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More Bodybuilding Training Tips From Mick Hart

Hi Mick,

I\’ve been having mild problems with my elbows for a while now. After a bit of online investigation all the symptoms point to Tennis or Rather Golfers elbow in my case as the elbows are effected on the inside of the arm. The pain extends to the muscle in the forearm and has recently caused me to have difficulty lifting anything heavy. I have ordered a couple of elbow supports to try and help but my main question is have any of you trained with this problem and how did you get round it? Apparently it can take up to year to come right but meanwhile I still want to train my arms etc.

Cheers Mick, Davy.

Hi Davy,

Sadly yes I have had this problem for years as have many of us and it is a pain in the er elbow to say the least. Truth be told the only way to heal this problem fully is to rest it for as long as possible. Now that is the answer that we don\’t want to hear admitted but in truth it is THE only real way for it to heal fully.

However, you and I know that you will not fully rest it so there has to be alternatives that you can do to at least ease the problem and there are.

Of course elbow pads will help, they do me a great deal and hot and cold heat treatment is also a bonus because it helps to increase the blood flow through that area and fresh blood will clean the damaged tissue resulting in a cleaner heal. All these things will help with time AND lower intensity in your training too.

Dropping the heavy weights for a time and using lighter, faster movements will greatly increase the blood flow a major factor in the recovery process – this must be noted.

From a more personal point I found that training lighter and more carefully through the problem did eventually ease enough to assist the healing at a faster rate – mainly because I am a stubborn bastard at the end of the day

Train hard and be strong, Mick.

Hi Mick,

Can you explain to me what advantages \”Split\” systems have…

Cheers, Dean.

Hi Dean,

The \”Split\” systems can vary so much but in this case and for the record the split would be as follows:

You would train on Monday, Tuesday and Wednesday then the particular rest day in this case and for this part of the week would be the Thursday of course. Now after this rest day on this week you would then start the circuit again on the Friday and include the Saturday and Sunday off – the next rest day would fall on the Monday etc.

The example for two weeks etc would be:

Train Monday, Tuesday and Wednesday, REST THURSDAY followed by: Train Friday, Saturday and Sunday REST MONDAY followed by: Train Tuesday, Wednesday and Thursday REST FRIDAY followed by: Train Saturday, Sunday and Monday REST TUESDAY

This particular system suits me down to the ground when I use it because it also brings some variety into my training week fueled by the variety that the different days can give plus the energy levels will ebb different most occasions. This variety can help boost a workout in my opinion as it prevents them from becoming to stale through boredom – \”same day – different shit\” type of thing.

Another point about this type of split is that it allows me to change the training system from a dual part to a single body-part a day system if I want – for the larger groups that is anyway. I can add such body-parts as leg biceps and calves into as I see fit. I like this type of system a lot. zero to British Championship qualifier in less than 1 year.

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