General annoying pains

razg

Hi guys,

Over the last 2 months or so, ive got back into training seriously 5-6 days/week again, but im starting to get some bugging aches/pains. My general training is 10-15 sets of 5-6 reps per day.

It's not like a full on injury, but for example having some wierd feelings in my wrist/elbow, and one knee often feels a bit swollen after a leg day. I'm planning to start taking glucosamine sulphate / chondroitin (1000/200mg/day respectively) along with cod liver oil and MSM to try and give maximum joint recovery.

Does anyone else have any good tips?

PS im a veggie.

If anyone's wondering, my lifts are approx:

bench 115
deadlift 140
leg press (do the press lying using the smith machine) - 200 or so

Cheers

Raz

Anonymous

you should find glucosamine will help.

i had the same probs with my knee back in january, felt like i had fluid on it.

just out of interest, being a veggie can you drink milk?

cheers

razg

Yep, milk/eggs/etc not a problem. I forgot to mention, supps im taking are just dymatize elite whey. I will be taking dymatize mega milk also as well as creatine mono soon; i am planning to post my cutting diet/routine for the critique of you guys.

zx9rjas.

You have only been back in trining for 2 months and are doing 5-6 days a week

Also 5-6 reps

This could be the reason. I think that you should lower the weight and increase the reps mate. At least for another month or so. Also cut down the days maybe 3-4. Being a veggie you will need more time to recover due to the lower bio availability of the food you are eating.

Just take it easy for a bit mate.

J

zx9rjas.

Sorry just read your last post, bio availability is obviously not a problem. Just ease up for a bit mate.

If I do that rep range for more than 2 weeks I get pains too. If you must go heavy stick to 8 and occasionally 6 but no lower. Preferably 8-10

J

razg

J, i know u're training for comps etc, do you personally stick to 8-10? maybe it's an ego thing but i find doing 8-10 rather tiresome in terms of what you can lift :P

zx9rjas.

It depends mate, I NEVER go below 6 reps, going below 6 reps is usually o.k. for power training where 3-5 reps are used as the total number of sets is far far lower and thus less (but still significant) stress is placed on joints. Also time between sets is far more tahn training for mass. It is usually betwen 3-5 minutes for power training whereas mass traininig is anywhere between 30 seconds - 2 minutes max. I normally go for 75-90 seconds

When adding mass and say training my chest. I will give it 12 sets and 3-4 different movements. So If I were doing decline bench presses first this is how I'd do it.

WARM UP SET - 20-25 reps (not to failure, and no where near)
WARM UP SET - 15 reps (add weight. not to failure, and no where near)

SET 1 - 12 reps to near failure
SET 2 - 8-10 reps to failure
SET 3 - 6 reps to failure
SET 4 - 6-8 reps (with ligher weight but to failure)

I then proceed to my next pressing movement (no warmups though) and then finish with an isolation movement(sometimes supersetted)

Remember though, dont push too hard and intensely, other wise you will injure yourself mate and that will put you out of training for a while.

Forget the ego and amount of weight you are using, aim to be pushing the amount of weight you are using for 5 reps for 10-12 reps and train hard but not at the expense of your ego or and injury.

When I am eating right and training for size and strength then there is no need for me to go below 6 reps and I usualy aim for 8.

Training for comps is different as your ego goes TOTALLY out of the window as the weight you were using to do 12-15 reps you'd be lucky if you got 6 reps! due to cardio and lack of glycogen storage. But thats a whole different subject.

J

razg

Fair enough, i'll change my routine somewhat and add the joint supps and see how it goes.

thnx guys