Bicep Tendonitis and training split opinions

[ThatSickRip]

Got a gnarly case of bicep tendonitis in my left should that started on 4.9. Been going to my chiro and massage therapy as well. Started high dose BPC/TB protocol (had a post on here about it).
Beginning of last week was starting to feel great, Id say 85% or so. Then did shoulders on Thursday and seemed to reaggravate/flare it up.
This was my standard split due to work and life:
M: Back, light bis
T: Chest, light tris
W: Off
Th: Shoulders, traps
Fri: Bis/tris
Sat or Sun: Legs pending family plans for the weekend

I was thinking that maybe if I did chest & shoulders on the same day, it wold be less work load and give it more time to recover. Neutral grips on most exercises have been pain free, so I try to adhere to that as much as possible currently so I can get this done with.

Thoughts? Anyone tried this before to deal with the tendonitis?

 

[traininsane11]

I don’t think the split makes any difference the key is not doing ANYTHING to re aggravate the issue and that will be person dependent

 

[Dens228]

The last and only time I suffered that was from heavy powerlift style squatting.

 

[TrippplePPP]

I had this a couple years ago and still have to be careful with my left shoulder with palms facing down pressing. What helped a lot for me was using kinesio tape after chest/shoulder workout and having it on for a few days, negative bicep curls and avoiding aggravating factors like the pressing. Also did PT for scapular stabilization.

My thoughts with your workout routine is you work back-bi which uses biceps followed next day by pressing which could aggravate and then hit biceps a second time. That to me could be too much for trying to calm down a tendonitis in that area. I have been natty for year and do not use peptides though. I personally do legs, push, pull for 3 total days of lifting. If you feel you are not getting better than I would temporarily modified your workload while the area calms down.

 

[AllOkJumpmaster]

You can try blood flow restriction training. It does two things. Forces a shit load of blood into the limb, which combined with light load training in of itself can help with the tendonitis. The other thing is, under BFR conditions you can get the same stimulus as regular training with significantly lighter loads, and less volume, so the reduced loads and reps take some of the burden off of the tendon.

Based on the split you are using, I would cut off the direct bicep work on the back day, and use BFR for Bis and Tris on arm day. You tie off the limb once hit both muscle groups, call it a day. If you can mitigate potential aggravating grips / exercises on all other days you can work through it. Bicep tendonitis is a son of a bitch, but it is much more effective to work through it, than to just rest it. If you just rest it, it does not really heal.

Last thing totally unrelated to training, topical DMSO gel is extremely effective for aiding in the healing of less serious soft tissue injuries, if you are already hitting the wolverine peptide stack, it might be worth checking into. Just make sure you sterilize the area of your arm with rubbing alcohol, or peroxide before applying, and avoiding contact with anything before it dries.

 

[ThatSickRip]

I had this a couple years ago and still have to be careful with my left shoulder with palms facing down pressing. What helped a lot for me was using kinesio tape after chest/shoulder workout and having it on for a few days, negative bicep curls and avoiding aggravating factors like the pressing. Also did PT for scapular stabilization.

My thoughts with your workout routine is you work back-bi which uses biceps followed next day by pressing which could aggravate and then hit biceps a second time. That to me could be too much for trying to calm down a tendonitis in that area. I have been natty for year and do not use peptides though. I personally do legs, push, pull for 3 total days of lifting. If you feel you are not getting better than I would temporarily modified your workload while the area calms down.

Got it. I had the KT in my cart on Amazon, so Ill pull the trigger on that.

Weirdly enough, bicep training doesnt bother it at the time, its always chest/shoulders that its noticeable. I do understand though that even though even if I dont "feel" it while training bis, there could still be some aggravation going on.

 

[ThatSickRip]

You can try blood flow restriction training. It does two things. Forces a shit load of blood into the limb, which combined with light load training in of itself can help with the tendonitis. The other thing is, under BFR conditions you can get the same stimulus as regular training with significantly lighter loads, and less volume, so the reduced loads and reps take some of the burden off of the tendon.

Based on the split you are using, I would cut off the direct bicep work on the back day, and use BFR for Bis and Tris on arm day. You tie off the limb once hit both muscle groups, call it a day. If you can mitigate potential aggravating grips / exercises on all other days you can work through it. Bicep tendonitis is a son of a bitch, but it is much more effective to work through it, than to just rest it. If you just rest it, it does not really heal.

Last thing totally unrelated to training, topical DMSO gel is extremely effective for aiding in the healing of less serious soft tissue injuries, if you are already hitting the wolverine peptide stack, it might be worth checking into. Just make sure you sterilize the area of your arm with rubbing alcohol, or peroxide before applying, and avoiding contact with anything before it dries.

Great info, thanks! Ill research BFR and give it a try.

My chiro told me the same thing about rest, even though it sounds counter intuitive to what we would naturally think. He said to keep it under load, just not anything that causes pain, etc.

Ill look into the DMSO. I currently use Kwan Loong oil pre workout and do some cross fiber massage with it. Its has seemed to help with relief as well before training

 

[LATS]

Chest shoulders on some day.. give a day off after before you hit back or bicep work.. I have suffered this for over a decade.. and what always brings it on is repeat trauma of shoulder involvement 2 days in a row.. once its in place its a bitch to get rid of..

 

[ThatSickRip]

Chest shoulders on some day.. give a day off after before you hit back or bicep work.. I have suffered this for over a decade.. and what always brings it on is repeat trauma of shoulder involvement 2 days in a row.. once its in place its a bitch to get rid of..

So something like this based on my original split:

M: back
T: off/cardio
W: chest/sholders
Th: off/cardio
Fri: bis/tris
Weekend: legs

That places a day off between all upper body work days

 

[ThatSickRip]

You can try blood flow restriction training. It does two things. Forces a shit load of blood into the limb, which combined with light load training in of itself can help with the tendonitis. The other thing is, under BFR conditions you can get the same stimulus as regular training with significantly lighter loads, and less volume, so the reduced loads and reps take some of the burden off of the tendon.

Based on the split you are using, I would cut off the direct bicep work on the back day, and use BFR for Bis and Tris on arm day. You tie off the limb once hit both muscle groups, call it a day. If you can mitigate potential aggravating grips / exercises on all other days you can work through it. Bicep tendonitis is a son of a bitch, but it is much more effective to work through it, than to just rest it. If you just rest it, it does not really heal.

Last thing totally unrelated to training, topical DMSO gel is extremely effective for aiding in the healing of less serious soft tissue injuries, if you are already hitting the wolverine peptide stack, it might be worth checking into. Just make sure you sterilize the area of your arm with rubbing alcohol, or peroxide before applying, and avoiding contact with anything before it dries.

@AllOkJumpmaster circling back on this, since Im new to BFR. Should I just tie off the affected arm, or both to keep them aligned with progress and development?

​

 

[AllOkJumpmaster]

@AllOkJumpmaster circling back on this, since Im new to BFR. Should I just tie off the affected arm, or both to keep them aligned with progress and development?

​

If I were doing it, I would always do both limbs at the same time just because it sort of keeps the session the same. But I don't see any extreme issues with just doing the affected arm.

In one trial they had the guys do 9 weeks or so with one arm tied off at 50% occlusion and use 30% 1rm, the other arm no tie off and 75%1RM for arms training. At the end of the trial, they essentially had the same growth and strength improvement in both arms. So you can do it that way, and you can do it for an extended period of time.

The generally agreed upon load is about 30% of 1RM at 50-70% occlusion. Some clinical trials showed you can get away with training about as low as 20% 1rm. But you can play around with what feels best.

We use it in our HPP for guys on the back half of recovery from ACL's or ankle or knee injuries with success, but I have never used it personally for my own injury.

 

[LATS]

So something like this based on my original split:

M: back
T: off/cardio
W: chest/sholders
Th: off/cardio
Fri: bis/tris
Weekend: legs

That places a day off between all upper body work days

Exactly.. im sure you may have a impingement but the constant strain on the tendon isnt helping any.. also no excessive stretch in the pec movements.. so taking a eod approach is just like what I do and gives some rest to the area between sessions.. your rotation is exactly like mine

 

[ThatSickRip]

If I were doing it, I would always do both limbs at the same time just because it sort of keeps the session the same. But I don't see any extreme issues with just doing the affected arm.

In one trial they had the guys do 9 weeks or so with one arm tied off at 50% occlusion and use 30% 1rm, the other arm no tie off and 75%1RM for arms training. At the end of the trial, they essentially had the same growth and strength improvement in both arms. So you can do it that way, and you can do it for an extended period of time.

The generally agreed upon load is about 30% of 1RM at 50-70% occlusion. Some clinical trials showed you can get away with training about as low as 20% 1rm. But you can play around with what feels best.

We use it in our HPP for guys on the back half of recovery from ACL's or ankle or knee injuries with success, but I have never used it personally for my own injury.

Got it!

Thank you very much for all the info and explanations, greatly appreciated

 

[TrippplePPP]

Got it. I had the KT in my cart on Amazon, so Ill pull the trigger on that.

Weirdly enough, bicep training doesnt bother it at the time, its always chest/shoulders that its noticeable. I do understand though that even though even if I dont "feel" it while training bis, there could still be some aggravation going on.

Yeah man, the KT tape doesn't hurt. I watched a couple videos on it and then did it. You basically anchor above and below the effected tendon or the full length of muscle and both insertion and origin. Then a little bit to internally rotate the humerus. It feels like someone is spotting you like a couple of fingers beneath a bench press type feel 24/7 and allows the area to basically rest more than normal. I was surprised how much I liked it and it helped. I would do it after my chest workout and like you the bicep curls were not painful but pressing was. And yeah, understanding what might aggravate even if movement doesn't hurt at the time but still effects the area. Good luck and let us know how you do over time. It took a few months to fully get over the hump of the hill and I am more smart not to avoid it coming back.

 

[ThatSickRip]

Exactly.. im sure you may have a impingement but the constant strain on the tendon isnt helping any.. also no excessive stretch in the pec movements.. so taking a eod approach is just like what I do and gives some rest to the area between sessions.. your rotation is exactly like mine

Great. Yea, no DB flyes or BB presses for pecs currently, only neutral grip DBs and machine work. And ironically, doing the pec deck with my arms straight and rigid seems to be unbothered, but I got for light weight and reps. Havent pushed it trying to go heavier

 

[ThatSickRip]

Yeah man, the KT tape doesn't hurt. I watched a couple videos on it and then did it. You basically anchor above and below the effected tendon or the full length of muscle and both insertion and origin. Then a little bit to internally rotate the humerus. It feels like someone is spotting you like a couple of fingers beneath a bench press type feel 24/7 and allows the area to basically rest more than normal. I was surprised how much I liked it and it helped. I would do it after my chest workout and like you the bicep curls were not painful but pressing was. And yeah, understanding what might aggravate even if movement doesn't hurt at the time but still effects the area. Good luck and let us know how you do over time. It took a few months to fully get over the hump of the hill and I am more smart not to avoid it coming back.

Awesome, Ill give that a shot. Appreciate it!

 

[Killer.7]

lol same boat bro. insanely bad case of bicep tendonitis into my delt , right side. cant fix it.

 

[Killer.7]

did peptides work for you?

 

[Ivan Ooze]

Got a gnarly case of bicep tendonitis in my left should that started on 4.9. Been going to my chiro and massage therapy as well. Started high dose BPC/TB protocol (had a post on here about it).
Beginning of last week was starting to feel great, Id say 85% or so. Then did shoulders on Thursday and seemed to reaggravate/flare it up.
This was my standard split due to work and life:
M: Back, light bis
T: Chest, light tris
W: Off
Th: Shoulders, traps
Fri: Bis/tris
Sat or Sun: Legs pending family plans for the weekend

I was thinking that maybe if I did chest & shoulders on the same day, it wold be less work load and give it more time to recover. Neutral grips on most exercises have been pain free, so I try to adhere to that as much as possible currently so I can get this done with.

Thoughts? Anyone tried this before to deal with the tendonitis?

have you/are you pinning the bpc/tb im in that shoulder? If not get some 1/2-5/8in slin pins and get that peptide in front and mid delt around where your tendon meets the shoulder joint. I’ve read contrary testimony on it helping or not but after a labrum surgery and pt I aggravated mine again real bad just sleeping on it wrong and I’ve seen noticeable improvement at 1.5mg of both 2x/day going im

 

[ThatSickRip]

did peptides work for you?

They seemed to be as I was having noticeable improvements until I re-aggravated it again on 5.28 (started peptides on 5.4)