Whenever I do my curls, either normal or hammer, I feel it mostly in my elbows. I just started blasting curls and had tennis elbow for almost a year. It finally went away but I still have issues when I sleep with low blood circulation through my elbows. I'll wake up with pain and my arms are numb. Even now as I type this my elbows are throbbing as I hold my phone up, they're losing circulation. If I flex my elbows they're insane whereas my biceps should probably be bigger and more solid with the amount of curls I'm doing. Are curls really an elbow exercise? They don't feel healthy to do.
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I hammer curl 70x5 on dumbell, I'm doing a 10, 5, 5, 10, 10 alternating through different curl variations to blast them, whereas I normally do the One Set routine 1x5 or 2x5 to warmup. Maybe I'm not used to the volume? It's a small muscle group, can they just not handle that many sets?
How do you flex elbows? Probably has something to do with mind muscle connection to biceps. Work on isolating them with brain power instead of just trying to curl them up?
I've only ever done strength so have completely neglected isolation on biceps for like 15+ years. I think elbows and all the tendons in there play a big role in strength exercises. They're super solid, I can make them solid I guess but not really flex them. I think they're dominating the lift because I'm used to using them for similar motions rather than the biceps themselves, but don't know how to stop that. Every variation I've tried has been same story.
just do 52 sets of curls a week
volume is the driver of hypertrophy
there is no such thing as muscle or tendon disruption
trust the science
I assume you mean sacroplasmic hypertrophy and I'm not going for that. I don't want a sack of blood bloating my arm I want strong arms.
Define external rotation, like rotating my arms outward? I'm doing mostly cable curls starting from slightly behind my ass if that helps. It was worse when I did dumbells and I'm pretty sure preacher curls caused this initially, way too much pressure on the elbows.
>Are curls really an elbow exercise?
yes they are until u externally rotate shoulder
> why nobody told me that?
there is global conspiracy to shill bad fitness advice, like barbell movements
if u take db unilaterally, externally rotate shoulder u can finally access long head of bicep and isolate whole bicep, since long head tendon isn't twisted anymore (in external shoulder rotation) this head of bicep can flex freely and u can for the first time ever achieve any meaningful time under tension on bicep
>but what about regular curls?
only short head can contract from shortened position (in internal shoulder rotation) and it acts on elbow tendon alone and u get elbow pain and no bicep because long head is dead in the water and short head is doing half reps trying to rip off forearm tendon
yes regular bicep curls will grow forearms because bicep curls aren't isolating bicep - it feels like u're lifting with whole body from forearms to shoulders and u end up wit no pump and tendinitis, this is normal, expected, been there done that
not completely aside but more generally - if u aren't hurting muscle belly with ur workout but tendon u're doing sth wrong, and no u can't go to internatz and just check the technique and consensus opinion because:
>there is global conspiracy to shill bad fitness advice, like barbell movements
biceps is only in external shoulder rotation, if not u're doing sth else, sth stupid
you type like a moron, therefore I will do the opposite.
>externally rotate shoulder
>Define external rotation
i just diagnosed u with mormonism - stay safe, aks sb to tie ur shoes before u go outside
>externally rotate shoulder
This doesn't make sense to anyone but you Black person. Do you mean rotate your forearm further away from your torso?
Elbow pain almost always descends from wrist injuries. If you want to fix the pain in your elbow, fix your wrists.
>Elbow pain almost always descends from wrist injuries
no, it's the wonky earlobe
elbow pain is exactly what u'll get trying to curl urself into big biceps for exactly the reasons enumerated here:
otherwise sb, somewhere would have had big gargantuan biceps without aid of roids, say if one was diligent for decades on end
no, bicep is unworkable with conventional means
there is also torso or humerus angle - i haven't made conclusions on that yet but it is for certain in external shoulder rotation
It's a forearm thing and lifting without warming them up.
>2 weeks rest to take away inflammation, take low dose ibuprofen and high dose vit. C and d.
>Buy a flexbar and do the twisting exercises with it
>take a thick towel or two towels overlapped so your hand grip is more open as opposed to close and twist/ring it in both directions and do kneading exercises into it as well as if you were kneading dough. 3 times a day and especially before you workout.
I had this for 1 and a half years so I know what I'm talking about, physio and shock therapy didn't work but this does. numbness and loss of sensation included. It's getting better now. You're welcome.
Oh, rice bucket forearm exercises probably also work but haven't tried. Just do the towel ringing or anything that gives you a good forearm pump. Don't do forearm curls, and stay away from aggravating exercises like pull ups and curls until the pain is reduced or you'll make it worse.
Ty
Forearm curls are making my forearms joocy and grip much stronger, should I just do them before so my forearms are warmed up for curls?
What are you doing for your triceps, shoulders and wrists?
Triceps are moron strength, can't be those. Weighted dips +115x5, tricep pulls with rope.
Shoulder OHP, shrugs, and hang cleans. Also very strong.
Forearms would be where I'm lacking. I just do forearn curls and hanging off the pullup bar one handed or gripping a rope.
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Also have a similar issue, like a burning pain in my outer elbows...
Start doing wrist rotations and reverse wrist curls, light weights, usually "tennis elbow" just means weak forearm and brachialis.