Anyone with chronic elbow pain should really give this a view. I finally really looked into what's causing my issues and I'm convinced this is what I have as most of this article applies to my situation. Iced my elbow for the first time for about thirty minutes earlier and it did work pretty well by subsidizing the pain a fair bit.
I thought I'd post it up here for anyone who is encountering the same problems as I am. I really need to get my joints healthy if I'm going to continue to progress.
Originally Posted by Rock Bottom
Would like to hear from people who are focusing on massing up/gaining huge (say going for 200), feel free to talk about your workout sessions and food intake.
I'm currently 169 @ 8% body fat right now and I will be starting my bulk next week. It wont be anything extravagant but I plan on getting up to 195. At this point, it's a lot easier for me to cut weight and become vascular/lean than it is for me to add mass so I'm going all out on this bulk - sacrificing vascularity for more muscle mass in a mixture with fat.
I wont be restricting or counting calories. I plan on eating 1000-1500 calories over maintenance which is about 2700 calories a day for me (roughly). They say 500 calories over maintenance is ideal to minimize fat gains but I don't care to go that route.
As far as workouts go, my rep range will be sticking at 8 reps per set for the most part. Perfect rep range for mass & strength gains for myself.
Here's an example of an exercise:
DB Bench Press
50 lbs, 8 reps
60 lbs, 8 reps
70 lbs, 8 reps
80 lbs, 8 reps
90 lbs, 8 reps
100 lbs, 5 reps
In this example above, you add weight each set and try to stick at the same rep range. If you reach failure and struggle getting 8 reps but manage to do so, call it quits. If you reach below your target rep range, move on to the next exercise.
It's a low volume, heavy weight approach geared towards strength and overall mass. I believe a bigger muscle is a stronger muscle so that's how I approach training. Heavy weight gives you thick, dense muscle but wont give you a full, round look. My main goal in training is to become thicker and bigger overall.