Triceps Tear With Back Exercises

triceps, tear, rupture, pull, up, back, exercise

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

Podcast:

Workout for back exercise with very heavy weights such as lat pulldowns or chin-ups with weights can create injuries to the long head of the triceps brachii.

In fact, the latissimus dorsi is a powerful muscle whose function is to bring your arms close to your rib cage and your distal tendon is anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle

Your long head of triceps has the function of extending your forearm and bringing your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work together.

Usually, this is when the long head of the triceps has not had a good warm up or is tired that there is a tear.

This happens very simply. Imagine that during an exercise such as lat pulldowns or chin-ups with a very heavy weight, you release for a few seconds your muscle of the latissimus dorsi. The result is that at the tension will go on your long head of triceps.

In a few thousandths of a second, this may partially tear your triceps long head and usually, it’s located near of the connection of your triceps long head and the scapula. Fortunately, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequences as shoulder injuries because, with a shoulder injury, you’re almost forced to stop to train the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercise for the back like low cable row, t-bar row and triceps pushdowns with the elbows along the body for the triceps.

It’s recommended to have a rest period before to restart the upper body training.

Note

triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

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

-Steph

Lateral Raise

lateral raise

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

Standing with your legs slightly apart. Your back straight, your arms along your body with a dumbbell in each hand :

  • Raise your arms to the horizontal with your elbows slightly flexed

  • Back to the start position

This exercice works deltoids, mainly middle portion.

The middle portion composed of several bundles which have the shape of a feather converging on the humerus and having the function of maintaining relatively heavy weights and of moving the arm accurately in all directions. It’s smart to vary the start of the movement (hands behind butt, hands on sides or hands in front), which makes it possible to word well all middle portion’s bundles.

According to the different morphologies (long/short clavicle, acromions more or less covering, humerus insertion of the deltoid more or less low), it’s necessary to seek the optimal working angle to his/her morphology.

Lateral raise works also the supra-spinous, non visible muscle that lies deep in the spra-spinous fossa of the scapula (shoulder blade) and is attached to the major tubercle of the humerus.

We can raise arms over the horizon and work upper part of the trapezius.

This exercice is done with relatively light weight and set of 10-25 reps. Vary working angles with short rest times. Work unitl it burn to have better results. To have more intensitiy, it’s possible between each rep to keep arms horizontally a few seconds.

-Steph

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From Exercise Machines To Free Weights

machine free weights

I read a Nerd Fitness article  and there is good stuff.

Very often in gym’s advertisements, we watch a lot of high-tech machines to do exercises and the free weight zone is a small hidden room.

What I see in my gym, it’s people start their training with a little bit cardio and they use machines. They do this because it’s easier and this look more secure. Unfortunately, this is not the reality. The Matrix trap us with these machines.

Attention : If you have a medical prescription or you need to use machines for a special reason, continue to follow your training program prescribed by your doctor or physiotherapist.

Why

why

The truth is that machines force muscles and joints to make movements that aren’t natural.

Machines force your body to move weights in a single pattern (up – down or left – right). Our bodies naturally don’t move like it, this is the problem. Movements or our bodies aren’t straight lines, it’s rather « S ». The result is that machines develop our muscles in a way that isn’t balanced and they endanger our joints and spine.

Like you can see, machines don’t put your body in safety and in addition, they don’t work your stabilizing muscles. Don’t work stabilizing muscles is very bad for everyday activities.

When you bent forward to take something on the floor, you body use a dozen and a dozen muscles at the same time. But since you no longer work your stabilizing muscles because of machines, your muscles don’t know how to work together so your body uses a muscle.

Study case

« Smith Machine » is famous to do squat in safety so it protects your back. Lie ! This machine is perfect to destroy your back and compressed your spine because this machine force your body to move only up and down. The real squat allow to do the fundamental movement and when you do it, you notice that your body doesn’t do a straight line from up to down. With the real squat you do a natural movement.

Do exercise with weight or with bodyweight is more efficient to burn calories than machines.

Full body

full body

All exercises classified in 2 categories : pull and push

I remember, I did a full body training program for 1 year before lift weight. This is what my Taekwondo’s teacher advised me and he was right (wow, Korean wisdom). A full body training program, 3 times per week is more efficient than a machines training program, 5-6 times per week for beginners. If you want to train more, you can do Tai-Chi or walking during rest days.

Full body is important

With full body, you learn to each body’s muscle to work together, you synchronize you body. This is allow you to be healthy, avoid using too much a muscle and avoid injury due to a weak stabilizing muscle. To maximize your body, eat healthy and you’ll burn more fat, build muscle and build a body of which you’re proud.

What is great with a full body training program, it’s when you skip a training day, it doesn’t matter. You’ll not have certain muscle more developed than any others because each training session work all body’s muscles

Bodyweight (full body)

bodyweight training

Mastering basics movements with bodyweight is perfect to prepare you for a training with weights.

It’s primitive movements therefore natural that allow you to become stronger without material.

The best example are gymnasts. Look gymnasts body, it’s amazing, impressive and the majority of their training are with bodyweight exercises.

Basic exercises

  • Push = push up, dips, handstands

  • Pull = pull up, body rows

  • Legs = bodyweight squat, pistols squats, lunges, box jumps

For each exercise, you do 2-4 sets of 8-10 repetitions.

No it’s too simple  ! => Do this training program and if it’s too easy, increase the difficulty. You can do push up with one hand or pull up with one hand (like my friend Inti). You can also add more set ou repetition.

No it’s too difficult => Do this training program and if it’s too difficult, decrease the difficulty. You can do sets of 3 repetitions. The principle is you progress to do 4 sets of 10 repetitions. Take your time but be regular.

No I want abs => When you do squat, push up and pull up, you keep your core tight and by this way you work your abs. But if you want to do an exercise specially for abs, you can to plank and side plank.

Strength training (full body)

strength training

It doesn’t matter whether you’re a man or a woman, dumbbells and barbells are your friends.

Basic exercise

  • Push = Bench press, Overhead Press

  • Pull = Deadlift, Bent Over Row

  • Legs = Squat, Deadlift

For each exercise, you do 2-4 sets of 8-10 repetitions.

No I don’t like squat => Do you think squat is an useless exercise ? I advise you to read the book of Mark Rippetoe. If you seriously want to train, this book is for you !

No I afraid of weights => Don’t panic. Most people in free weights section are too busy to look at themselves in the mirror, they will not look at you. You can use a barbell or dumbbells for each exercise to improve your pure strength. I advise you dumbbells.

No I’m afraid of being ridiculous => Everybody don’t care if you life a dumbbell of 4kg (8.8lbs) or you squat 181kg (400lbs) because everybody struggle to do their training program. Forget people, stay focus and do you training program until the end.

But if I do bad => At the beginning use light weight to do movements with the good form, the good technique. When you’ll stronger, you’ll can add weight slowly each week to reach your limit. You can hire a personal trainer for 1-2 sessions to learn and improve basic exercises techniques or form.

No I want only lose weight => It’s simple, you do basic exercises and you eat less. The training is the same for lose weight or gain muscle. It’s diet that make the difference ! It’s a science :

  • Eat more calories than you burn = gain weight

  • Eat less calories than you burn = lose weight

Your physical condition, it’s 80 % diet and 20 % training. If you want bulk, you need to have a specific diet to do this.

Track and adjust slowly your training program and your diet to see your progress.

No matter what you do, don’t be afraid of the free weight zone. Remember than 90 % of people inside are focus to do their exercises by looking in the mirror therefore don’t worry. Do your exercices, become better and become stronger.

What do you feel when you train with free weights ?

-Steph

3 Things To Be More Productive

more productive

I watched an Olivier Roland’s video  and there is good stuff.

There 3 things to boost your productivity

Mirror

mirror

Have a mirror on your desk. Some scientific studies show when we have a mirror next to us, we have a greater probability to take good decisions to reach our goals. For exemple, if you want to lose weights, you will eat healthy foods rather than junk foods when you have a mirror in front of you.

In fact, we don’t know why it works but there is a theory like what we have more conscious of ourselves and we have more guilt and shame when we didn’t resist to a bad temptation.

Have a productivity system

productivity sytem

Like in every domains, there is methods more efficient than others to be more productive. It’s better to have a productivity system than noting, really. A productivity system is a way of organizing.

The most famous method is « Getting things done ». This book is a little bit complex but there is good stuff inside.

It’s possible to make a mix of serveral books about productivity system like « Zen to done ». This book is a simplifiction of « Getting things done ».

The concept is to have a Word files or another word processor with your goals of the week. These goals must be done this week. Then you set your most important tasks of the day, max. 3 per day. These tasks must be done at the end of the day. It means that if it’s 19h or 7pm and all tasks haven’t been done, I stay at work to do it. I stay because it’s the most important tasks of the day and these tasks help me to reach my goals of the week.

Have a Word file or a word processor file help you to see what are your priorities. When you determine your most important tasks of the day (the day before or in the morning), they must help you to reach your goals of the week. When everydays you do some tasks that help you to reach your goals of the week, it’s really really cool.

Once you have done your most important tasks of the day, you do the rest by trying to group them.

Take breaks

take a break

It’s useless to work 4 hours non-stop without take a break. This decrease your productivity. The ideal is to have a method like the « Pomodoro », it means tomato in italian. This called « Pomodoro » because it’s a kitchen timer. For 25 minutes of work, you have 5 minutes of break or for 50 minutes of work, you have 10 minutes of break.

All 4 « Pomodoro », around 2 hours, you will take a break of 20-30 minutes. During this break do a meditation or play a musical instrument or walk in the nature to get your head out of the work. Don’t use this moment to make phone call or check your emails. Do something really different of your work to back to work more productive on current tasks.

Do you have some tips to be more productive ?

-Steph

Preacher Curls

preacher curls anatomy

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

Podcast

Sitting with your arms on the bench :

  • Inhale and flex your arms

  • Exhale at the end of the movement

preacher curls anatomy

This exercise is good to target the biceps, brachialis and brachioradialis.

arm anatomy

Note Because of the bench’s inclination, the tension will be very important during the complete extension of the forearms. It’s necessary to do a warm up with light weights to avoid injury.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

Weighted Decline Crunch

weighted decline crunch

Today was the abs – back – biceps session, it was especially cool because in July, the gym is almost empty. There is an abs exercise I do after the planck, it’s the weighted decline crunch.

For this exercise I use a dumbbell of 30kg (66lbs), right now. Not easy this crunch version but it’s effective. At first, I started with a disk but it will up to 20kg (44lbs).

The crunch works the rectus abdominis muscles and a muscular midsection limits the backache. This exercise also helps you to not having a big belly if you have a good diet.

weighted decline crunch

Sets the bench, take the weight and put your feet in the supports

Lie down on your back, put the weight on your chest or hold out your arms.

Inspire, blocks your breath and contract your abs to take off your upper body up until you make a 90° angle with your hips.

Back to the start position by controlling the descent.

This exercise mainly works the rectus and obliques a little bit.

And you ? Do you have an abs exercise with weights ?

-Steph