hey -

that pain can actually be caused by a remote location...such as the base of the finger, the hand, or the wrist.

My first advice would be to see a good chiropractor in your area and have him take care of it.

as for the other treatments, 15 on 30 off icing 5x a day, resting the hand all together (no lifting for a week), wearing a finger splint to prevent additional damage, and anti inflammatory medicine if all else fails.

now this is a great question.

you need to do the following:


1 set warmup of 10-15 reps to stretch out the muscles and get ready for the big lift
4 sets of 1-2 rep maximums with a spotter helping you force out the rep if you fail

then, immediately afterwards

2 sets of total overloads - this means approx 30-50% more than you can lift for 1 rep, with 2 spotters helping achieve a negative rep by assisting you only as much as you need.


do this for all exercises you are practicing for.

Do this rep scheme for 2 weeks - then for the 1 week afterwards you will do endurance muscular training

1 set warmup of 10-15 reps to stretch out
4 sets of breakdowns starting high in weight (4 rep max or so) and working down in weight with no breaks in order to exhaust the muscles

then afterwards

2 sets of super slow sets of low/mid weight where you take literally 10 seconds up and 10 seconds down and force the pump as much as possible.


Then after this week, go back to your 2x weeks of pure strength and keep alternating. This will shock your muscles and force strength gains at the maximum pace.

don't forget to get 8-10 hrs of sleep a night, plenty of food and water.

Thanks so much. Marking this so i can use it! For the warm up, people always say your warming up with too much or too little. What is a good warmup? like 40-50% of your max? Or less than that?
Then you want 1-2 reps of failure. So i should do my 1rm and get little help from spotter, or should i do a little under so i can get the 2 reps

people tell me i fist pump way too much

anything i can do?

place your chin in the path of fist pump
behavior should subside shortly

for the warmup, stick to roughly 30-35%

as for the 1RM, stick to 1RM and force the 2nd rep out...1st rep should be unassisted...2nd can be assisted

legendary reply.

+1000 credit for this one.

1 more question T.T
Bench
Deadlift
Squat
What things go best with those days. Like triceps, biceps, shoulders, etc. Our coach just has us do what ever. But when we do our lifts we are suppose to focus all our energy on our main lifts. So the side lifts are 1 set 8-10 reps. Is this correct or should you do 3 sets? Thanks for all the help man i really appreciate it.

for pure power lifting, stick ONLY with like movements....

so for bench, also do incline and decline

for deadlift, also do bent over rows, shrugs, and rack pulls

for squats, do lunges, hack squats, and calf raises

as for a rep scheme...it doesnt really matter...you just need to do a few working sets of about 75% of your max weight for as many reps as you can

Hey SKC -

What would be the "optimum" weight for a person that is 6'3''?

Meaning what range should I go for. 155 right now. Looking into the 180 range.

You answered this for me before, I forget where it was posted though.

How long would it take to gain 25 pounds of muscle/fat with a good workout routine?

Not a dirty bulk but mostly leaning towards a clean bulk.