Hurt my Elbow!

thatozzieguy · Dec 30, 2005

I was on this website cant remember what it is but i got some dumbell exercises off of this website and i used this exercise called "concentration curls" it explained it like this

Concentration Curls:
1. Sit on edge of bench with feet flat on the floor
2. Holding dumbbell place elbow on inside of thigh, just above knee
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight
4. Slowly lower the weight and repeat for desired number of reps before switching arms

So i did it exactly like this and at the end of it and 2 days later the inside of my elbow is ultra sore..like the tendons or something. Is there something wrong in the way they describe it..i only used the same weight that i used when doing the standing bicep curl.

Chad.

newf · Dec 30, 2005

Its a different movement pattern so its usual to have some DOMS but i would not do many of them unless your a compeitive bodybuilder. Time in the gym can be spent alot better then Concentration Curls.

thatozzieguy · Dec 30, 2005

newf said:
Its a different movement pattern so its usual to have some DOMS but i would not do many of them unless your a compeitive bodybuilder. Time in the gym can be spent alot better then Concentration Curls.

im not going to the gym though...cant afford it...im just spending my time at home doing this.

newf · Dec 30, 2005

Start doing rows and chinups is you want nice arms. When yoou get over 16inch arms hit the curls.

thatozzieguy · Dec 30, 2005

hey dude...thanks for the advice.

newf · Dec 30, 2005

Ozzie, you don't need to stop curling but rows and chinups should made up %70 or more of your bicep volume per week.

Post your routine we can help you out alot more.

thatozzieguy · Dec 30, 2005

Keep in mind i have come up with this routine on my own with no professional help at all...and i only have a set of dumbells and an old weight bench that you can even have any sort of incline on.

Sunday: Dumbell Lunges: 3setsx25 (50lbs)
Half Squats: 3setsx20 (50lbs)
Bicep Curls: 3setsx10 (25lbs)
Overhead Tricep Extension: 3setsx10 (20lbs)

Monday: Dumbell Lunges 3setsx25 (50lbs)
Halfs Squats: 3setsx20 (50lbs)
Single Arm Rows: 3setsx12 (40lbs)
Lateral Raises: 3setsx10 (20lbs)

Tuesday: Rest Day

Wednesday: Same as Sunday but i add in
Seated Shoulder Press 3setsx10 (20lbs)

Thursday: Same as Monday

Friday: Rest Day

Saturday: Front Raises 3setsx10 (20lbs)
half squats 3setsx20 (50lbs)
Lateral Raises: 3setsx10 (20lbs)

Okay now tell me what im doing wrong....i have to be doing something wrong i just know it.

Chad

evolution · Dec 30, 2005

I can tell you now that doing the same workout two days in a row isn't the most productive thing in the world. Do full squats. Spend more time with the OH (overhead) press instead of the tri extensions.

newf · Dec 30, 2005

thatozzieguy said:
Keep in mind i have come up with this routine on my own with no professional help at all...and i only have a set of dumbells and an old weight bench that you can even have any sort of incline on.

Sunday: Dumbell Lunges: 3setsx25 (50lbs)
Half Squats: 3setsx20 (50lbs)
Bicep Curls: 3setsx10 (25lbs)
Overhead Tricep Extension: 3setsx10 (20lbs)

Monday: Dumbell Lunges 3setsx25 (50lbs)
Halfs Squats: 3setsx20 (50lbs)
Single Arm Rows: 3setsx12 (40lbs)
Lateral Raises: 3setsx10 (20lbs)

Tuesday: Rest Day

Wednesday: Same as Sunday but i add in
Seated Shoulder Press 3setsx10 (20lbs)

Thursday: Same as Monday

Friday: Rest Day

Saturday: Front Raises 3setsx10 (20lbs)
half squats 3setsx20 (50lbs)
Lateral Raises: 3setsx10 (20lbs)

Okay now tell me what im doing wrong....i have to be doing something wrong i just know it.

Chad

Don't worry about being wrong dude or you'll never learn anything. I've gotten more then one laugh out of people by asking what seem to them the dumbest question ever asked, I'm like, "i wouldn't of freakin asked if i knew the answer, dumbass."

Well your routine is a mess lol You don't need to train the same bodypart 2days in a row its counter productive in most cases IE your half squats and lunges.

I'm guessing your a newbie. Take a look at this
http://www.mensjournal.com/healthFitness/0601/workout_exercises.html

That's a decent newbie program, increase the weight every week. Give that a go for 4weeks and research while you at it. There's tons of info online about training. t-nation.com is a good site you'll fine all kinds of good programs over there also.