Results 1 to 8 of 8

Thread: Forearm pains

  1. #1
    Wannabebig Member
    Join Date
    Jun 2008
    Posts
    29

    Forearm pains

    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?

    Thanks,

    Chris.
    The BIG three
    Bench: 70kg (154lbs) x 1 rep
    Deadlift: 100kg (220lbs) x 1 rep
    Squat: 110kg (242lbs) x 5 reps

    Machine
    Chest Press: 85kg (187lbs) x 10 reps
    Pulldowns: 85kg (187lbs) x 10 reps
    Tricep Press: 105kg (231lbs) x 10 reps
    Leg Press: 195kg (429lbs) x 10 reps

  2. #2
    Work in Progress
    Join Date
    May 2008
    Location
    MIT
    Posts
    430
    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.
    6'1" 250 lbs

    310 Bench
    385 Squat
    460 Deadlift

    1155 Total (raw)

  3. #3
    Wannabebig Member chrissw22's Avatar
    Join Date
    Jul 2008
    Location
    DFW, Texas
    Posts
    31

    A Suggestion

    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:

    Warm-Up Sets
    Bar* x 5reps x 2sets
    65lbs x 5reps x 1set
    85lbs x 3reps x 1set
    105lbs x 2reps x 1set

    Work Sets
    140lbs x 8reps x 3sets
    --> 176lbs x failure x 1 set <--

    (* = Olympic Bar, which is 45lbs or standard and weights added to make 45lbs.)
    Last edited by chrissw22; 08-13-2008 at 06:25 AM. Reason: Spelling/Grammar
    Age: 29
    Height: 5'10"
    Weight: 251 lbs.
    Experience: < 1 year
    Goal(s): Get to the point to train for strongman and eventually compete in a contest.
    (Gains in pure strength and size, could care less about cutting.)
    Role Model: ydrūnas Savickas

  4. #4
    Wannabebig Member
    Join Date
    Jun 2008
    Posts
    29
    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?
    The BIG three
    Bench: 70kg (154lbs) x 1 rep
    Deadlift: 100kg (220lbs) x 1 rep
    Squat: 110kg (242lbs) x 5 reps

    Machine
    Chest Press: 85kg (187lbs) x 10 reps
    Pulldowns: 85kg (187lbs) x 10 reps
    Tricep Press: 105kg (231lbs) x 10 reps
    Leg Press: 195kg (429lbs) x 10 reps

  5. #5
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,169
    Quote Originally Posted by Chris Dickinson View Post
    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.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  6. #6
    Wannabebig Member LocAss24's Avatar
    Join Date
    Apr 2008
    Location
    Plano, TX
    Posts
    34
    Quote Originally Posted by Szust View Post
    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.
    I had a similar problem, got me a pair of APT wrist wrap and now there's no more pain.
    "The key is to drink so often you become immune to hangovers!"
    Mikesbench

  7. #7
    Wannabebig Member chrissw22's Avatar
    Join Date
    Jul 2008
    Location
    DFW, Texas
    Posts
    31

    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.)
    Last edited by chrissw22; 08-14-2008 at 11:06 AM.
    Age: 29
    Height: 5'10"
    Weight: 251 lbs.
    Experience: < 1 year
    Goal(s): Get to the point to train for strongman and eventually compete in a contest.
    (Gains in pure strength and size, could care less about cutting.)
    Role Model: ydrūnas Savickas

  8. #8
    Wannabebig Member
    Join Date
    Jun 2008
    Posts
    29
    Thanks for the comments guys, I will be adjusting my warm-up regime accordingly.
    The BIG three
    Bench: 70kg (154lbs) x 1 rep
    Deadlift: 100kg (220lbs) x 1 rep
    Squat: 110kg (242lbs) x 5 reps

    Machine
    Chest Press: 85kg (187lbs) x 10 reps
    Pulldowns: 85kg (187lbs) x 10 reps
    Tricep Press: 105kg (231lbs) x 10 reps
    Leg Press: 195kg (429lbs) x 10 reps

Similar Threads

  1. Forearm and Wrist Workouts?
    By BHS in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 02-28-2007, 05:53 AM
  2. Forearm pain from deadlifts
    By Mr Joshua in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 03-03-2006, 06:58 PM
  3. Pains on the side of my forearm when i do curls?
    By J_weik in forum Bodybuilding & Weight Training
    Replies: 22
    Last Post: 09-04-2005, 11:11 PM
  4. working out the forearm
    By T_Chapman in forum Bodybuilding & Weight Training
    Replies: 21
    Last Post: 06-16-2004, 10:34 PM
  5. Forearm pains
    By Jenghun in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 03-04-2003, 02:28 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •