I Need Bigger Triceps- (TRY THESE)
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I have recently gotten into weightlifting and I am unsure about its effects on shoulder health. I have two questions about the Snatch particularly:
In the Second Pull in the Snatch, you abduct and internally rotate in your shoulder at the same time. Correct me if I'm wrong but that makes your Humeral tubercle pinch into your subacromial space and damage tissue over time. It is like in the Upright Row or in Lateral Dumbbel Raises if you internally rotate in them. In my world, that would be causing serious damage over time, but I have seen weightlifters stick around in long careers, so is it actually damaging or am I getting something wrong?
Regardless of that first point of mine, I worry about the overhead position: When you abduct your humerus that far/high, you usually keep a thirty degree angle between your ellbow and your side (or the line that is like your arm if you point it straight to the side) to avoid your supraspinatus tendon to grind on your acromion. This is done because this angle provides more subacromial space than a zero degree angle or when your ellbows point to the side. You commonly do this in the shoulder press and lat-pulldown/pull-up to keep healthy shoulders and that is why behind the neck presses or pulls are usually avoided. In the overhead position in the snatch, you have a position like this so is your supraspinatus tendon getting jammed between acromion and humerus? Or do you have enough subacromial space due to your very wide grip (so the angle between humerus and acromian doesn't get as small as in the behind the neck press due to smaller abduction. These are the two shoulder health concerns I have in the snatch and I would be very thankful if you can explain these to me.
Thanks for your work and greetings from Germany,
Paul
Date: 2022-04-22
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Comments and reviews: 9
blue
I just have a few questions i would like to ask:
I am 16 years old, 72 kg and 5 9-
I started lifting about 2 months ago and ive seen some progress but i was on holidays recently for 3 1/2 weeks and im only starting again.
So this is my plan and i was just looking for any advise diet & exercise:
Monday, Wednesday, Friday: Abs/20 minute HIIT
Tuesday: Biceps/Back/ 20 minutes jog
Thursday: Chest/Triceps/ 20 minute jog
Saturday: Legs/ 20 minute jog
Sunday: Dpending on mood 20 minute jog or HIIT.
My diet is like this:
Everyday Breakfast: 50g Porridge oats with 100ml oat milk and 50g blueberries.
Everyday lunch(after exercise) 50-60g brown basmati rice with 100g hass avocado, 50g of iceburg lettuce and 80-100g of panfried chicken breast.
Dinner: Normaly chicken, white fish or beef with greens like broccoli, spinnach or mangetout.
And snacks usually include:
Snack 1: Lettuce and greek style hummus
Snack 2: Unsalted, Gluten Free, GMO free, air popped popcorn
I am just looking for some advise as to if i am over/undertraining and maybe when i can expect to see some abs. Thanks
reply
I just have a few questions i would like to ask:
I am 16 years old, 72 kg and 5 9-
I started lifting about 2 months ago and ive seen some progress but i was on holidays recently for 3 1/2 weeks and im only starting again.
So this is my plan and i was just looking for any advise diet & exercise:
Monday, Wednesday, Friday: Abs/20 minute HIIT
Tuesday: Biceps/Back/ 20 minutes jog
Thursday: Chest/Triceps/ 20 minute jog
Saturday: Legs/ 20 minute jog
Sunday: Dpending on mood 20 minute jog or HIIT.
My diet is like this:
Everyday Breakfast: 50g Porridge oats with 100ml oat milk and 50g blueberries.
Everyday lunch(after exercise) 50-60g brown basmati rice with 100g hass avocado, 50g of iceburg lettuce and 80-100g of panfried chicken breast.
Dinner: Normaly chicken, white fish or beef with greens like broccoli, spinnach or mangetout.
And snacks usually include:
Snack 1: Lettuce and greek style hummus
Snack 2: Unsalted, Gluten Free, GMO free, air popped popcorn
I am just looking for some advise as to if i am over/undertraining and maybe when i can expect to see some abs. Thanks
reply
Daniel
Hi Jeff, long time fan. Wondering if shoulder discomfort (clearly not a tear or significant pain) should be rested or as you usually recommend, to work around it. Personally, the discomfort in my shoulder does not stop me from doing any day to day activities, such as moving my arm in circles, moving stuff; however during a wider than shoulder grip bench press (shoulders retracted and down, it feels like there's something happening in the front delt/pec minor. If I don't use proper form (shoulder not pinched but still down, it doesn't hurt. If I grip the bar narrower (proper form, I feel it less in my chest (and more triceps) but no pain again. It's never been a problem before but started happening a few weeks ago and I've been doing neutral grip dumbbell presses instead. What do you think?
reply
Hi Jeff, long time fan. Wondering if shoulder discomfort (clearly not a tear or significant pain) should be rested or as you usually recommend, to work around it. Personally, the discomfort in my shoulder does not stop me from doing any day to day activities, such as moving my arm in circles, moving stuff; however during a wider than shoulder grip bench press (shoulders retracted and down, it feels like there's something happening in the front delt/pec minor. If I don't use proper form (shoulder not pinched but still down, it doesn't hurt. If I grip the bar narrower (proper form, I feel it less in my chest (and more triceps) but no pain again. It's never been a problem before but started happening a few weeks ago and I've been doing neutral grip dumbbell presses instead. What do you think?
reply
Do'be
I don't have a barbell for the barbell liftaway. I'm going to try using 2 dumbells at the same time, like dual kickbacks. It might actually be better for the triceps than Jeff's version, because it doesn't look like he's activating his triceps much. He keeps his elbows locked, and uses his back muscles to lift the weight. I think that's because he's focused on getting maximum shortening of the long head, but I don't see how bending the elbows hurts the movement (he says 'obviously', but it's not obvious to meeee. I might even try a sort of superset where I alternate between locking my elbow and using my back muscles to lift the weight, like Jeff is showing, and then unlocking my elbows and doing the kickbacks.
reply
I don't have a barbell for the barbell liftaway. I'm going to try using 2 dumbells at the same time, like dual kickbacks. It might actually be better for the triceps than Jeff's version, because it doesn't look like he's activating his triceps much. He keeps his elbows locked, and uses his back muscles to lift the weight. I think that's because he's focused on getting maximum shortening of the long head, but I don't see how bending the elbows hurts the movement (he says 'obviously', but it's not obvious to meeee. I might even try a sort of superset where I alternate between locking my elbow and using my back muscles to lift the weight, like Jeff is showing, and then unlocking my elbows and doing the kickbacks.
reply
King
I need some advice. Im 20 yo, learned my dealift form from Jeff himself, and follow the form religiously. I was doing a very light workout since i had a job interview the next day, planning on 185lb 5x5 deadlift. Something ive done many times before with no incident. For some reason on my 2nd lift, i felt a popping in my lower back, almost like when you crack your back and feel the vertebrae seperate/pull apart from one another, and it put me out if commission for 3 days. Any thoughts on what could have caused this?
reply
I need some advice. Im 20 yo, learned my dealift form from Jeff himself, and follow the form religiously. I was doing a very light workout since i had a job interview the next day, planning on 185lb 5x5 deadlift. Something ive done many times before with no incident. For some reason on my 2nd lift, i felt a popping in my lower back, almost like when you crack your back and feel the vertebrae seperate/pull apart from one another, and it put me out if commission for 3 days. Any thoughts on what could have caused this?
reply
bearshark
Bro. The army is starting to field test the new(ish) army combat readiness test. Think about doing a series on exercises to help troops get ready. Specifically for the leg tuck, dead Lift, power throw and release push up. The days of elbow bends are gone! A year from now there's going to be a lot of sad attacks from troops who can't pass this (if administered properly)
reply
Bro. The army is starting to field test the new(ish) army combat readiness test. Think about doing a series on exercises to help troops get ready. Specifically for the leg tuck, dead Lift, power throw and release push up. The days of elbow bends are gone! A year from now there's going to be a lot of sad attacks from troops who can't pass this (if administered properly)
reply
sport
Hi, a question that apply to alot of sportpersons. I play fotboll (soccer) and have 2 trainings a week (60-90 min each) and a game where I play 2/3.
Is it wrong to skip leg day at the gym. I feel like it get enough but would I be better to sacrifice the effect of one of the trainings to have leg day the day before that or is the fotboll good enough?
reply
Hi, a question that apply to alot of sportpersons. I play fotboll (soccer) and have 2 trainings a week (60-90 min each) and a game where I play 2/3.
Is it wrong to skip leg day at the gym. I feel like it get enough but would I be better to sacrifice the effect of one of the trainings to have leg day the day before that or is the fotboll good enough?
reply
Jesus
I have a little question
My pecs don-t seem to be growing. I don-t understand why. I-ve gotten stronger and been able to steadily increase my max weight on both bench press and dumbbells presses/ along with cables/dips/and pushups. Am I just being impatient and give it a little more time before I see results or do I need to do something different?
reply
I have a little question
My pecs don-t seem to be growing. I don-t understand why. I-ve gotten stronger and been able to steadily increase my max weight on both bench press and dumbbells presses/ along with cables/dips/and pushups. Am I just being impatient and give it a little more time before I see results or do I need to do something different?
reply
steezy
I have a question if anybody at all mind answering. I-m a beginner and I do 10 sets of 10 reps (making it a hundred in total) with 15 lb weights or sometime 10 lb weights. is that too much or too little? and how many days out of a week should I rest? because I-ve been doing it everyday. please comment back and when should I see results?
reply
I have a question if anybody at all mind answering. I-m a beginner and I do 10 sets of 10 reps (making it a hundred in total) with 15 lb weights or sometime 10 lb weights. is that too much or too little? and how many days out of a week should I rest? because I-ve been doing it everyday. please comment back and when should I see results?
reply
Georgina
JEFF
cant we use two ropes to do rope pushdowns with one in each hand the rope pull out to one side is much longer and able to extend behind the body for peak contraction?
Are you getting what im puttin down?
do u see what im saying?
you know what im saying, you know what im saying?
reply
JEFF
cant we use two ropes to do rope pushdowns with one in each hand the rope pull out to one side is much longer and able to extend behind the body for peak contraction?
Are you getting what im puttin down?
do u see what im saying?
you know what im saying, you know what im saying?
reply
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