There's a video from some years back where Chris Duffin from kabuki strength was talking about the detailed logging they did for the people they coach. They do/did meticulous logging of a lot of training variables for their clients and discovered that there was an extremely strong pattern with regards to injury risk. Almost every time someone got hurt, that injury had been preceded by a weekly increase of main training parameters ( intensity, volume, etc) by more than 2,5%. If people stayed at or below a 2,5% weekly increase, they tended not to get hurt.
Yeah, been there. Injured due to a period of not sleeping well, not eating well, stressed out and training way too intensely + way too often. Getting injured seems like an obvious outcome now, but at the time I was taking a "no pain, no gain" approach. Thanks for sharing the advice and rationale.
@@Jdbreal299stfu! Not everyone wants to be a bodybuilder, in which case deadlifting is not necessary. Some people want to be very string and be able to pick a lot of weight up, or work the entire dorsal chain in oke movement and not spend 2 hours at the gym.
@@Jdbreal299 Agreed, I avoid this lift all together. I have a bad back and this is the exact motion that causes me pain. It is the most dangerous lift imo and doesn't even do anything for your build. Every muscle you use in that compound can be isolated at a safer weight with way less load on the spine.
Good video Mitch! My experience with injury as an "old" 47. I don't even notice it when it happens. I have learned how to regulate lifting to avoid acute damage. But sometimes you go up 5 lbs on a lift, and rock out 8 reps and feel great. The next day you get up and holy shit, something is just broken. And it's not just DOMS. You can't bend over or your knee is swollen or whatever.
Check for jealous (gym) people talking to you in your sleep. I had this problem for years, and the out-of-the-blue holy shit moment the next day was due to people messing with me in my rest
Honestly, this was such a solid video. I just got over a midfoot sprain and its making me take my entire fitness approach more seriously. Thanks for helping us stay in the gym (instead of healing on the couch 😅).
I do enjoy these educational videos. I always come away with something, or are reminded of something. I know my systemic fatigue is high right now, but attempting to fix it within the confines of staying on program is a huge hurdle for me.
Most people don't need a de-load every 4-6 weeks. If you're elite in the gym than maybe but you don't just take a deload to take one. You take it when you need it! If you're taking schedule D loads. You're leaving a lot of gains on the table because you might not have to take one, but you're taking one anyway! You should know when you need to take one!
As someone who had a major injury due to technique- your injury is not related to technique. Bad fatigue management and doing something you aren’t acclimated to as Mitch said is why you got injured. Technique injuries like mine are extreme outliers and due to the technique being an extreme outlier. In my case I broke my arm benching because I brought the bar to my belly button-not my chest- and the torque caused a fracture. Think about how far outside the norm that is when it comes to bench technique. If you aren’t doing something extremely unorthodox you don’t need to worry if you progressively load accordingly.
@@Jmack7861 Bruh your reply really encourages me to continue doing Zercher Deadlifts. Thanks! My uncle tells me not to do them and he just assumes that people who did Zercher Deadlifts have not been heard from ever again due to severe back injury (lol Eric Bugenhagen continuing to lift heavy even today disproves his assumption). My uncle is also probably the type of guy who believes that your knees should not go over your toes.
@@AMG-ko3gt no offense but your uncle is an idiot. Pretty much every strongman probably semi regularly trains zerchers and they’re extremely safe as long as like with any movement, you don’t randomly max out. The fact that you need such a low absolute load on zerchers compared to squats and deadlifts is yet another reason they’re extremely safe.
@@AMG-ko3gt its the kind of exercise that isn't inherently bad but has a very high injury rate because you need to have a lot of flexibility&control and most folk lack the former(and tend to arch&round the low back
I have not figured out the back pain conundrum for myself yet. If I don't train my back it definitely hurts, but if I do train my back it hurte less typically but will still generally hurt. Although im making gains on my squat and deadlift so at least I have a strong back thats in pain
Yo Mitch, I'd love to see a video on injury management. How to keep training for strength when you have an injury. Particularly around bicep injuries which seem to be so prevalent in the strongman community. Thanks as always, Moose!
Deadlift is really the only thing that has injured me repeatedly in the gym. Probably because I try to lift too heavily too quickly, and because I use the musculature in a lot of other sports too, where they are used in endurance moreso than strength. (Swimming, running etc.) I don't train on a concrete program which probably contributes to this issue. But I have decided to do lighter DL variations and to forego traditional deadlifting and high weights. I agree with most points in the video, but its difficult to tell with some body parts and muscle groups how much you can add if anything.
Those two reasons are the causes of my injuries. I admit I was idiotic for overdoing pretty much everything in the past. I'm glad you also mentioned that programming causes injuries in a different video and I commend you for detailing it in this one. Thank you Mitch.
Your level of knowledge is of course outstanding, and I like your training philosophy. It's seemingly somewhere between the extremes of e.g Israelitis and O´hearn - And the way you present and explain the above is truly excellent! 👍👍
Fantastic vid ty! I have a chronic injury now in my ac-joint acromioclavicular ligaments/soft tissue - was displaced (caused by weight lifting). This is now a year later and I am still getting a lot of pain in the shoulder, found out after deadlift injury few weeks ago that my l4-S1 are bulging. Went to deadlift yesterday felt much stronger, but went for lower weight & more volume. For me - being bipolar it's all or nothing - usually all! I've been using the Wendler program - altered now with my injuries. My left shoulder is so atrophied now, but I'm still max effort at the gym. Keeps me sane, literally
I have only had minor muscle strain when I started lifting from pull ups but since then I’ve been good and I watch vids like these as precaution and to take into account that injury is a potential possibility so let’s apply best prevention practices
Wow this is so helpful!!! How did I get this far without somebody explaining this so clearly? I was a collegiate swimmer and I never learned this stuff! I'm getting back into lifting now. But I recently ruptured my Achilles tendon playing basketball. It was like 20 minutes of working out. Nothing compared to swimming. No resistance, obviously. Just happened straight out the blue. Might not have hurt to know this earlier.
The only exercise injuries I've had are from pushing too hard too fast in trying to improve. Static hold training with quarterstaff strained a shoulder tendon and forced me to slow down my HEMA training for a while. With weight lifting I've been forcing myself to slowly adapt my body to handle heavy weight, so for now it's been an 80% focus on hypertrophy and endurance (feels like cardio through weight lifting) and a 20% focus on getting stronger. I'll be switching that to more of a 50/50 split after this next block in a few months as I'm currently on a 13 week plan with three rest / deload weeks built in (on week 4 now). My next block is going to be 3x6 week 1, 4x5 week 2, 5x4 with my last set pushing for a few more reps week 3, rest week 4, max triples week 5, max doubles week 6, max single week 7, rest and set new percentages / plan what exercises (with goal weights) to do for the next block week 8.
Moose- great stuff. I'm 51 have trained jiu jitsu and surfed for the past 25 years which takes its toll on the neck. Any strengthening tips to keep me in the game another decade or 2? Thanks so much as always great stuff
Awesome content here. The only thing I would disagree with would be your concept of intensity. Intensity in my opinion is load on the bar. The heavier the weight the more demand it is on your nervous system to fire all motor units as fast as possible thus it is more intense. As weight goes down and reps go up it’s less ‘intense’ and more muscular endurance is required.
First off, I feel like I could watch this video over and over and over just to get solid training instruction on the level of a sports scientist, which I guess makes sense given your certification. Second, you don't have to limit your self-assessment to being the most consistent strongman in recent history. You can just say that you are the most consistently great. It doesn't mean that you're calling yourself the greatest in history or the greatest right now, but you do have the highest overall recent places in major competitions over the last year or two of anyone in the sport.
I've been suffering from a shoulder impingement/rotator cuff pain for the past two months, and I'm pretty miserable because of it. If you could do a video on that subject, it would be cool!
Thank you for sharing your knowledge, Mitch, much appreciated. But can you tell us anything specific about tennis elbow? It just does not go away. The pain is mild to moderate. It feels like the only option is just to stop lifting or maybe train around the injury. Thanks for the great advice in this vid.
Mitch could/should do a whole injuries mini-series, a video for each common gym injury: Deadlift lower back, Tennis Elbow, Carpal Tunnel Syndrome, etc.
Who'd have thought the wsm would have a gold mine of knowledge. I've had an impinged shoulder for a year and a half, went to a chiropractor and done everything he said but I'm now just a few hundred quid down with a messed up shoulder still. Any advice ?
Can you make a video explaining when and how to deload. I've heard from all kinds of people different things, and I am not sure what applies for strength athletes, powerlifting, vs bodybuilding or just your average gym goer.
I think with bench press and pec tears, this is pretty incorrect though. If you bench with flared elbows, all other things equal, you will definitely increase your risk of a pec tear when benching. If the elbow abduction is 45 degrees or less while benching, this significantly reduces the likelihood of pec major detatchment from the humerus under heavy load.
40 years ago, went nuts on incline sled- 2 days later complete rupture of patellar tendon playing basketball. It tore right in the middle, did not pull off bone . That ended 4 years of lifting at age 38; just started again 13 months ago. Still trying to avoid injury, but am probably advancing too fast anyway (why I need videos like this one). Went from 6x195 bench to 6 sets of 3/4 reps with 215 in 24 days (21 reps total). 76 yo, 70.5", 186 lbs. Problem is last set felt so easy that although I should stay at 215 and increase reps to 6-8, it is tempting to add weight and start working 225; (I am not very bright, obviously).
Would love to see a more detailed video on damaged tendon recovery. Been dealing with bicep tendonitis from a bench press injury for a year now. I even bought a ultrasound to look at the tendon for damage. None can be seen so it must be damaged near the labrum. What would you do to help heal that injury? What type of workout and load? Or any similar tendon injury that is chronic.
Was doing heavy leg presses for a while and one day (same weight for weeks), I guess I went a little deeper and bruised/fractured a rib. Unfortunately despite feeling pain I finished my sets. The recovery has been more challenging than I expected (hard to sleep with rib pain, hard to workout with rib pain, hard to breath heavy with rib pain). Now I'm always worried to squat too deep or leg pressing too deep.
I recently had shoulder surgery to repair a rotator cuff tendon tare I did in the gym (should press machine). I now have 6+ months of slow/painful recovery 😢
ive been watching the channel for a while now and I just want to say MORE VIDEOS LIKE THIS. I very much dislike your other clickbaty "trendy" videos. I prefer you focus on this niche as you seem very natural talking about programing, and kinesiology.
I think the bigger issue with that is a lot of lifters are starting PEDs before they've learned proper lifting techniques. So now they're generating more power with bad technique.
@thomasspielman577 or they hop on PEDs without a solid long time foundation of lifting, that would give the ligaments and muscles time to mature and strengthen, as well as give the lifter a feel for their body.
Just got an MRI at the VA on my bicep, it's been hurting something fierce for over a month. Not since I did something in the gym, but since a red cross blood drive volunteer thought my tendon at the elbow was my vein, and stuck the needle right into it...and when he couldn't get blood to flow, he started wiggling around trying to find the sweet spot. MRI was clean, but with how much this hurts, and since it was almost 60 days ago...I'm gonna say they missed it just like they missed my rotator cuff tear. Fingers crossed that no lifting for 3 months, BPC-157, and an increase in collagen can fix it. I'd hate to have 2 torn biceps.
I've been eeking my workouts around old injuries for many years. I tore my middle and lower peck off the tendon 18 years ago. No surgeon would fix it. All that's attached now is the clavicular pectoral. Would like training advice on how to get stronger without tearing off what remains of my pec. If that happens, I'm FUBAR.
Technically there are many situations where improper technique can result in injury. For example, you're doing squats with heavy weights and instead of resting the bar on your contracted muscles, you instead rest the bar on your CT junction then significantly increase your forward flexion so the force is now going into a posterior to anterior momentum and viola you have a cord compression injury.
Suffering from a bulging disk from being a dope in a moshpit, i think my lower back was exhausted from getting back into deadlifts. Now im out of the gym for 3 months, could barly walk for the first 2 months, and only now am i starting to feel less pain through out the day. Be careful guys
For some reason I stupidly unbraced when I was doing a dead lift using a hex bar 180 kg, no idea why I did it, anyway sciatic nerve hello, pains down the rear and front of the leg nice, doesn’t stop me training I work around it, if anything improves my form in other areas Though the instability not much hinging exercises
I havent been hurt in the gym in a long time by being sensible. Last few injuries have been carelessness outside it... trying to shift a ladder above me with weight on it and tore brachialis. As you get older the causes of iniuries become more embarrasingly minor 🙈
I would add that people often react too severely to injuries. I've never had a serious injury, but when I have strained something I always find that I recover better if I keep using that body part, rather than resting it. Of course this is different if it's a really serious injury, but it's easy to think that it's worse than it actually is
@@ninja8flash742 tendonitis is an overuse injury, what it needs is rest. And no, you don't pump more blood by working out or any nonsense like that. Any increase in blood flow from exercises is simply to increase oxygen coming to muscles.
I've always wondered if the strongest and biggest guys all carry a bit of joint inflammation that never goes away or an old injury that is recurring despite their best efforts and if they feel like this hinders them or is just a minor inconvenience that they don't need to worry about.
Let’s be real though, you still would have even if you watched this. Overconfidence is the enemy of self. Pretty sure I tore a muscle in my rear hip area doing a simple 285 DL a few weeks ago because I was coming off of months of not lifting at all thinking I could easily go back into what I used to do. lol
@@ShayeForTheDay I was actually doing warm ups at Army PT when it happened. I walked around the rest of the day bent over because I couldn’t stand up straight.
No, not at all! If you're someone that trains grip which you should be just like you train any other muscle, then you can't use grip as an indicator if you're training it!
fucked my shoulder from benching just 100kg was following the 5x5 stronglift program any explaination on wether the program’s bad or if its just my tendons not keeping up?
I feel like this is a blind spot for Mitch and those who agree with his assessement; not that I disagree with the rationale that one becomes injured when a tissue/joint is given more than it is prepared to handle. Bad technique will is more likely to put a tissue into that injurious condition in my experience, even with well structured programming. I'm not saying Mitch is wrong, but he is over-simplifying injury sources IMO.
Lol this makes sense when I cycle on tren, and add 100lbs to my squat - my knee joints can’t take it! Although, ironically, the heavier the load the less the knee pain…
I broke a bone in my wrist in an accident last week now I got a plaster around and can't work out for atleast a month. can I do anything to maintain some gains?
You mean I can't just jump in 0-100 after "accidentally" taking 3+ months off... Lol. That's me every time and I give myself minor injuries every week for the first month back :)
With all due respect ...wait till you're 35 and injuries can and DO HAPPEN spontaneously . And BTW it's much harder for a genetic superior to get injured.
There's a video from some years back where Chris Duffin from kabuki strength was talking about the detailed logging they did for the people they coach. They do/did meticulous logging of a lot of training variables for their clients and discovered that there was an extremely strong pattern with regards to injury risk. Almost every time someone got hurt, that injury had been preceded by a weekly increase of main training parameters ( intensity, volume, etc) by more than 2,5%. If people stayed at or below a 2,5% weekly increase, they tended not to get hurt.
Yeah, been there. Injured due to a period of not sleeping well, not eating well, stressed out and training way too intensely + way too often. Getting injured seems like an obvious outcome now, but at the time I was taking a "no pain, no gain" approach.
Thanks for sharing the advice and rationale.
I just hurt myself learning deadlift. I have to watch this a few times, there's a lot of info. Thanks for this.
Learning deadlift, GO SLOW. You can mess yourself up FOREVER trying to progress too fast.
There is no point to deadlift unless you’re an Olympic lifter or a real athlete and most athletes don’t do them..
@@Jdbreal299stfu! Not everyone wants to be a bodybuilder, in which case deadlifting is not necessary. Some people want to be very string and be able to pick a lot of weight up, or work the entire dorsal chain in oke movement and not spend 2 hours at the gym.
@@Jdbreal299 Agreed, I avoid this lift all together. I have a bad back and this is the exact motion that causes me pain. It is the most dangerous lift imo and doesn't even do anything for your build. Every muscle you use in that compound can be isolated at a safer weight with way less load on the spine.
Great info. Your content in general is great but this style of video where you put out a digestible amount of awesome information is top notch.
Good video Mitch! My experience with injury as an "old" 47. I don't even notice it when it happens. I have learned how to regulate lifting to avoid acute damage. But sometimes you go up 5 lbs on a lift, and rock out 8 reps and feel great. The next day you get up and holy shit, something is just broken. And it's not just DOMS. You can't bend over or your knee is swollen or whatever.
Check for jealous (gym) people talking to you in your sleep. I had this problem for years, and the out-of-the-blue holy shit moment the next day was due to people messing with me in my rest
Made sure I'm watching this AFTER a workout😂 getting my cardio done to this, thanks Mitch for keeping me motivated!💪👍
Honestly, this was such a solid video. I just got over a midfoot sprain and its making me take my entire fitness approach more seriously. Thanks for helping us stay in the gym (instead of healing on the couch 😅).
I do enjoy these educational videos. I always come away with something, or are reminded of something. I know my systemic fatigue is high right now, but attempting to fix it within the confines of staying on program is a huge hurdle for me.
Most people don't need a de-load every 4-6 weeks. If you're elite in the gym than maybe but you don't just take a deload to take one. You take it when you need it! If you're taking schedule D loads. You're leaving a lot of gains on the table because you might not have to take one, but you're taking one anyway! You should know when you need to take one!
Dude you hit this on the nail for me
I literally just injured myself in the gym this morning. Wild this just popped up.
Oh, Moose knows. Moose knows all.
Yes the world evolves round u that’s y it’s happened 😅
Hope it wasn’t anything to serious. Get well soon.
@@jasonshults368 Must be why the eyes in this picture on my wall are following me around.
Unlucky 😢 I got injured Friday 13th
Great video Mitch, in my opinion you are putting out the best fitness informational video's on RUclips, thank you.
As someone who had a major injury due to technique- your injury is not related to technique. Bad fatigue management and doing something you aren’t acclimated to as Mitch said is why you got injured.
Technique injuries like mine are extreme outliers and due to the technique being an extreme outlier. In my case I broke my arm benching because I brought the bar to my belly button-not my chest- and the torque caused a fracture. Think about how far outside the norm that is when it comes to bench technique. If you aren’t doing something extremely unorthodox you don’t need to worry if you progressively load accordingly.
What do you think of Zercher Deadlifts? I started incoprorating them in my pull day routine almost two months ago.
@@AMG-ko3gt they’re great
@@Jmack7861 Bruh your reply really encourages me to continue doing Zercher Deadlifts. Thanks! My uncle tells me not to do them and he just assumes that people who did Zercher Deadlifts have not been heard from ever again due to severe back injury (lol Eric Bugenhagen continuing to lift heavy even today disproves his assumption). My uncle is also probably the type of guy who believes that your knees should not go over your toes.
@@AMG-ko3gt no offense but your uncle is an idiot. Pretty much every strongman probably semi regularly trains zerchers and they’re extremely safe as long as like with any movement, you don’t randomly max out. The fact that you need such a low absolute load on zerchers compared to squats and deadlifts is yet another reason they’re extremely safe.
@@AMG-ko3gt its the kind of exercise that isn't inherently bad but has a very high injury rate because you need to have a lot of flexibility&control and most folk lack the former(and tend to arch&round the low back
I have not figured out the back pain conundrum for myself yet. If I don't train my back it definitely hurts, but if I do train my back it hurte less typically but will still generally hurt. Although im making gains on my squat and deadlift so at least I have a strong back thats in pain
i've got long term back injuries (broken back that didn't heal properly and scoliosis) and my back always feels worse the longer i'm out of the gym.
As one dealing with a ruptured achilles due to running in softball, when I don't run at all and just hike slowly, I feel that statement.
Fascinating method of orientating programming by blocks and block type. I'm gonna steal that for my programming. Thanks!
Yo Mitch, I'd love to see a video on injury management. How to keep training for strength when you have an injury. Particularly around bicep injuries which seem to be so prevalent in the strongman community. Thanks as always, Moose!
Would be cool to get a full video on the 'trainable qualities' and the theory behind the rotation.
Deadlift is really the only thing that has injured me repeatedly in the gym. Probably because I try to lift too heavily too quickly, and because I use the musculature in a lot of other sports too, where they are used in endurance moreso than strength. (Swimming, running etc.)
I don't train on a concrete program which probably contributes to this issue. But I have decided to do lighter DL variations and to forego traditional deadlifting and high weights. I agree with most points in the video, but its difficult to tell with some body parts and muscle groups how much you can add if anything.
Those two reasons are the causes of my injuries. I admit I was idiotic for overdoing pretty much everything in the past. I'm glad you also mentioned that programming causes injuries in a different video and I commend you for detailing it in this one. Thank you Mitch.
Your level of knowledge is of course outstanding, and I like your training philosophy. It's seemingly somewhere between the extremes of e.g Israelitis and O´hearn - And the way you present and explain the above is truly excellent! 👍👍
Thank you so much for this video omg this helps so much
Running specific injury prevention would be ace. I do some S&C training as I’m told it’s a great base for running.
Fantastic vid ty! I have a chronic injury now in my ac-joint acromioclavicular ligaments/soft tissue - was displaced (caused by weight lifting). This is now a year later and I am still getting a lot of pain in the shoulder, found out after deadlift injury few weeks ago that my l4-S1 are bulging. Went to deadlift yesterday felt much stronger, but went for lower weight & more volume. For me - being bipolar it's all or nothing - usually all! I've been using the Wendler program - altered now with my injuries. My left shoulder is so atrophied now, but I'm still max effort at the gym. Keeps me sane, literally
This was very interesting to listen to, more please
Always great info, hope the channel continues to grow
I have only had minor muscle strain when I started lifting from pull ups but since then I’ve been good and I watch vids like these as precaution and to take into account that injury is a potential possibility so let’s apply best prevention practices
Would love a video covering keeping the shoulders / rotator cuff healthy
Nobody over 40 has pain free shoulders. (Slight exaggeration) My orthopedist says "it's a shitty joint that is just waiting to fall apart".
Excellent information, as usual.
Wow this is so helpful!!! How did I get this far without somebody explaining this so clearly? I was a collegiate swimmer and I never learned this stuff! I'm getting back into lifting now.
But I recently ruptured my Achilles tendon playing basketball. It was like 20 minutes of working out. Nothing compared to swimming. No resistance, obviously. Just happened straight out the blue.
Might not have hurt to know this earlier.
Great video Mitch! 🇨🇦💪🇨🇦
Thank you for the info.
Thanks Hoop
The only exercise injuries I've had are from pushing too hard too fast in trying to improve. Static hold training with quarterstaff strained a shoulder tendon and forced me to slow down my HEMA training for a while.
With weight lifting I've been forcing myself to slowly adapt my body to handle heavy weight, so for now it's been an 80% focus on hypertrophy and endurance (feels like cardio through weight lifting) and a 20% focus on getting stronger. I'll be switching that to more of a 50/50 split after this next block in a few months as I'm currently on a 13 week plan with three rest / deload weeks built in (on week 4 now).
My next block is going to be 3x6 week 1, 4x5 week 2, 5x4 with my last set pushing for a few more reps week 3, rest week 4, max triples week 5, max doubles week 6, max single week 7, rest and set new percentages / plan what exercises (with goal weights) to do for the next block week 8.
Thanks for the video
I love how your vids cut through all the industry BS and go straight to the science.
I have dyspraxia, so I tend to injure myself when I'm distracted and a limb decides to ignore what I'm telling it to do and my form fails.
Moose- great stuff. I'm 51 have trained jiu jitsu and surfed for the past 25 years which takes its toll on the neck. Any strengthening tips to keep me in the game another decade or 2? Thanks so much as always great stuff
Good stuff, what’s the best way to recover from wrist injury due to similar reasons to what you’ve explained
Have you checked out the case study Loughborough University did on Eddie Hall? Very interesting. One of the aspects they looked at was his tendons
Have you talked about Achilles ruptures and how they might be prevented?
Amazing Video!
Awesome content here. The only thing I would disagree with would be your concept of intensity. Intensity in my opinion is load on the bar. The heavier the weight the more demand it is on your nervous system to fire all motor units as fast as possible thus it is more intense. As weight goes down and reps go up it’s less ‘intense’ and more muscular endurance is required.
First off, I feel like I could watch this video over and over and over just to get solid training instruction on the level of a sports scientist, which I guess makes sense given your certification. Second, you don't have to limit your self-assessment to being the most consistent strongman in recent history. You can just say that you are the most consistently great. It doesn't mean that you're calling yourself the greatest in history or the greatest right now, but you do have the highest overall recent places in major competitions over the last year or two of anyone in the sport.
I've been suffering from a shoulder impingement/rotator cuff pain for the past two months, and I'm pretty miserable because of it. If you could do a video on that subject, it would be cool!
Thank you for sharing your knowledge, Mitch, much appreciated. But can you tell us anything specific about tennis elbow? It just does not go away. The pain is mild to moderate. It feels like the only option is just to stop lifting or maybe train around the injury. Thanks for the great advice in this vid.
Mitch could/should do a whole injuries mini-series, a video for each common gym injury: Deadlift lower back, Tennis Elbow, Carpal Tunnel Syndrome, etc.
Get yourself a Theraband Flexbar and do the Tyler Twist exercise (plenty of vids on RUclips). This has twice resolved long-term tennis elbow for me.
@@reavsie1 Wow...thank you...I've been using the theraband flexbar in physio and it has felt good, so will definitely buy one now.
@@morkhaimWould be great right. This is easily the best channel by a strongman.
Who'd have thought the wsm would have a gold mine of knowledge.
I've had an impinged shoulder for a year and a half, went to a chiropractor and done everything he said but I'm now just a few hundred quid down with a messed up shoulder still. Any advice ?
Can you make a video explaining when and how to deload. I've heard from all kinds of people different things, and I am not sure what applies for strength athletes, powerlifting, vs bodybuilding or just your average gym goer.
Thanks hooper! You’re the man!
I think with bench press and pec tears, this is pretty incorrect though. If you bench with flared elbows, all other things equal, you will definitely increase your risk of a pec tear when benching. If the elbow abduction is 45 degrees or less while benching, this significantly reduces the likelihood of pec major detatchment from the humerus under heavy load.
40 years ago, went nuts on incline sled- 2 days later complete rupture of patellar tendon playing basketball. It tore right in the middle, did not pull off bone . That ended 4 years of lifting at age 38; just started again 13 months ago. Still trying to avoid injury, but am probably advancing too fast anyway (why I need videos like this one). Went from 6x195 bench to 6 sets of 3/4 reps with 215 in 24 days (21 reps total). 76 yo, 70.5", 186 lbs. Problem is last set felt so easy that although I should stay at 215 and increase reps to 6-8, it is tempting to add weight and start working 225; (I am not very bright, obviously).
Would love to see a more detailed video on damaged tendon recovery. Been dealing with bicep tendonitis from a bench press injury for a year now. I even bought a ultrasound to look at the tendon for damage. None can be seen so it must be damaged near the labrum. What would you do to help heal that injury? What type of workout and load? Or any similar tendon injury that is chronic.
Great knowledge 💪
Didn't know about the restricted transition combinations.
Was doing heavy leg presses for a while and one day (same weight for weeks), I guess I went a little deeper and bruised/fractured a rib. Unfortunately despite feeling pain I finished my sets. The recovery has been more challenging than I expected (hard to sleep with rib pain, hard to workout with rib pain, hard to breath heavy with rib pain). Now I'm always worried to squat too deep or leg pressing too deep.
Bpc157/tb500. May help.
@@dylan.-6527 I'll just head over to my local "farmacia" and ask for some. In all seriousness, unfortunately I don't have access.
I recently had shoulder surgery to repair a rotator cuff tendon tare I did in the gym (should press machine). I now have 6+ months of slow/painful recovery 😢
This was good. My deload is not going to the gym for one week every seventh week
ive been watching the channel for a while now and I just want to say MORE VIDEOS LIKE THIS. I very much dislike your other clickbaty "trendy" videos. I prefer you focus on this niche as you seem very natural talking about programing, and kinesiology.
Yeah that's why a lot of people that start doing PED end up hurting them self because there body can now ask more of the muscle then it can handle.
I think the bigger issue with that is a lot of lifters are starting PEDs before they've learned proper lifting techniques. So now they're generating more power with bad technique.
@thomasspielman577 or they hop on PEDs without a solid long time foundation of lifting, that would give the ligaments and muscles time to mature and strengthen, as well as give the lifter a feel for their body.
@@leonkennedy9739 I believe that's what the original comment was referring to.
The.muscle can handle it, the tendons cannot, the muscles outgrow them too fast strenght wise
Just got an MRI at the VA on my bicep, it's been hurting something fierce for over a month. Not since I did something in the gym, but since a red cross blood drive volunteer thought my tendon at the elbow was my vein, and stuck the needle right into it...and when he couldn't get blood to flow, he started wiggling around trying to find the sweet spot. MRI was clean, but with how much this hurts, and since it was almost 60 days ago...I'm gonna say they missed it just like they missed my rotator cuff tear. Fingers crossed that no lifting for 3 months, BPC-157, and an increase in collagen can fix it. I'd hate to have 2 torn biceps.
I've been eeking my workouts around old injuries for many years. I tore my middle and lower peck off the tendon 18 years ago. No surgeon would fix it. All that's attached now is the clavicular pectoral. Would like training advice on how to get stronger without tearing off what remains of my pec. If that happens, I'm FUBAR.
Nice to see all those trophies stacking up in the background
There are a lot of guys out there that are asking a lot from tissues that those tissues aren’t prepared for 😅
Technically there are many situations where improper technique can result in injury. For example, you're doing squats with heavy weights and instead of resting the bar on your contracted muscles, you instead rest the bar on your CT junction then significantly increase your forward flexion so the force is now going into a posterior to anterior momentum and viola you have a cord compression injury.
Suffering from a bulging disk from being a dope in a moshpit, i think my lower back was exhausted from getting back into deadlifts. Now im out of the gym for 3 months, could barly walk for the first 2 months, and only now am i starting to feel less pain through out the day. Be careful guys
For some reason I stupidly unbraced when I was doing a dead lift using a hex bar 180 kg, no idea why I did it, anyway sciatic nerve hello, pains down the rear and front of the leg nice, doesn’t stop me training I work around it, if anything improves my form in other areas Though the instability not much hinging exercises
I havent been hurt in the gym in a long time by being sensible. Last few injuries have been carelessness outside it... trying to shift a ladder above me with weight on it and tore brachialis.
As you get older the causes of iniuries become more embarrasingly minor 🙈
I would add that people often react too severely to injuries. I've never had a serious injury, but when I have strained something I always find that I recover better if I keep using that body part, rather than resting it. Of course this is different if it's a really serious injury, but it's easy to think that it's worse than it actually is
Dunno, depends on the injury. I didn't let my tendonitis recover properly, and that made it absolutely worse, I had to rest for weeks afterwards 😢
I have a lower back injury that only starts to act up if I stop doing deadlifts for a while lol
@@davorzdralo8000 the point is if u get tendonitis you need to keep moving to pump blood to the area not same intensity
@@ninja8flash742 tendonitis is an overuse injury, what it needs is rest. And no, you don't pump more blood by working out or any nonsense like that. Any increase in blood flow from exercises is simply to increase oxygen coming to muscles.
I've always wondered if the strongest and biggest guys all carry a bit of joint inflammation that never goes away or an old injury that is recurring despite their best efforts and if they feel like this hinders them or is just a minor inconvenience that they don't need to worry about.
I jacked up my lower back last night doing deadlifts…felt like I could do more…bit off more than I could chew…day late and a dollar short dang it
Let’s be real though, you still would have even if you watched this. Overconfidence is the enemy of self.
Pretty sure I tore a muscle in my rear hip area doing a simple 285 DL a few weeks ago because I was coming off of months of not lifting at all thinking I could easily go back into what I used to do. lol
@@GetaVe100% I was being overconfident. So stupid.
I'm 28 and never had lower back pain and I have a slightly rounded lower back and I ego dead-lift heavy
That was me at 28 and then at 29 pop! Welcome to a life of chasing back pain
@@brianjohnson6253 what caused the pop?
@@ShayeForTheDay I was actually doing warm ups at Army PT when it happened. I walked around the rest of the day bent over because I couldn’t stand up straight.
@@brianjohnson6253 warming up with a light deadlift?
4:26 is grip not also a reliable indicator ?
No, not at all! If you're someone that trains grip which you should be just like you train any other muscle, then you can't use grip as an indicator if you're training it!
I don't like injuries. Thank you
Train properly and you don’t need to worry about that!
fucked my shoulder from benching just 100kg was following the 5x5 stronglift program any explaination on wether the program’s bad or if its just my tendons not keeping up?
My bicep was a combination of acute and not letting arm rest. Full tear on a dunk 🤦🏽♂️
I feel like this is a blind spot for Mitch and those who agree with his assessement; not that I disagree with the rationale that one becomes injured when a tissue/joint is given more than it is prepared to handle. Bad technique will is more likely to put a tissue into that injurious condition in my experience, even with well structured programming. I'm not saying Mitch is wrong, but he is over-simplifying injury sources IMO.
You should make a special video for Halloween where you dress up as an old school circus strongman, you’re halfway there with the mustache
Can't find where the limit is if you don't go to failure!
Do you use a chiropractor?
Tearing your knee and rupturing your heels on a 5k run is wild
Lol this makes sense when I cycle on tren, and add 100lbs to my squat - my knee joints can’t take it! Although, ironically, the heavier the load the less the knee pain…
I broke a bone in my wrist in an accident last week now I got a plaster around and can't work out for atleast a month. can I do anything to maintain some gains?
High protein. Machines at the gym for legs mainly. Work one side only for others.
Ankle strap around your forearm for upper body
10:08 ..you mean correlative causative factor.
I think most people know the ‘unprepared tear’
I got injured moving a washer and dryer
It’s just like Randy from South Park. He ONLY managed to do that giant crap uninjured because of his expertly planned training blocks leading up to it
Day 300 asking to react to ANDREY SMAEV....
I got injured cause I am old bro ;) a few times! You will learn it in the next 20 years ;)
Me watching this whilst waiting for my third leg surgery in 2 years
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You mean I can't just jump in 0-100 after "accidentally" taking 3+ months off... Lol. That's me every time and I give myself minor injuries every week for the first month back :)
The biggest injury is finding the motivation to start again...for me.
It's hard. I'm getting back into lifting after about 5 years off because of non lifting injuries. Just keep focused on being consistent.
Wait, so when some dude drops a plate on my foot it’s my fault? 🤣😎
Training with hip labrum tears
I only beat me Because I love me.
With all due respect ...wait till you're 35 and injuries can and DO HAPPEN spontaneously . And BTW it's much harder for a genetic superior to get injured.
Exercises to prevent shin splints
Tib raises, weighted.
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