Forearms overtrained

[RagingBull666]

I have a meet, Senior Nationals, at the end of May. I'm benching but have over trained my forearms severely. I can't hold weight without it hurting right now. I tried to go up last night but when I got to 655 lbs. it was killing me. I did the rep but it was very painful. I stopped after that.

Any thoughts or something that can speed up recovery? I already know that ice and rest are best. I don't have time for rest but do have plenty of ice. SS, RB

[IliekFude]

Maybe massage. Whats yr weekly routine lookin like?
Id kill anything not absolutely necessary that hits yr forearms if you can manage to, at least until you get a chance to let them catch up with healing.
Whats yr job? Any kinda labor? Might be shit outta luck if yr swingin a hammer or something like that.

[RagingBull666]

I swing my fat fingers on a key board all day. The only stress on my wrist from daily life is riding the Harley to and fro. It's all I have for transport.

With the help of Becca Swanson we think we've identified the culprit. I've been doing extremely heavy front dbell raises for my deltoids and that has put to much stress on my wrists and forearms. All of that stops and I just focus on bench now. Thanks. SS, RB

[IliekFude]

ya front raises def hit my forearms and elbows especially if their beat up.
gluk man.

[A L]

I would suggest you quit jerking off. It can be really hard on your forearms.

[RagingBull666]

I'll make sure to let my wife and my girlfriend know about that!! I have noticed they are getting Popeye forearms lately!! LOL!! SS, RB

[GFH]

Have you looked into the possibility of stress fracture? I know a lot of people that do lots of shirted benching that develop forearm problems. Shoot a PM to C.Popovich on BAG and ask for his opinion. It happened to him on a 700 attempt, I believe. It took well over a year out of the shirt for the problem to go away.

Forearm breaks have happened time and time again with heavy shirted attempts (especially with people getting 200-300+ lbs out of their shirt) They just don't have the muscle to back up such huge numbers over their raw (not saying this is the case with you, JR) and something is bound to happen. Mike Brown from Westside jumps to mind right off the bat, he compounded his forearm a few years back with a huge shirted attempt.

[RagingBull666]

That thought had NOT crossed my mind and I would rather it not have!! LOL!! I'll hit him up. I've seen two guys break their forearms in meets and would really not like that!! SS, RB

[GTLifter]

(not saying this is the case with you, JR)

We all know that JR is a huge gear whore with no real strength! :thefinger:

Are you wearing 36" wrist wraps and casting over the heal of the hand? I know if I don't it hurts like hell to hold heavy weights. Also, massage work and high rep hammer curls with light weight has helped me with forearm pain in the past.

[thecomeback]

I'll make sure to let my wife and my girlfriend know about that!! I have noticed they are getting Popeye forearms lately!! LOL!! SS, RB

:roflmao:

[RagingBull666]

GT, that's cold man just plain cold!! You must think I'm a newbie in this world!! LOL!!

Yes I use 36" wraps. Yes I wrap as far up my hand as I can without touching the bar. Yes I cast the wrap. I'm going to start massage tonight and can do some high rep hammer work.

What would be considered light weight?? I'm assuming 20's is high rep enough?? SS, RB

[GTLifter]

No I don't think you're a newbie. I've read your antics over on the BAG forum for over a year now. :rofl:

Also, when do you put the wraps on? I know CPop puts them on starting at 225 but I know guys in my gym don't put them on until 400-ish and most of them are always bitching about their forearms hurting. The wraps you are using also makes a difference, my last shirted session 455 hurt like shit but 545-585 felt fine. The reason is I forgot to grab my good set of wraps out of my bag. For anything over 365 I usually use a pair of 36" Strangulators from APT. For my lighter sets I'll use a 24" set of whatever is in my bag at the time.

I generally do sets of 15-25 on hammer curls.

[solidspine]

I assume you are NOT training forearms specifically, because that is the first thing I would do, and it is all you can do.


I train my forearms once a week, but slack off when the pump is nuts-o

[RagingBull666]

Antics?? LOL!! That's a nice way to put it!!

GT, I wrap at 315 but am going to start at 225. I use only the best wraps out there............... APT dude!! I also only use 36" wraps. I have fairly thick wrists so a 24" wrap is useless. I use the Strangulators but am going to transition to the Convicts. I only know one way to wrap and that is tight.

Went to the doc today and it's some long word that means tendonitis. Going to ice, rest and light hammers. If in one week it's not better going to see about getting cortisone shots. I'm benching at Seniors and need it to be better by then. SS, RB

[GTLifter]

Yes, I try to be somewhat tactful on the AF board since there is no flame board to be sent to. :rofl:

I prefer the Strangulators over the Convicts but they are both good wraps.

Have you tried mixinf ibuprofen cream with DMSO and massaging the affected areas?

[RagingBull666]

I have not tried that mixture but it sounds good!!

I also prefer the Strangulators as the Convicts are more extreme than anything out there but I thought I would give them a roll and see what happens. SS, RB