The Bodybuilders Thread!

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Hemps said:
Yip, struggled with everything especially if I applied downward pressure on the wrist then it hurt like a mother.

Was concerned in January but it healed fine with rest on little pressure placed on that wrist, spent 24/7 with my sons on the beach and all over and just avoided using that wrist.
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Maybe there is hope for me after all then :D
 
Orihalcon said:
Since it seems there seems to a few wrist related injuries from BB benching, here is a tip.

When you grip the bar, don't let it rest in the middle of the palm pushing the back on top of the wrist! This puts crazy pressure on the joint and you asking for an injury.

Don't use a suicide grip if you prone to wrist injuries. Rather wrap thump around the bar and keep the wrist straight. It might feel as if the bar will slide out of your hand...it won't...and it sits tight like that. This way your hand, wrist and forearm are all in line when you bench. ZERO pain like this.

Here are two great pics showing the form to use to minimize pain;

View attachment 105924

View attachment 105926

Left side = WRONG. Right side correct. Make sure your knuckles are on the side of the bar and NOT under it! I've saved my wrist from tons of pain by making this little adjustment.
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Thanks for the info!

Will also make sure to use it when I do my seated overhead presses.
 
Thats how I do my OHP and bench already, good to know its the right way. Seemed logical to me at the time, you want the force to go straight into your forearm. Resting it in your palm with your wrist bent creates one heck of a moment that I thought looked like a sure fire way to destroy wrists
 
Orihalcon said:
Since it seems there seems to a few wrist related injuries from BB benching, here is a tip.

When you grip the bar, don't let it rest in the middle of the palm pushing the back on top of the wrist! This puts crazy pressure on the joint and you asking for an injury.

Don't use a suicide grip if you prone to wrist injuries. Rather wrap thump around the bar and keep the wrist straight. It might feel as if the bar will slide out of your hand...it won't...and it sits tight like that. This way your hand, wrist and forearm are all in line when you bench. ZERO pain like this.

Here are two great pics showing the form to use to minimize pain;

View attachment 105924

View attachment 105926

Left side = WRONG. Right side correct. Make sure your knuckles are on the side of the bar and NOT under it! I've saved my wrist from tons of pain by making this little adjustment.
Click to expand...
Excellent post as usual. The pictures tell a 1000 words alone, I always found it hard to explain this to people.

InternetSwag said:
If I really had to blame one exercise, I'd be lying, but I'd say Heavy Flat BB Bench Pressing contributed the most.


It didn't happen at once per say, like dropping the bar on your chest or something similar to that. It was more pushing myself harder than I should have and letting my form slip because of stubborness and refusing to lower the weight. After my initial strength loss on my cut, I did a recomp and forced myself to lift the same weight. Got a niggle or two in my connective tissue, didn't stop, in fact I upped my frequency of training. At one point I was training chest heavy twice a day and doing push ups the following day - which is fine, but not when you let your form falter and you're injured.

It's like having a bruise on your arm and instead of letting it heal you keep hitting that spot.

I eventually got all kinds of pain in my left arm, which in my stubborness I refused to let heal or even care about it, well my body forced me to stop when my elbow, tricep and wrist went 'nope'.

So... I guess that techinically makes it an overuse injury? Lol.

But yeah, as it stands I have loss of sensation in my left hand at times and I can't even do missionary position without a sharp pain shooting in the wrist (too much info?).

As it stands the only exercises I can do are;

no benching at all, not even the bar, in fact just bending my wrist in that position for benching, overhand, suicide grip or any other alteration still hurts.

only hammer curls atm, most supination of the wrist hurts like hell

I can do very very light Incline DB Bench. Sadly I was pushing 35's before I hurt myself and I really loved that.

Maybe I can do back, have not tried since.

I can't do tricep extentions properly, the curling motion of the handle hurts.





Eh, wall of text, gonna stop here before this becomes a social media post.
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Well usually you don't find people overworking themselves. But going to the gym 2 times a day 5 days a week...thats a good way to do that, but usually most people never overwork themselves.

I always had weak shoulders, so my benching started out with the correct grip, I could never do it with the wrong grip, as that killed my wrists. That said, even 100KG benchpress didn't hurt my wrists at all, what did hurt them, was when I did a snap pull for pendlay rows on heavy weights! That killed my wrists, but in a very different way, I think I let the ligaments stretch with that, usually ending up with me not doing pendlay rows for 6 weeks minimum, eg. resting to heal.

PS. You get creative real quick on how to exercise muscles without letting the body parts that need to heal, activate. That is the trick at least for me, and I think is the only time I will suggest, making use of machines so you can for example exercise chest without using wrists, eg. peck deck flies, with the hands/wrists loose, and the fore-arms press the cushions.
 
InternetSwag said:
Update on my injury, I sadly saw a doctor in the middle of nowhere, who admittedly doesn't know much about rugby/powerlifting/bodybuilding injuries. It's "assumed" I have a pinched Radial Nerve and a Grade 1 sprained wrist. I was given a set of rehabilitating exercises which I could have googled in 5 minutes and told to take 8-12 weeks off. I made my wrist worse by not waiting long enough to heal and if I had just taken a clean 8 week break I would be far better off now, but I was stubborn. I was told I could get an MRI at extra cost - didn't know MRI's could show nerve damage.

But honestly, I am not so sure about my diagnosis -_-


I'll probably never attempt a 1RM ever again though. I'll limit it to heavy triples and that's it.

Now it's just focusing on the road forward.
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I feel your pain... too literally. I fell off my bicycle last month and one wrist took a good part of the landing :( I didn't go for x-rays because I knew the only treatment that could result was a cast, which I really didn't want. I think I may have fractured the scaphoid, and/or otherwise sprained the ligamenture badly. First week was fun... pulling on socks one-handed, opening cans one-handed... suddenly I got a lot of new perspective, and appreciation and respect for healthy pain-free joints :/
Most mobility and strength has returned, but certain gripping positions still hit the spot as it were. Pushups remain completely out the question. Grrr.

What rehab exercises were you advised on? Are they exercises in which there is no pain in the ROM?
 
Well another order placed with the good people at BSSA.

Will be trying this BCAA as an intra-workout drink. Personally think I get enough from food already...but what the hell. Rather test it myself and confirm 100%.

Will also be trying out Casein for the first time as a pre-bed shake with some PB for flavour to see how that effects things over the next 8 weeks.

And then also another 5kg of Dextrose...buying in bulk much better option :P
 
Casein is vile, especially unflavoured. Peanut butter doesnt help much.

After you've experienced it, go to Dischem and get the Top10 (or some such name) flavouring in the supplements section - its about R40 a bottle, you only need half a teaspoon.
 
xrapidx said:
Casein is vile, especially unflavoured. Peanut butter doesnt help much.

After you've experienced it, go to Dischem and get the Top10 (or some such name) flavouring in the supplements section - its about R40 a bottle, you only need half a teaspoon.
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I use Evox casein, tastes exactly the same as their Whey...
 
xrapidx said:
Casein is vile, especially unflavoured. Peanut butter doesnt help much.

After you've experienced it, go to Dischem and get the Top10 (or some such name) flavouring in the supplements section - its about R40 a bottle, you only need half a teaspoon.
Click to expand...

Never consider becoming a motivational speaker...:p

Guess I will have to see once I get my order on how I can tweak and change flavour. I mix all my stuff with water, but think I might do this with coconut milk for a better fat and protein profile.
 
:p

I also use water, struggled to get casein down, tried mixing it with everything, hot chocolate, nesquik, peanut butter, coffee :p it has a sort of off cheese/mlik/vomit taste.
 
InternetSwag said:
<snip>

Did you heal fully in those 4 weeks? I hope I can heal as fast :P
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Took me six months or so for my wrists to come right after playing a game of mercy with someone 20kg heavier than me with the bone structure to match! I refused to let him win, so it ended it a draw. Actually that was just a contributing factor... 9 rounds of golf (not holding the club properly) and an overzealous masseuse were the other things that caused me damage that day :p
 
xrapidx said:
Casein is vile, especially unflavoured. Peanut butter doesnt help much.

After you've experienced it, go to Dischem and get the Top10 (or some such name) flavouring in the supplements section - its about R40 a bottle, you only need half a teaspoon.
Click to expand...

ON chocolate casein mixed with greek yogurt and a dash of milk = chocolate pudding
 
http://www.nutritech.co.za/amino-boost-2-0/

So been using this with my water that I drink during a workout, so far I have used it twice - a bench session and leg session , can't say it's the drink thats effecting me or not yet BUT I do feel much better after a workout and even during.

Today is back, the ultimate test, deadlifts, rows and pull-ups so hoping this stuff helps.
Tastes great as well turns my h2o bubblegum blue. lol
 
Hey guys

Please help!

Which muscle groups do you do on which days?
And can you go more than 3 days without doing a muscle group and still get good results?
 
Clueles.s said:
Hey guys

Please help!

Which muscle groups do you do on which days?
And can you go more than 3 days without doing a muscle group and still get good results?
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You can do all push, all pull and legs. Or a combination of each.

Yes you can go more than 3 days without training one and still get great results.
 
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