Break For Injuries

sport injury

What’s up ? This is THE stephane ANDRE and today I didn’t train. I will tell you why, because I feel pain to my left shoulder and my 2 knees. 6 day ago, it was my leg day and you know, I hurt my right knee during a martial art session. So I used lightweight to train my leg.

Since around 6 months, I felt pain to my shoulder (shoulder impingement) because of the dumbbell overhead shoulder press and dumbbell bench press. Since 1 months, I hurt my right knee in a martial art sparring, because I wanted to avoid a punch and my leg (my knee) was in a bad position. I had 2 injuries . I searched an alternative exercise for the dumbbell overhead shoulder press and dumbbell bench press to decrease the pain and I found out. I wrote 2 articles about it. Click here and there .

Too much injuries

sport injury

As it was a leg day, I decided to do front squat with lightweight to not hurt to much my right knee. After my front squat session, I did leg press with one leg. After my warm-up set, I felt a pain in my left knee, it was like if someone hit my left knee with a knife, I stopped my rep immediately. It was the first time I felt this pain and I didn’t like it. I tried to do an another rep to see the gravity of the pain and I stopped my leg day here.

I did the half of my leg day’s program and I thought it was a good idea to test the new way to do dumbbell bench press without pain. When I was walking with the dumbbell in my hands, I felt the pain in my left knee. I did this dumbbell bench press variant and I validate it.

Usually after my workout, I eat my meal (my post workout is solid food). While I was eating my meal, I thought it was the time to make a break. 3 injuries is too much for me and I decided quickly to make a break of 1 month to really recover, because since 2015 I train regularly 6-7 days per weeks and the longest break I make was 10 days. Yeah, 10 days. When I realized it, I thank God of Light for his gratitude. And you know what ? When I slept, I felt I a little pain in the middle of my back. It means to do my front squat, my body compensated the weakness of my right knee with others parts of my body to be able to execute the movement.

Special recovery

Now, it’s the 6th days and I continue to write article for my blog and I learned what kind of injuries I have and I want to learn deeper about sport injuries because I scare to become like Ronnie Coleman. Ronnie Coleman is the best bodybuilder for me, it’s because of him I started seriously to train like a bodybuilder when I was on the streets. And now, see this living legend who can’t walk without a crutch, it’s too sad.

I want to have the best athletic body I can until I die, I’m more focus about sport injuries. More I know about it and more I can avoid it. Every day I do my stretching session and I do 2 special movements to help my left shoulder to decrease the pain. I will see on 15th July, if my recovery session is effective.

It’s important not to take lightly the pain of your body. I know a lot of people who had pains a few years ago and they had to do some surgery. Now, they can’t use their capacity at 100%.

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-Steph

Variant To Avoid Dumbbell Bench Press Shoulder Pain

shoulder pain

What’s up ? This is THE stephane ANDRE ! I watched an Athlean-x’s video  and I learned some good stuff.

I wrote an article about to avoid pain when you do dumbbell press or overhead shoulder press because I have a pain when I do it. Click here to read the article  . I have the same problem with the dumbbell bench press. I have pain when I do it, so I write this article to continue this exercise without pain.

Bench press is one of the fundamental exercises to build muscles but with this pain, I wondered if I should continue doing this exercise because it hurt.

Problem

The reason for this pain may be a biceps tendonitis, a torn labrum, an inflammation or shoulder impingement (inflammation in rotator cuff). All these problem create instability during this exercise while we know that stability (body’s stability and dumbbell’s stability) is very important to perform the movement properly.

In the case of a torn labrum, labrum is tied to the biceps tendon or rather the biceps tendon is attached to the labrum. During the movement, it’s the tension of the biceps tendon that pulls on the torn labrum.

Solution

The solution is to change the elbows position. To do the classic bench press, the elbows are at between 45° and 90°, dumbbell held horizontally in the hands and you press up. To calm the pain, we’ll change the position. The technique is to tilt the dumbbells so that the dumbbell’s back are facing the ceiling.

Classic dumbbell bench press

dumbbell bench press

dumbbell bench press

dumbbell bench press

Variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

Tilting the dumbbell’s back does 2 things :

  • This brings your arms closer to your body because you use a semi pronated grip. With this position your hands and arms make your shoulders have a neutral position. It’s the equivalent of barbell corner press which helps to reduce the pain caused by dumbbell press .

  • You use your triceps more than your biceps during the movement. With the classic position, you use your biceps to stabilize dumbbells than your triceps. With this position, you flex your elbows so you use more triceps to stabilize dumbbells than your biceps.

 

 

dumbbell bench press
Classic dumbbell bench press

 

variant dumbbell bench press
Variant dumbbell bench press

Using more triceps than your biceps will seriously reduce the pain or make it disappear because there is less tension through the biceps and it will less pull on the torn labrum. If you have biceps tendonitis or inflammation, this will seriously decrease the pain. Try this technique and you’ll see that it will be the first time you’ve been doing pain-free bench press for a long time.

When I had this pain during this exercise, I thought of 2 options :

  • Stop doing bench press because you can’t support the pain anymore

  • Use lightweight

Now that I know this technique :

  • I can continue to do bench press

  • I can keep the same weights and increase them

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-Steph

Exercise To Avoid Overhead Shoulder Press Pain

shoulder pain

What’s up ? This is THE stephane ANDRE. I watched an Athlean-X’s video  and I learned some good stuff.

I have a little pain when I do dumbbell press  or overhead shoulder press, maybe you have that pain too ? As I want to avoid having surgery like the majority of professional athletes, I tried to find out if I could find an alternative exercise to work the same muscles without pain.

This shoulder pain during this exercise is a real problem, because it’s a movement that is so advised to do to develop shoulders that the majority of people continue to do despite the pain. The longer a person continues to do this exercise with the pain and the more the person, several years later, will need to do a surgery to the damaged shoulder. It’s sad because people keep doing this exercise because they don’t know (like me at the beginning) that there are alternative exercises.

Pain

For me, I felt the pain at the starting position, it means with a dumbbell in each hand, dumbbells at the level of my ears or a little above my shoulders and my elbow at the outside. It was impossible for me to keep this position for more than 5 seconds and after a few reps, I felt less pain. A few months later, I changed the starting position. I started with my arms outstretched but the pain was still there. The feeling of pain is really bizarre because sometimes, I felt that my shoulders could be dislocated with heavyweight.

Solution

barbell corner press

The idea is to do this exercise with the elbows forward because the pain is due to instability of the rotator cuff. In fact, this pain appears on the weakest shoulder.

This exercise has no official name and has a lot of variation but the best known name is barbell corner press. You need to use a barbell and put it in a corner of the gym. If you do this at home, I advise you to put a blanket in the corner of the wall to not damage the wall. Put a plate of 10kg (22lbs) or 20kg (45lbs) on the opposite side :

  • Lift the barbell with your 2 hands with a squat position to protect your back. Stand up with your torso leaning forward, your back straight, one leg forward and your hands almost on your torso with your elbows forward.

  • Press straight up overhead and exhale

  • Back to the start position and inhale

You can also do this exercise with one hand. Barbell corner press is an alternative exercise to dumbbell press or overhead shoulder press to continue developing your shoulders without pain and without sacrificing your shoulders.

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-Steph

Dumbbell Side Bends

dumbbell side bend

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing wit your legs slightly apart with one hand behind your head and a dumbbell in the other hand :

  • Do a lateral flexion of your torso on the opposite side of the dumbbell

  • Return to the start position or go beyond it by doing a passive flexion of your torso.

  • Alter the sets by changing the dumbbell aside without recovery time.

This exercise works mainly on the flexion side obliques and a little bit rectus abdominis, deep muscles of the back and quadratus lumborum.

quadratus lumborum

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-Steph

Dumbbell Lunges

dumbbell lunges

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart and with a dumbbell in each hand :

  • Inhale and take a big step forward by keeping your torso as straight as possible. During exercise, the thigh of the leg that is moving forward must stabilize horizontally or slightly below.

  • Back to the starting position and exhale.

dumbbell lunges

This exercise works mainly gluteals. This movement can be done in 2 ways :

  1. With a simple step forward (quadriceps will work a lot)

  2. With a big step forward (hamstrings and gluteals will be work a lot and rectus femoris with iliopsoas of the back leg will be stretched).

Note

As all the weight transferred to the leg that moves forward and the movement requires balance, it’s advisable to use lightweight to begin with.

Share this article if you think it can help someone you know. Thank you.

-Steph

One Leg Toe Raises

one leg raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

one leg raises

Standing on one leg with your forefeet on a step. One hand holds a dumbbell and the other is placed on a support to have a better balance :

  • Do an extension of the foot keeping your knee joint in extension of slightly bent.

This exercise works triceps surae (composed of 2 gastrocnemius and soleus). It’s important to do each repetition with full flexion of the feet to really stretch the triceps surae. Only high set until the burning sensation give good results.

one leg raises anatomy

Note

For some people, triceps surae don’t gain volume bit it is gaining strength. Low calves (gastrocnemius and soleus go very down) will easily gain volume. High calves will gain a little volume.

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-Steph

Understand How Your Workout Works In Your Body (Part 1)

body anatomy

I watched a Jamcore DZ’s video  and I learned good stuff.

I will talk about the training or workout. It’s a simple subject but everyone is lost because of theories and training systems.

A training is a physical activity and we will return to the basic seeing the effects of a training in your body.

Why when we train we like to look at ourselves in the mirror and that makes us happy ? This is what we will see.

Training

training workout

Whenever we do an action, there is a reaction. When we’re training (lifting weights), there is an increase in oxygen consumption then, an increase in blood circulation and then, congestion of the muscle. Congestion depends on 3 important things : nutrition, H2O and muscle isolation.

Nutrition must be the best as possible. Water consumption must be high. Learning to master to isolate the targeted muscle during a exercise allows you to increase the possibility of having a huge muscle.

After the congestion (nutrition, H2O, isolation), there is sweat then, there is the release of hormones called endorphins. Endorphins will make you feel good. It’s happiness and it’s at this moment that you will look at the mirror to appreciate your body.

It’s the process of your body when you do a physical activity (training).

All training programs don’t work for everyone

training workout program

There are training programs that are good for you and some are not. To discover this, there are 2 principle :

  • Execution and mastery of the exercise

  • The experience that comes with time

These 2 principles aim to improve your ability to isolate muscle during exercise. Which means working the targeted muscle without the help of another dominant muscle. I wrote an article about it .

Joints

joints body

To master an exercise, it’s also necessary that you know your joints like oversupination, overpronation or valgus. Choose intelligently your exercises allows you to not break your joints (injury, tendinitis and muscle tears). Don’t do an exercise because someone told you it’s the best exercise in the world, choose an exercise adapted to your morphology.

For example for me, I know that I have the valgus , which means that when I do barbell curls to work my biceps, I have pain wrist. When I do barbell curls with an EZ bar, I have less pain. When I do dumbbell curls, I have no pain, it’s perfect. So for me, the best exercise for my biceps is the dumbbell curls and not the barbell curls because I know my joints.

Another example. When I walk, my feet are outside so when I squat my feet are outside and that’s happiness. If a person tells me that I have to squat with my feet in parallel because it’s the best position in the world, I could say : « Shut up, I know my morphology better than you because I have studied my morphology ».

The elements that influence the exercice’s performance are experience, joint’s flexibility and the respect of the biomecanics laws.

That’s why I’m telling you that you shouldn’t validate a piece of advice without having tested it on yourself. On internet, you can find video like « The 5 worst exercises ». These videos aren’t based on different type of morphologies, so they are not relevant information, it’s just to make buzz. If you want to work on your biceps, try several different exercises and keep the one that suits you best.

Here is another story. I watched a Christian Guzman’s video where he was doing the overhead triceps extension with an EZ bar. I did this exercise for 1-2 months and I noticed that I didn’t have a good feeling even if I had a good execution of the movement. I started looking for another exercise of the same type to work my triceps and I found the lying dumbbell triceps extension and now, it’s perfect.

I needed time to learn the exercise, realize that this exercise didn’t fit my morphology and find another better fit.

You may think I lost time testing this exercise for 1-2 months but I gained experience with this story. It’s by testing yourself the things you can know what is good and what is not good for you. Experience is the knowledge of things voluntarily acquired through pratice in the reality of life.

Share this article if you think it can help someone you know . Thank you.

-Steph