Ive been going to the gym and working out for 11 weeks now, and since I started I have gained vast amounts of strength from Day 1, but just lately ive been getting a slight pain in my right forearm after and occassionaly during workouts.
Im not sure if its a muscle or something else. It's barable and doesn't distract me too much from my goals in the gym but im worried as I continue to increase the weight on my workouts, it may get worse?
Anybody have any idea what it could be and what I could do to help rest and repair?
I would receive a similar pain from bending my wrists back too much on bench press. I made sure to lock my wrists when going down rather than rotating them, and the pain went away after a week.
Make sure and do 3-5 warm-up sets. I was getting random pains like this and after I started doing warm-up sets like this I was fine from then on. Here is an example for your bench at 80% of your max:
Bar* x 5reps x 2sets
65lbs x 5reps x 1set
85lbs x 3reps x 1set
105lbs x 2reps x 1set
140lbs x 8reps x 3sets
--> 176lbs x failure x 1 set <--
(* = Olympic Bar, which is 45lbs or standard and weights added to make 45lbs.)
Well the only warm-ups I perform is 1,000m on the rowing machine before every workout, and if im working my legs/quads then I have a 5 minute stint on the bike.
Is in-adaquate warmups the reason for my irrating and meaningless pains?
You should be warming up with light weight on whatever exercise you're going to do. Don't just go right for your heavy sets. If I'm on the bench, my warmup takes about 15 minutes and includes various stretches, a few dumbell movements, some very light overhead pressing, light band presses and pulls, and then at least 2 bench sets of 10-15 with the bar. I then work up and do about 5-7 increasing sets before I get to my heaviest work.
Originally Posted by Chris Dickinson
I had a similar problem, got me a pair of APT wrist wrap and now there's no more pain.
Originally Posted by Szust
In my opinion......
Wraps are a bad idea, especially if they are compressing or stabilizing wraps. They re_tard (the previous word was marked explicit, in this context earlier.....??) the strengthening of your forearms and wrists. So, in the long run it will hurt you more than help by making your wrists weaker. The best thing to do is warm-up sets for the exercise you are about to perform on top of the aerobic ones you already listed. This way you are guaranteed to warm-up the tendons and muscle fibers of the area that is about to be worked preventing most pains like this and strains & sprains.
I do these warm-ups with no aerobics before hand, just stretches, and I haven't had an injury or any pains anytime during my work out, besides DOMS, since.
(Correction: The wraps he described are very good if you are a competing power lifter or are performing at a power lifting level, but for the everyday workout routine it is a bad idea to always use them, for the reasons above.)
Thanks for the comments guys, I will be adjusting my warm-up regime accordingly. ;)