight!
Also need to break a sweat and keep it up for a while as well as weight training. I got the stubborn issue. Also throwing a few hundred BP pitches and poor form as you mentioned doesn’t help. Don’t let it happen. It is pretty hard to get it to go away.
I have tennis elbow (bilateral). It's put my training right back. There's still plenty I can do in the gym with lower body and abs etc but I'm laying right off arm work for the next month.
When I first got rings I couldn't look at them without my elbow starting. Cut way back on volume and intensity but stayed persistent and came through. Kept counting down four weeks without increasing intensity for the tendon and ligaments bench mark growth time
I've gotten it before, yeah it's annoying. Mine went away on it own though I don't recall doing anything special as I was literally forced to do less pull-ups the pain + weakness was pretty annoying. It was when I was working on max pullups when I was in the Marine Corps, I surpassed the 20 rep 100 point max for the PFT score, and just kept going and got to around 30 reps...and that's when I got that pain there. I just stopped doing as much pulls, worked on my run more as I actually needed to improve on my 3 mile run, and it just went away in a couple weeks, and I haven't had it again since. Of course I never made my goal of 50 reps in one set of pull-ups...but tbh I'm good with that, I've gotten close like 42, and now I'm not even up there anymore more like 28 maybe, and tbh I'm good with that. I no longer have that goal, and that rep max goal...if you train wrong and too intensely, you'll definitely get that tendon issue. I just want my pull-ups to be strict, controlled and powerful...so I do a little weighted, do some really slow ones. My goal now adays is to be able to do really strict and slow muscle ups with zero kipping function at all...no pulling all crazy on the bar to get any swing momentum...super slow and super strict.
Very well could be the case. I'm not familiar with them for that context. I know reverse Tyler curls have had a lot of clinical success for treating golfer's, but haven't heard of Pelican curls for it.
It's actually your shoulder causing this problems, especially as a result of pull-ups/chin-ups. If you do not retract your scapula and keep your shoulders down during the exercise it pinches tendons in the shoulder which causes inflammation, tears and pulling on the connections at the elbow. Rounded forward shoulders change your forearm position, pushing your thumbs inward - creating more stress on the inner elbow during exercise.
Enjoyed the video but really happy that I got to watch you doing the squat with your hands behind your head and would really appreciate it if you explained what and why you're doing in regards to that form i.e. are you applying pressure as an isometric tension on your spine, Using it as a way to maintain proper spine form? Like your take on how to present the information you share...it's relevant to every level of fitness. Thankyou
Thanks, HC! yeah I like the "prisoner" position of the hands because it shifts the weight "back" and necessitates a little bit more hip ROM. It's just a variation- I like variety in my practice. And yes sometimes I apply a light amount of tension to get some isometric contraction to help thoracic extension.
I get it last year after combining pull ups and chin ups sets in workout. After 3 months stop to heal i am now only doing pull ups. Note: my training involve doing it with weights. I think the excessive reps are worst for tendons than the weight. But it is my experience and i do not know if this is scientifically proved.
I have a lot of experience with this but it is outside of my expertise unfortunately. Check out "cross friction massage" and reverse Tyler curls with a flex bar.
I had this problem a few years ago. I wanted to increase my pull up count, so I looked up some plan that said that if you could do 5 pull ups. Do like 1, then 2, then 3, then 4, then 5 as sets every day. After like 5 days of doing it my elbow hurt a lot, to where I was icing all day to stop the pain. Literally could barely do any workouts for like a year, but this time when I started, I just slowly progressed, and if I felt a bit of elbow pain I stopped for a few days. Now I can probably do around 15 clean reps, or 3 sets of 11/12.
glad I found this hidden jem. Question: For a person who workout in the gym 3 times a week and want to move to body weight only, do you recommend to workout every single day?
Depends on your workout intensity with calisthenics training... I am not a expert or anything but I would recommend to take it slow first and get used to the exercises/good form
Got my golfers’ elbow lately from higher training frequency of pull ups For context I can do ten pull ups with decent form but I have a really weak grip(I cannot hang on the bar for 1minute). I believe my weak grip is also a factor for the problem. Now I just backed off from any upper body exercise to let my elbow heal. Any suggestions on training grip strength without overusing the forearm muscle? Thanks a lot
@@Kboges before it was roughly 20reps a day, 2-3 days a week. And the higher frequency training is 25 reps on average a day, 4 days a week, not that big of an increase in volume actually. Not sure if this has to do with my form, I rarely kip or swing, and I try to keep a 2 second eccentric, but I think I don’t have enough external rotation for my shoulders when doing pull ups, making my elbows flare out slightly and perhaps putting stress on them.
Same story with me, I have a really weak grip. I've been using a gripper, fat grips and I am improving on the grippers and holding dumbbells longer but when I do a dead hang I clock out at 1:20.
To be honest, going to a PT would be the best thing for you. You can look into "reverse Tyler curls" and ask your doctor if they are appropriate for you.
Is it possible to get not golf elbow bet tennis elbow by doing chin ups cuz i experienced tennis elbow and i just started doing chin ups and pull ups but i feel like i am getting the same injury again so could it be because of this or somethink else
in one interview, the climber said that when he started training, his ligaments and tendons constantly hurt for the first 4 years. it takes so long for these tissues to adapt to high loads
In my case it's not excessive volume. What I've done recently is add a 5 lb plate in my push ups, pull ups and chin ups to break some rep plateaus that I've had for a while. I only feel my elbow bothering when I do push ups. Any suggestions?
Man, i wish i found your channel before i jacked up my left elbow.. I started doing 100-120 pull ups a day.. (15x8 mostly) Exactly like i you stated in the video, i decided to "push through it".. And of course it just got worse, even hurting when i didn't use my arms at all.. I took a 7 week break from training arms and hopefully mend it.. When i got back around to it about 3 months ago, it was better and i decided to mix up my training routine alot more, i stopped relying on pull ups only.. But even tho i am alot more careful now, it still hurts sometimes, and also random tingling, even when i haven't trained arms at all.. I wonder if this injury will ever go away.. It's quite annoying and it gives me straight up anxiety thinking about having to go through another long break.. I only do pull ups two times a week now, but something still ain't quite right and i have no idea what i'm doing wrong, maybe i have gotten myself some permanent damage.. 🤷♂️
Thanks for these, always appreciate the fine detail and reasoning behind these posts. I am a 51 year old, not completely, but relatively sedentary male. I eat clean, i get between 5-12000 steps in daily (is that even sedentary?) But i am looking into building muscle, I bought a dip bar, and more recently some rings and been looking at false grip, but looking back through your videos I see you don't do a whole lot of "muscle ups" which seem to rely on false grip, just regular pull ups. I am finding because I am in the early stage of progression and just getting into things, I cannot get the false grip at all. Am I better off just focusing on pull ups on the rings first with a "standard" GRIP, thinking about proper form and not overdoing things, or would a bar be a better starting point?
Yes! Starting out, really prioritize the basics. Work on standard grip pull ups and chin ups. If these are challenging, then get your rows really strong before even worrying about the pull up/chin up. When your foundation is strong, false grip work will come easy and the muscle up will be a matter of a little practice.
I can’t see a doctor, no insurance, no money for a doctor , and I more than likely have all ready developed this condition! The pain comes and goes , any other tips on pushing through ? My pull-up gains increase very slowly. For months I could only do 2-3 pull-ups to failure , now I can do 5-6 to failure. The ultimate goal is 25 to failure. Any tips how I can reach this goal as soon as possible, In the midst of dealing with this condition? Any other exercises I could do?
Great content! I had golfer's elbow and tennis elbow in both arms after pulling TONS of nails and staples from a subfloor. It's been an entire YEAR and only now feels better, but I can tell it's still there if I start to lift. Should I go to a physical therapist? Or am I on the mend? I'm just hesitant to do anything strenuous with my arms because recovery was soooo slow and brutal. I'm a pretty fit 38 year old guy, but this shit sidelined me.
Honestly, I would get it checked out. If you have dealt with it for that long, you really ought to get it looked at. As you know, it can keep you out of the game for a while. Good luck and keep me posted on how it goes.
An earlier poster recommended magnesium for golfer's elbow, apparently it worked some miracles for him. I got a pretty bad golfer's elbow and I am working on it by doing weights gradually. Problem is I got a little overconfident with my progress and I went to the pull-up bar to get hurt again, but not as much. I really feel for you, I've been going through this for 6 months but there are only two things I can't do at the gym because of it. Pull-ups, limited with the lat pull downs as far as using a grip where my palms are facing inward and bicep curls. I can do hammer curls though.
Hello Kyle. Thank you for sharing knowledge. I'll be happy if your cover the topic of designing training program when having physically demanding work. From Russia,so sorry for BAD ENGLISH. my case is: im going to return as mover to factory. in past had negative 'body feedback' : immune drop-frequent colds,some low back discomfort after year of combine workouts with my work. I was doing hight intense ~40min workout after workday with weights or with bodyweight. all sets near failure. Now to avoid troubles with health want to intergrate only calistenics workout sets into my workday(there is some stuff at the factory,which i can use as pullup-bar). in 'greasing the groove' style: for example do 3-4 pullup sets with volume of 60-70% of my max throw the day,one set every 2hours. same with push-ups and squats on another days. Saturdays and sundays - days off for recovery. Going to try it and check my body reactions. Oh and my goal is simple- just continue to do some calestenics at long distance. Because i love feels it gives. What's your thoughts about this topic? Maybe some tips for this kind of problem. Thanks.
Hey brother! GTG will work up to a point, and it really just depends on how advanced you are and what your goals are. It can be a super fun and easy way to increase you rep count fast. Training will always help you stay lean and muscular, but if you are trying to maximize the growth response from a set, take it close to failure. If your work is physically taxing, you can always keep the volume lower, like a single set of pull ups per day. Ultimately, you are going to have to experiment because it is tough to say exactly what you need.
Try assisted pull-ups with a partner or with bands. If your main goal is to increase your pull-up total, I'd go with "greasing the groove." With a single set max of 3, I'd try and do 20 sets of 1 pull-up spread throughout the day. Do that for a month or so and see what your single set max is.
Great channel mate. I've started getting golfer's elbow - I started your system to try and increase my pull up count 3 weeks ago and the elbow issue started coming on in the right elbow 10 days ago. Would you advise to stop? I really pay attention to my form and it looks okay. Thanks
Yeah stop, try to see if you can do ring rows or something else to train the musculature without aggravating the elbow. Consider looking into "reverse Tyler curls" for the golfers elbow.
I have a question ? Why do you hold the isomeric (which builds the least amount of muscle) and not control the eccentric portion that builds the most amount of muscle ?
What do I do if I have had golfers elbow for 6 months now, I keep resting it and trying different things but it is still getting worse, even affecting my sleep now and I can't even do a simple bicep curl or chin up any more.
@@kayaeki I found a little strap thing that puts pressure just below the elbow, it does help a bit when it's sore but not enough to help when lifting tbh
How about the outside of the elbow? I tried to up my game by doing elevated pushups with a narrow hand placement and it crushed my elbows. Looking into it I’m strengthening the upper part of my forearm and triceps before I try elevated push-ups again. Any thoughts or suggestions?
I am at a point in my life after 12 years of calisthenics where I can say I look good and i am happy with my body, but I will stop working out so much because of this issue, I have had it since I was 20 years old, now I turn 30 tomorrow and I think my whole body tends to get inflammation from working out 6 days a week. I thought to just work every muscle group once a week. I still think this can lead to progress if I progressively overload
Yeah this can happen. You have a few options... you can train a little further from failure, train with less weekly volume, or move to a split and reduce the frequency (I like push/pull/leg) to see if that helps. Keep me posted!
@@Kboges Yeah I was using the Push, Pull, Legs 2x a week for the last months, Now I got sick and had a week off but still have golfers elbow. So I will do Just Push, pull legs and rest of the week Focus on Cardio as i have still a but too much body fat
I typically stick with rogue gear. I owned a gym and it was the only equipment that lasted over the years, plus their customer service is incredible. For rings, it likely isn't a big deal, but I have some brand loyalty from my past experience with them.
Been doing pull ups 3x a week for 6 months (about 100 total for the week). Had a very small amount of elbow pain between workouts for a long time but it never got worse. Now trying high-frequency so doing the 100ish quantity across 5 days. Focusing a lot on mastering form now so going slow through full range of motion and leading with my chest. The elbow pain seems to be getting somewhat more acute. Is this a check in with a PT situation or should I dial back quantity or training frequency?
Back off volume to 30-50 reps across 5 days, switch to rings and see if there is a variation you can do pain free, if not try rows, if not, go to a PT. Also, consider getting a flex bar and start doing some reverse tyler curls
@@Kboges My third “injury” since starting this journey. PT techniques worked really well for the shoulders and knees. The flex bar looks like a great suggestion that I will definitely incorporate into my routine. Thank you sir!
It can help mitigate it for sure. Very hard to say though, because some people do quite well utilizing the same grip over and over. I think that excessive volume plays a bigger role that grip variations.
This probably belongs on another of your videos, but how do I progress after I am able to do a desired number of reps on a certain exercise. For example I’ve been doing 100 push-ups daily for some time now, should I decrease my frequency and increase the volume or what should I do? Thanks
Also would this video also apply to that protruding bone that sits on the outside of and just below the knee in respect to the calf muscles? I get the feeling that beginner runners cause themselves similar problems in their lower leg in a similar way.
Yeah this is a great question. I suspect that its typically overuse and lack of hip/core stability. Too much too soon with inadequate preparation and general strength.
It can be a problem, but it doesn't seem to be nearly as common as golfers. Usually though, with these overuse injuries, it's often a case of doing too much too soon. Form can definitely be an issue as well (probably more so with golfers though).
@@Kboges - I'm fairly new to your channel and I love it. Will you be making a video on how to cure/fix golfers elbow? I got it back in early December (doing to many pull ups) and have been combing the internet on how to fix this horrible problem. I have tried many things but can't seem to make any progress. I can't do any pull ups now because the pain is pretty bad.....so all my progress (went from 0 to 5 pull ups) is now lost ....very frustrated at this time.
Hey Kyle, this is completely off topic for this video and I'm sorry for that! But I joined your channel not that long and just devoured all the videos, it's great content. I changed my split to PPL 6 times a week 3 series a day, and now I am trying to put some variety on it. Currently I am doing 1 day of bw regular reps, then paused reps, weighted, lighter variations day, regular again and finally a rest-pause day till failure before the rest day. My question is, do you think its a good idea to have so many variety? Should I just stick with more regular reps and some weighted sometimes, or anything like that? Idk if this is a question for Q&A ahahah but if you can give me your opinion either way I would be really glad! Thanks!
Hey, come join us the forum/community on his website! Glad you're liking the PPL. We had a discussion about variety in the community not long ago. Be creative with the exercises, there's no strict template. Maybe you feel like training exclusively diamond pushups for a few weeks, or one set each of wide pushups+dips+HSPU. It's all good, so long as you're focusing on quality of reps and taking your sets close to failure. 👍🏻👍🏻 Hope that helps.
Thanks a lot to both of you! I am really enjoying training everyday, guess its something I always wanted deep inside ahahah Gonna join the forum as well :)
Love the channel. Question for someone with golfers elbow who still wants to train pull ups. Would you recommend using a band to reduce resistance, or an assisted pullup machine? Or something else? Thank you!
I started doing lat pull downs with the gladiator machine and I was fine. I thought I was so much better that I could do 10 pull-ups and I did feel some discomfort, however, what brought my progress back was doing pull ups with my palms facing inside (not sure what the proper term is). How I got the golfer's elbow was by doing chin-ups or my palms facing me. Never, ever doing that again.
Yeah a lot of people get it on muscle ups. Take care of this so it's not a pain in the butt in the future. Check out Reverse Tyler curls and Cross friction massage.
What do you think of the azz to grass logic when squatting? Is it truly necessary to build glute and quad muscles or is 90 degrees sufficient with high volume reps
Even a parallel squat will involve more knee flexion than 90 degrees, so it still includes a good amount of knee flexion. All things equal, more ROM in the stretched position (deep squat) will most likely generate more hypertophy, but it isn't a deal breaker. I often do both... some ATG and some just below parallel.
Great videos Kyle. I have started to implement the higher frequency training you recommend. I am 42 going on 43, 6ft 1 inch and around 195lb. I have pretty small joints and long arms etc. I am in fairly good shape and have worked out for many years using various methods from weight training to calisthenics and trained martial arts for 12 years (not anymore though). I started doing 2 x sets of push, pull and squat but I cannot use a bar for high frequency. My right elbow started to flair up as I have had golfers elbow in the past. I pulled back on the frequency to every other day, switched to rings and that seems to have stopped the pain at the moment. What would you recommend in terms of moving forward? Should I keep to every other day and build up to more sets or build up to everyday with 2 x sets?
Think trying to "arm pull" with excessive forearm action. If you think of your hand as hook, and driving back and down with your elbows, you can eliminate a lot of golfers elbow.
@@Kboges Not sure I understand. I do grip the bar with my palms, because this makes my grip stronger, but I keep my wrists rigid throughout. Is it still overgripping?
@@luszczi If you aren't having elbow issues, don't worry about it because you are probably good. If you have golfer's elbow from your pull ups, make sure you are not excessively gripping the bar, arm pulling, or curling your wrists. This is just one thing you can do to try and mitigate further irritation.
The algorithm is starting to bless this guy
Yess, he deserves it!
He just showed up on my feed. All the videos are clear concise simple no music. Great Advice!
I just found you somehow and it has been life changing! How the heck are you not a top notch TH-cam star. Perhaps people prefer hype over useful information. Anyway, great content and you have got yourself a new sub. Peace!
Thanks, Fardeen! I'll keep working on growing the channel. Thank you for the support!
Yeah man, that's often the problem for many TH-camrs!
One of the key points made in _Convict Conditioning_ is to start off with the super easy exercises and work you way through them even if you can do the "real" exercise, eg. do wall pushups and incline pushups first, even if you can do full pushups. This is to help strengthen and condition your tendons.
This is excellent advice! One of the main reasons I recommend people use the row instead of pull up iso's and negatives to get their first pull up.
Hello, in the book: Convict Conditioning, does it say when you should move on to the full push up, and so on?
So should I do the wall push ups to a max 10, and then move onto assisted push ups to a max 10, and then move on to full push ups?
I can do 7 full push ups, should I go back and start doing the easer wall push ups first for a few weeks?
Thank you for your time.
@@guyw6284 It's been a bit since I read through it, but I believe it's something along the lines of, "Ten reps completed with good form, fairly easily? Move onto the next exercise in the progression."
I could be mistaken.
Good luck on your fitness journey and congrats on the 7 full push ups!
@@lukesemail6980 thank you for replying to my comment, it was appreciated!
Happy Christmas to you and your family.
@@guyw6284 Happy Christmas to you as well!
Hey Kyle, you are definately right that high reps build strength as well. I do 20 slow perfect dips with good eccentric form. And when I tried weighted dips, I could easily do a lot of reps with 20 kg on my back, which really surprised me. So for those, who doubt about strength gains from high rep basic bodyweight exercises, They simply WORK!
That's exactly right! People under-appreciate this. Getting really good at a movement and being able to perform it with high reps will make you strong. It will not maximize strength adaptations (those require additional neural adaptions) but you can get really strong without traditional "strength" work. I remember doing a pull up with 90 or 100 lbs the first time I tried with weight, and I wasn't sure if that was good or not because I didn't have context. I was just doing a ton of bodyweight reps and built some pretty respectable pulling strength through high reps exclusively.
Nevermind heresay, volume of training being what is important is established and backed up by science.
@@Bruh-vp6qf Yep. These finding have been replicated over and over again. Science is never "settled", but as of right now, we can have a high level of confidence that is is probably the case.
As recommended I swapped my pull up days for inverted rows, not only has my elbow pain largely disappeared but I've also been able to improve my form on rows which I hope will translate to better pain free pull ups as I gradually re-introduce them.
Well done, Kev. I suspect it will work out very well.
@@Kboges
Hi🤝💪 can you make video about body weight squat proper form... how do you do them..
Every single day I lift weights, and in the spring/summer/fall I generally play golf or tennis about 5x a week.
When I hit mid 30's, I began to develop this pain (Tennis / Golfer Elbow.)
Sometimes, after a set of wide-gripp'd pull-ups, or practicing my tennis serve, my entire right arm would hurt.
It's like this radiating numbness that goes from my finger-tips to my elbow. The pain isn't horrible, it's not like severely tearing a muscle, but it's DEFINITELY very uncomfortable & more-over, it was WORRISOME. It was one of those things that felt like, "This is going to GET WORSE!"
But, for ME, it was an easy fix:
1.) Finger Spread stretches. Before I do anything that involves my arms, I will hold my arms out directly in front of me, parallel to the ground, but my HANDS are bent upwards, 90 degrees from floor/arms. Then, I just spread my fingers apart from one another, as far as they can go. Just 2 sets of 20. (It should look like you're reaching out to grab something.)
2.) Wrist stretching. I just place my palm against a flat surface, and slowly and carefully stretch the tendons in my wrist. Then, I do the same thing with the BACK of my hand.
3.) Standing hammer curls, but, the TOP OF MY FIST is facing the CEILING. I call them "T-Rex Hammercurls."
This exercise really engages a arm muscle that I neglected for my ENTIRE LIFE. It's called the brachioradialis.
Since I began doing those 3 things, I've NEVER had tennis elbow again.
Unfortunately I discovered this channel after I already developed my golfer's elbow. It happened exactly like you discribed by increasing the rep volume too fast. I tried to recover with rest and it didnt't help. BUT I really can recommend buying a massage gun and treating the injury with it every day for 10 minutes. In just one week I got great results and now after 1 month I am finally pain free.
Awesome recommendation dude! Thank you fo sharing your story and I'm happy you recovered!
Any special technique to this? I have golfer's elbow and a theragun and have been trying to treat it. Some success but still really feeling pain and tenderness. Thanks for any tips?
@@samelder7530 Nothing special I think but I use the softest attachment of my massage gun and use it exactly on the hardest part of my inner elbow. From there I circle around to the adjacent areas. So really nothing special but I paused with my training for one week and meanwhile treated my golfer's everyday for at least 10 minutes with the massage gun. Nowadays I warm up way better and thoroughly and after my training I use the massage gun every time.
For anyone suffering with golfers elbow, what worked for me in clearing it up (after having it constantly for a number of months from high volume of pullups),was good quality magnesium tablets. Took them one night,an completely gone the next day! It was the only thing I changed in my diet or otherwise,kept taking them for a while and it has never returned. Definitely worth considering if you have it
Excellent point!
Any brand or dosage recommendation
@@taylorburke5388I'd like to know too
@@boblol123447 look for high absorption magnesium. Theres different types and the cheapest often dont get fully absorbed
I've experienced this same condition when I went wide gripped pull ups. That really put a strain on my elbow. I brought on my hands just a little and it went away.
interesting, thanks!
Yeah, great video topic. Take it slow, build up the ligaments correctly, and slowly work up to the 3 sets daily, 6+ days per week. 👍🏻👍🏻
Spot on, Brother!
I got golfer's elbow a ton of times over the past year. My ROM was solid. 100% lockout. All the way up, all the way down. Chest to floor. Once I switched my ROM from 100% to 80-90% I never had tendonitis since the transition. I guess I kind of did a hyperextend. Been able to do high rep burpees since then.
Hmm...are you sure it was Golfer's? Do you mean triceps tendonitis? Golfer's isn't something that usually comes and goes and is typical from excessive chinning volume. I haven't seen a case where someone got it from push ups or burpees.
@@Kboges It was an inner elbow pain. My triceps were fine for some reason. I got it multiple times from doing Iron Wolf's workouts. I only got the tendon pain from push ups.
@@Tovashi Interesting stuff! I've never come across this before.
@@Tovashi Man that's wild! Pretty unusual but this displays the differences between people. Thank you for contributing that!
@@Kboges Sure thing. Thank you for the information. I'm also tall with long limbs so maybe my joints have a higher chance of injury.
finally someone saying it!!!
I am getting so mad when fitness gurus talk about progression steps for pullups and tell the audience neg. chinups is step one...someone who never exercised and is heavy overweight will hurt his elbow in just a few workouts.... I was one of those victims. 😤😤😤
Yeah spot on, Marcello. I'm working on a beginner program right now to address this very issue.
What helped me cure golfer elbow and later preventing it was daily use of finger rubber band, meaning doing cca 50-100 finger extensions per arm both in straight arm and L arm elbow angle position. Just my 2C
Awesome suggestion!
what does cca mean?
@@ahmetcan649 it means "circa", that is "approximately".
@@JD-dm2qo thank you for the answer
In addition to the other valuable tips, here are some things that significantly reduced my issues with golfer’s elbow:
- Scapular pull-ups (build strength to pull with the back muscles).
- Hanging from the bar (build grip strength).
- Regular stretching of the pecs, biceps, triceps and forearms, building up to German hangs and skin-the-cats.
That's the point. Stretching by hanging at the bar of rings helps to recover. Also good to do this in the warming up and after
Great advice. Really one of the best one I saw on youtube. I wish I watched it like 6 months ago. Can't fully recover and it's killing me. I miss pull ups so much. I'm sick and tired of just abs and legs workouts
Any update? I've already been 3-4 months with my elbow pain when I grip hard and extend my arm
@@CeeT-wg3hz It took me about 6 months but its could have taken less if didn't force it after I felt a bit less pain. Just used the ball to massage and don't rush it all, don't force it just wait for a FULL recovery. Good luck bud
I got golfers elbow in both arms chasing 10 ring muscle ups (managed 9) upped the volume and boom, tear in each arm. Still stubborn and here 8 months later, I miss doing pull ups and other fun stuff, listen to your body folks. Great vid!
If im a beginner i do everyday 1 set of pull ups (7 is my max) then 1 set of chin ups (7 max) is it ok to do it everyday, i play tennis since im 5 years old and i never got golfer or tennis elbow, is my pull up training ok for everyday?
I was the intermediate guy trying Get pull up count up. Used 20lb vest. Major golfer elbow for past 6 months. And crazy pain between bicep and forearm too when I get to about 90 degrees of pull up.
Great advice, left arm golfers, right arm tennis (the top part of the elbow) it’s been interesting working around my injuries. I was in great shape early 20’s and didn’t workout again for 10 years. Sadly my strength rebounded much quicker than my connective tissues, wish I would have known that…
Right on. Bodyweight is still a lot of weight for your resistance training, and repetitions
I think it's also worth mentioning that you can feel pain in your elbow but it's actually coming from the shoulder or even the traps, if you have knots there. Also, it can be from poor sitting posture in front of the computer, because the arm is kind of half on the desk while the elbow is in the air. There is also the issue of poor adjustment on a bicycle, if there is no bend in the arms there will be a lot of stress on the elbows, so adjust your seat. Just some things to consider that I've noticed myself.
Excellent point with the workout comparisons
One of my favorite routines right now is inverted row x 1, push-ups x 1, prisoner squat x 2 in a pyramid circuit format. The high volume rows are hitting everything while building up my strength endurance.
What's your routine if you don't mind me asking?
I just focus on pure technique and love the longevity of movement itself.
I love how you do squats, definatly gonna try and aim there
I would avoid chin ups on a straight bar too. Depending on the individual, a rigid straight bar can put significant stress on the inner elbow and cause golfer's elbow.
This is unfortunately how I got golfers and tennis elbow, doing negative chin ups on a bar. Won't ever be doing chinup and even negatives on a bar again.
What do you do it on? Rings?
@@Mark-xw5yt I use the Angles90 pull up grips. But I would think rings would be just as good too. Anything that allows the hands to move instead of locking them in, is kinder to the elbows (and shoulders)
@@vicmantiri6782 I"m someone who's suffered from golfer's and tennis elbow too. My elbows are my weak link. I cringe when I hear someone recommending negatives because my elbows start to hurt when I hear the word "negatives" because I know my elbows can't handle that stress.
Yes! This is exactly my problem. I can do pull ups fine on a fixed bar, but chin ups have given my golfers elbow. Going to do rows on rings instead for chin ups and keep doing pulls up on the bar as it doesn't hurt at all.
Thanks Kyle. Can you also make a vid on warm up before calisthenics session including your personal warm up routine? I've watched all your vids and I believe you haven't made one about this unless I missed anything.
Good idea! It's on the list.
+
I had that same question for quite some time. In his second Q&A he said that he just likes to get a few reps in of the movement he’s doing. Nothing huge. He also said that some people might need more of a warmup but not him.
I've found extensor training also helps. Also being sparse with supinated grips as well.
Excellent suggestion!
Doing chin-ups too frequently brings it on for me. Great advice, thanks!
That will do it!
I always get it in the final descend of a set when i fully lock out my elbows. I guess its because thats the phase where the biceps is activated the most and pulls the hardest on the lengthening tendons. My solution was to try to "drop" after the final rep instead of fighting gravity like in the prior reps. Full ROM doesnt cause any pain when doing it like that
@@nocklasbalten2802 No man that's a bad idea imo. If you let go of tension, the entire load goes onto the bicep tendon in that range. This is even worse for the connective tissues because the muscle isn't supporting them.
wow, just found this channel and this information is pure gold, thanks for the videos!
I get so much value from this channel!
Great video! I love how you keep everything in context. I have a slightly non-training related question:
What are your thoughts on sun exposure, skin health, that whole jazz? For reference, I think I'm a little lighter than you. I've been trying to take care of my skin and cover it from the sun for the past 6 months or so after noticing my skin freckling considerably. It is frustrating doing so, and difficult sometimes in the Texas sun/heat.
This is a great question... This is not a topic I'm particularly knowledgeable on and is certainly outside of my expertise, so I won't comment on it from a professional perspective. Purely personally, I enjoy the sun and find that it is a critical component for me to feel great. I supplemented with vitamin D for years without it really changing my blood levels, but an effort to get more sun bumped my levels up significantly. I've read a few papers linking dietary intake of linoleic acid to some skin cancers, so I think there is a nutrition component to how the sun interacts with the skin. This might be something to look into. Also, I know some compounds have been linked to reduced damage from UV, things like green tea and vitamin a (if I am remembering correctly).
@@Kboges I definitely can see how personal well-being can be an important factor, even if something is a long-term risk (which I don't know that the sun even is).
The things you mention are good to think about, and I'll look further into them. Thank you for your insight!
@@dustydecker No problem dusty! Good luck and let me know if you learn some interesting stuff.
Also need to break a sweat and keep it up for a while as well as weight training. I got the stubborn issue. Also throwing a few hundred BP pitches and poor form as you mentioned doesn’t help. Don’t let it happen. It is pretty hard to get it to go away.
Watched 3 vids. Subbed. Str8 forward no bs. Could you do a follow along full body workout?
I have tennis elbow (bilateral). It's put my training right back. There's still plenty I can do in the gym with lower body and abs etc but I'm laying right off arm work for the next month.
Good call! Stay on top of your rehab and you will be back to training upper body in no time.
When I first got rings I couldn't look at them without my elbow starting. Cut way back on volume and intensity but stayed persistent and came through. Kept counting down four weeks without increasing intensity for the tendon and ligaments bench mark growth time
I've gotten it before, yeah it's annoying. Mine went away on it own though I don't recall doing anything special as I was literally forced to do less pull-ups the pain + weakness was pretty annoying. It was when I was working on max pullups when I was in the Marine Corps, I surpassed the 20 rep 100 point max for the PFT score, and just kept going and got to around 30 reps...and that's when I got that pain there. I just stopped doing as much pulls, worked on my run more as I actually needed to improve on my 3 mile run, and it just went away in a couple weeks, and I haven't had it again since. Of course I never made my goal of 50 reps in one set of pull-ups...but tbh I'm good with that, I've gotten close like 42, and now I'm not even up there anymore more like 28 maybe, and tbh I'm good with that. I no longer have that goal, and that rep max goal...if you train wrong and too intensely, you'll definitely get that tendon issue. I just want my pull-ups to be strict, controlled and powerful...so I do a little weighted, do some really slow ones. My goal now adays is to be able to do really strict and slow muscle ups with zero kipping function at all...no pulling all crazy on the bar to get any swing momentum...super slow and super strict.
Great point about the 225 bench, you'd never apply that chinup logic to any other lift.
Yeah, it's a strange thing to suggest supramaximal intensities for beginners.
I'm under the impression that ring Pelican Curls are great for avoiding Golfer's Elbow when you focus on the negative and TUT
Very well could be the case. I'm not familiar with them for that context. I know reverse Tyler curls have had a lot of clinical success for treating golfer's, but haven't heard of Pelican curls for it.
It's actually your shoulder causing this problems, especially as a result of pull-ups/chin-ups. If you do not retract your scapula and keep your shoulders down during the exercise it pinches tendons in the shoulder which causes inflammation, tears and pulling on the connections at the elbow.
Rounded forward shoulders change your forearm position, pushing your thumbs inward - creating more stress on the inner elbow during exercise.
That's some great information, thank you for that!
Enjoyed the video but really happy that I got to watch you doing the squat with your hands behind your head and would really appreciate it if you explained what and why you're doing in regards to that form i.e. are you applying pressure as an isometric tension on your spine,
Using it as a way to maintain proper spine form?
Like your take on how to present the information you share...it's relevant to every level of fitness.
Thankyou
Thanks, HC! yeah I like the "prisoner" position of the hands because it shifts the weight "back" and necessitates a little bit more hip ROM. It's just a variation- I like variety in my practice. And yes sometimes I apply a light amount of tension to get some isometric contraction to help thoracic extension.
I get it last year after combining pull ups and chin ups sets in workout. After 3 months stop to heal i am now only doing pull ups. Note: my training involve doing it with weights. I think the excessive reps are worst for tendons than the weight. But it is my experience and i do not know if this is scientifically proved.
Loving every upload 🔥
Thanks so much dude!
I got golfers and tennis elbow at the same time plus a labral tear. It was great
Please could you make a video of rehabbing and fixing tennis/golfers elbow
I have a lot of experience with this but it is outside of my expertise unfortunately. Check out "cross friction massage" and reverse Tyler curls with a flex bar.
I had this problem a few years ago. I wanted to increase my pull up count, so I looked up some plan that said that if you could do 5 pull ups. Do like 1, then 2, then 3, then 4, then 5 as sets every day. After like 5 days of doing it my elbow hurt a lot, to where I was icing all day to stop the pain. Literally could barely do any workouts for like a year, but this time when I started, I just slowly progressed, and if I felt a bit of elbow pain I stopped for a few days. Now I can probably do around 15 clean reps, or 3 sets of 11/12.
Any advice for Tennis Elbow?
glad I found this hidden jem.
Question: For a person who workout in the gym 3 times a week and want to move to body weight only, do you recommend to workout every single day?
Depends on your workout intensity with calisthenics training... I am not a expert or anything but I would recommend to take it slow first and get used to the exercises/good form
Great information! Thanks
Thanks, Marco. my pleasure.
What do you mean by over gripping?
real talk! great content
Got my golfers’ elbow lately from higher training frequency of pull ups
For context I can do ten pull ups with decent form but I have a really weak grip(I cannot hang on the bar for 1minute). I believe my weak grip is also a factor for the problem.
Now I just backed off from any upper body exercise to let my elbow heal.
Any suggestions on training grip strength without overusing the forearm muscle? Thanks a lot
Ah sorry to hear this. How many pull ups were you doing per day? What was your training like before doing high frequency pull ups?
@@Kboges before it was roughly 20reps a day, 2-3 days a week. And the higher frequency training is 25 reps on average a day, 4 days a week, not that big of an increase in volume actually.
Not sure if this has to do with my form, I rarely kip or swing, and I try to keep a 2 second eccentric, but I think I don’t have enough external rotation for my shoulders when doing pull ups, making my elbows flare out slightly and perhaps putting stress on them.
Same story with me, I have a really weak grip. I've been using a gripper, fat grips and I am improving on the grippers and holding dumbbells longer but when I do a dead hang I clock out at 1:20.
Can you make a video of how to deal with golfers elbow? I've had it for 3 years, I can still do some exercises but no push ups.
To be honest, going to a PT would be the best thing for you. You can look into "reverse Tyler curls" and ask your doctor if they are appropriate for you.
Is it possible to get not golf elbow bet tennis elbow by doing chin ups cuz i experienced tennis elbow and i just started doing chin ups and pull ups but i feel like i am getting the same injury again so could it be because of this or somethink else
Thanks for this tip!
No problem!
in one interview, the climber said that when he started training, his ligaments and tendons constantly hurt for the first 4 years. it takes so long for these tissues to adapt to high loads
It certainly can. There is no doubt.
Flexors and extensors have to be balanced in strength.. Once I starting using a forearm blaster to train both, it went away.
In my case it's not excessive volume. What I've done recently is add a 5 lb plate in my push ups, pull ups and chin ups to break some rep plateaus that I've had for a while. I only feel my elbow bothering when I do push ups. Any suggestions?
Holding my phone and watching fitness videos for the last 2 years, has given me golfers elbow.
What is this true?
Man, i wish i found your channel before i jacked up my left elbow.. I started doing 100-120 pull ups a day.. (15x8 mostly) Exactly like i you stated in the video, i decided to "push through it".. And of course it just got worse, even hurting when i didn't use my arms at all.. I took a 7 week break from training arms and hopefully mend it.. When i got back around to it about 3 months ago, it was better and i decided to mix up my training routine alot more, i stopped relying on pull ups only.. But even tho i am alot more careful now, it still hurts sometimes, and also random tingling, even when i haven't trained arms at all.. I wonder if this injury will ever go away.. It's quite annoying and it gives me straight up anxiety thinking about having to go through another long break.. I only do pull ups two times a week now, but something still ain't quite right and i have no idea what i'm doing wrong, maybe i have gotten myself some permanent damage.. 🤷♂️
Thanks for these, always appreciate the fine detail and reasoning behind these posts. I am a 51 year old, not completely, but relatively sedentary male. I eat clean, i get between 5-12000 steps in daily (is that even sedentary?) But i am looking into building muscle, I bought a dip bar, and more recently some rings and been looking at false grip, but looking back through your videos I see you don't do a whole lot of "muscle ups" which seem to rely on false grip, just regular pull ups. I am finding because I am in the early stage of progression and just getting into things, I cannot get the false grip at all. Am I better off just focusing on pull ups on the rings first with a "standard" GRIP, thinking about proper form and not overdoing things, or would a bar be a better starting point?
Yes! Starting out, really prioritize the basics. Work on standard grip pull ups and chin ups. If these are challenging, then get your rows really strong before even worrying about the pull up/chin up. When your foundation is strong, false grip work will come easy and the muscle up will be a matter of a little practice.
@@Kboges Thanks Kyle, appreciate it
Super helpful thank you
My pleasure, Layne.
bro are 'good mornings' better exercise for lower back than deadlift ?
I can’t see a doctor, no insurance, no money for a doctor , and I more than likely have all ready developed this condition! The pain comes and goes , any other tips on pushing through ? My pull-up gains increase very slowly. For months I could only do 2-3 pull-ups to failure , now I can do 5-6 to failure. The ultimate goal is 25 to failure. Any tips how I can reach this goal as soon as possible, In the midst of dealing with this condition? Any other exercises I could do?
Great content! I had golfer's elbow and tennis elbow in both arms after pulling TONS of nails and staples from a subfloor. It's been an entire YEAR and only now feels better, but I can tell it's still there if I start to lift. Should I go to a physical therapist? Or am I on the mend? I'm just hesitant to do anything strenuous with my arms because recovery was soooo slow and brutal. I'm a pretty fit 38 year old guy, but this shit sidelined me.
Honestly, I would get it checked out. If you have dealt with it for that long, you really ought to get it looked at. As you know, it can keep you out of the game for a while. Good luck and keep me posted on how it goes.
An earlier poster recommended magnesium for golfer's elbow, apparently it worked some miracles for him. I got a pretty bad golfer's elbow and I am working on it by doing weights gradually. Problem is I got a little overconfident with my progress and I went to the pull-up bar to get hurt again, but not as much. I really feel for you, I've been going through this for 6 months but there are only two things I can't do at the gym because of it. Pull-ups, limited with the lat pull downs as far as using a grip where my palms are facing inward and bicep curls. I can do hammer curls though.
What about mobility routines prior to workout?
Sure! It is all good and whatever you enjoy!
Hello Kyle. Thank you for sharing knowledge. I'll be happy if your cover the topic of designing training program when having physically demanding work.
From Russia,so sorry for BAD ENGLISH.
my case is:
im going to return as mover to factory. in past had negative 'body feedback' : immune drop-frequent colds,some low back discomfort after year of combine workouts with my work. I was doing hight intense ~40min workout after workday with weights or with bodyweight. all sets near failure. Now to avoid troubles with health want to intergrate only calistenics workout sets into my workday(there is some stuff at the factory,which i can use as pullup-bar). in 'greasing the groove' style: for example do 3-4 pullup sets with volume of 60-70% of my max throw the day,one set every 2hours. same with push-ups and squats on another days. Saturdays and sundays - days off for recovery. Going to try it and check my body reactions.
Oh and my goal is simple- just continue to do some calestenics at long distance. Because i love feels it gives.
What's your thoughts about this topic? Maybe some tips for this kind of problem.
Thanks.
Hey brother! GTG will work up to a point, and it really just depends on how advanced you are and what your goals are. It can be a super fun and easy way to increase you rep count fast. Training will always help you stay lean and muscular, but if you are trying to maximize the growth response from a set, take it close to failure. If your work is physically taxing, you can always keep the volume lower, like a single set of pull ups per day. Ultimately, you are going to have to experiment because it is tough to say exactly what you need.
really awesome video topics!
Thanks, Marcello!
Thanks!
My pleasure!
Thank you
How the F does this dude only have 13k subs?!?
Hahaha thank you for that! It looks like its going to pick up!
how do i take it slow if i wanna do pull ups and can only do about 3 in one set? how do i progress
Try assisted pull-ups with a partner or with bands. If your main goal is to increase your pull-up total, I'd go with "greasing the groove." With a single set max of 3, I'd try and do 20 sets of 1 pull-up spread throughout the day. Do that for a month or so and see what your single set max is.
Resistance bands are great to get started with pull-ups!
Great channel mate. I've started getting golfer's elbow - I started your system to try and increase my pull up count 3 weeks ago and the elbow issue started coming on in the right elbow 10 days ago. Would you advise to stop? I really pay attention to my form and it looks okay. Thanks
Yeah stop, try to see if you can do ring rows or something else to train the musculature without aggravating the elbow. Consider looking into "reverse Tyler curls" for the golfers elbow.
Great video, rock on!
Thanks brother!
I have a question ? Why do you hold the isomeric (which builds the least amount of muscle) and not control the eccentric portion that builds the most amount of muscle ?
Thank you..
How would you program then to get your first pull up?
I got golfers elbow from doing low bar squats. Would you recommend me doing these exercises to fix that also or something else?
Yes! Great mention, here. Low bar squat can be pretty rough on the elbows.
What do I do if I have had golfers elbow for 6 months now, I keep resting it and trying different things but it is still getting worse, even affecting my sleep now and I can't even do a simple bicep curl or chin up any more.
same but with 2 years now, let me know if you find anything ;=;
@@kayaeki I found a little strap thing that puts pressure just below the elbow, it does help a bit when it's sore but not enough to help when lifting tbh
How about the outside of the elbow? I tried to up my game by doing elevated pushups with a narrow hand placement and it crushed my elbows. Looking into it I’m strengthening the upper part of my forearm and triceps before I try elevated push-ups again. Any thoughts or suggestions?
I am at a point in my life after 12 years of calisthenics where I can say I look good and i am happy with my body, but I will stop working out so much because of this issue, I have had it since I was 20 years old, now I turn 30 tomorrow and I think my whole body tends to get inflammation from working out 6 days a week. I thought to just work every muscle group once a week. I still think this can lead to progress if I progressively overload
Yeah this can happen. You have a few options... you can train a little further from failure, train with less weekly volume, or move to a split and reduce the frequency (I like push/pull/leg) to see if that helps. Keep me posted!
@@Kboges Yeah I was using the Push, Pull, Legs 2x a week for the last months, Now I got sick and had a week off but still have golfers elbow. So I will do Just Push, pull legs and rest of the week Focus on Cardio as i have still a but too much body fat
6 days a week to failure is going to wreck anyone over time!
Is there a particular type or brand of exercise rings that you recommend?
I typically stick with rogue gear. I owned a gym and it was the only equipment that lasted over the years, plus their customer service is incredible. For rings, it likely isn't a big deal, but I have some brand loyalty from my past experience with them.
@@Kboges thank you!
Been doing pull ups 3x a week for 6 months (about 100 total for the week). Had a very small amount of elbow pain between workouts for a long time but it never got worse. Now trying high-frequency so doing the 100ish quantity across 5 days. Focusing a lot on mastering form now so going slow through full range of motion and leading with my chest. The elbow pain seems to be getting somewhat more acute. Is this a check in with a PT situation or should I dial back quantity or training frequency?
Back off volume to 30-50 reps across 5 days, switch to rings and see if there is a variation you can do pain free, if not try rows, if not, go to a PT. Also, consider getting a flex bar and start doing some reverse tyler curls
@@Kboges My third “injury” since starting this journey. PT techniques worked really well for the shoulders and knees. The flex bar looks like a great suggestion that I will definitely incorporate into my routine. Thank you sir!
What watch is that you're wearing while working out ?
Garmin Forerunner.
Does changing the grip (pull vs chin) do much to prevent it? And how often should you change grips?
It can help mitigate it for sure. Very hard to say though, because some people do quite well utilizing the same grip over and over. I think that excessive volume plays a bigger role that grip variations.
A neutral grip and switching to rings or rotating handles helped me a lot with my golfer’s elbow.
@@me3899 Excellent suggestion. This helped me a lot too.
@@Kboges Neutral grip is when palms are facing inward, right? Unfortunately, this makes it worse for me.
@@evgeniantelo9697 no palms facing towards each other. inward is a chin up which is what causes the issue for many people.
This probably belongs on another of your videos, but how do I progress after I am able to do a desired number of reps on a certain exercise. For example I’ve been doing 100 push-ups daily for some time now, should I decrease my frequency and increase the volume or what should I do? Thanks
Also would this video also apply to that protruding bone that sits on the outside of and just below the knee in respect to the calf muscles?
I get the feeling that beginner runners cause themselves similar problems in their lower leg in a similar way.
Yeah this is a great question. I suspect that its typically overuse and lack of hip/core stability. Too much too soon with inadequate preparation and general strength.
And is it possible to get tennis elbow from pull ups?
I've never seen or heard of it, but I just read a comment with someone saying they got golfer's from burpees, so I would say uncommon but possible.
Mr Boges, how to treat Golfer's elbow?
For anyone experiencing this problem, does it flair up when you turn yourwrist inward?
What about tricep tendinitis?
It can be a problem, but it doesn't seem to be nearly as common as golfers. Usually though, with these overuse injuries, it's often a case of doing too much too soon. Form can definitely be an issue as well (probably more so with golfers though).
@@Kboges - I'm fairly new to your channel and I love it. Will you be making a video on how to cure/fix golfers elbow? I got it back in early December (doing to many pull ups) and have been combing the internet on how to fix this horrible problem. I have tried many things but can't seem to make any progress. I can't do any pull ups now because the pain is pretty bad.....so all my progress (went from 0 to 5 pull ups) is now lost ....very frustrated at this time.
It’s a chronic condition for me due to my job:((. So painful!😢
Hey Kyle, this is completely off topic for this video and I'm sorry for that! But I joined your channel not that long and just devoured all the videos, it's great content. I changed my split to PPL 6 times a week 3 series a day, and now I am trying to put some variety on it. Currently I am doing 1 day of bw regular reps, then paused reps, weighted, lighter variations day, regular again and finally a rest-pause day till failure before the rest day. My question is, do you think its a good idea to have so many variety? Should I just stick with more regular reps and some weighted sometimes, or anything like that? Idk if this is a question for Q&A ahahah but if you can give me your opinion either way I would be really glad! Thanks!
Hey, come join us the forum/community on his website! Glad you're liking the PPL. We had a discussion about variety in the community not long ago.
Be creative with the exercises, there's no strict template. Maybe you feel like training exclusively diamond pushups for a few weeks, or one set each of wide pushups+dips+HSPU. It's all good, so long as you're focusing on quality of reps and taking your sets close to failure. 👍🏻👍🏻
Hope that helps.
Hey Faber, Aaron is spot on with his advice here!
Thanks a lot to both of you! I am really enjoying training everyday, guess its something I always wanted deep inside ahahah Gonna join the forum as well :)
@@mdfaber7 Thanks Faber!
Could someone please recommend some Gym rings I could purchase online (I’m in Australia)
Love the channel.
Question for someone with golfers elbow who still wants to train pull ups. Would you recommend using a band to reduce resistance, or an assisted pullup machine? Or something else? Thank you!
Hope you are doing well! 🔥
I started doing lat pull downs with the gladiator machine and I was fine. I thought I was so much better that I could do 10 pull-ups and I did feel some discomfort, however, what brought my progress back was doing pull ups with my palms facing inside (not sure what the proper term is). How I got the golfer's elbow was by doing chin-ups or my palms facing me. Never, ever doing that again.
@@evgeniantelo9697 happy to hear that you are better now! Stay healthy 😄🔥
I think I have this. Really flares when doing muscle ups 😩😩😩
Yeah a lot of people get it on muscle ups. Take care of this so it's not a pain in the butt in the future. Check out Reverse Tyler curls and Cross friction massage.
What do you think of the azz to grass logic when squatting? Is it truly necessary to build glute and quad muscles or is 90 degrees sufficient with high volume reps
Even a parallel squat will involve more knee flexion than 90 degrees, so it still includes a good amount of knee flexion. All things equal, more ROM in the stretched position (deep squat) will most likely generate more hypertophy, but it isn't a deal breaker. I often do both... some ATG and some just below parallel.
@@Kboges got it thanks
What does it mean if rows actually aggravate the golfers elbow more than the pull-up?
Hard to say... Get with a good PT and see if there is a fix for this that maybe you just aren't seeing.
@@Kboges thanks for the reply, but I’ve been to PT twice. Useless.
Ok ok ok Iv subscribed
Jesus Christ i just found this Chanel and you are lean as a Stick thats Impresive work in the kitchen!
Thanks!
Yess his diet has to be nearly perfect!
Great videos Kyle. I have started to implement the higher frequency training you recommend. I am 42 going on 43, 6ft 1 inch and around 195lb. I have pretty small joints and long arms etc. I am in fairly good shape and have worked out for many years using various methods from weight training to calisthenics and trained martial arts for 12 years (not anymore though). I started doing 2 x sets of push, pull and squat but I cannot use a bar for high frequency. My right elbow started to flair up as I have had golfers elbow in the past. I pulled back on the frequency to every other day, switched to rings and that seems to have stopped the pain at the moment. What would you recommend in terms of moving forward? Should I keep to every other day and build up to more sets or build up to everyday with 2 x sets?
What's "overgripping" (2:50)?
Think trying to "arm pull" with excessive forearm action. If you think of your hand as hook, and driving back and down with your elbows, you can eliminate a lot of golfers elbow.
@@Kboges Not sure I understand. I do grip the bar with my palms, because this makes my grip stronger, but I keep my wrists rigid throughout. Is it still overgripping?
@@luszczi If you aren't having elbow issues, don't worry about it because you are probably good. If you have golfer's elbow from your pull ups, make sure you are not excessively gripping the bar, arm pulling, or curling your wrists. This is just one thing you can do to try and mitigate further irritation.
@@Kboges Ok, thanks.
The pull up has been called "the upper body deadlift"
I agree! Great overall productive movement.