I strayed from my program, and learned a lesson.... - JP Fitness Forums

sharkattack · 03-20-2007, 12:19 PM

I strayed from NROL (and Alwyn’s training principles in general) and now I’m paying the price. I’ve been using the programs in NROL for a while now, and have been enjoying my workouts. However, the last few weeks, I’ve been working out with my brother in law and he’s currently doing the Body for Life program. I tried to get him to join me with the NROL program, but he was excited about the BFL program and I figured anything that got him excited about lifting for the first time is better than nothing.

We’ve been doing the program pretty much as described, which consists of an upper and lower split. However, during the last few upper body days, my elbow has been a little tender while doing curls. At first I brushed it off, but last night, it really bothered me after the workout. It feels like the ‘tennis elbow’ I used to get when I’d work my biceps heavily with curls. While driving back home from my brother in law’s gym, I was immediately reminded of the section in NROL where Lou says “One of the classic questions I get is ‘My elbows hurt when I do curls. How can I make them stop hurting?’ The answer is pretty easy: Stop doing curls!”

I’m also reminded of the line I read once that said something on the order of “If you can squat 1 ½ to 2 times your body weight, deadlift over 2 times your body weight, perform chins and pull-ups with additional weight, and bench press your body weight for reps, your arms will be as big as they need to be, even if you never do a single curl or pushdown. I guess it’s true, but it’s so hard for guys, especially guys, to stop doing curls.

I’ve learned my lesson. Back to NROL I go. Has anyone else strayed from their program, only to realize they were wrong for doing so? What made you stray? Was it a new program that just came out? What program were you on when you left?

Thanks for listening guys,
Scott

Lost Dog · 03-20-2007, 12:25 PM

You're being too hard on yourself. Joining up with someone to help motivate that person is noble.

There's nothing inherantly wrong with the BFL workouts. Although your pain may be curl related, it's most likely a coincidence.

There are tons of great programs that use curls. Maybe NROL doesn't, but I don't think Alwyn thinks curls are bad or dangerous. That pain example was a metaphor, and not specific to curls. They could just as easily have used the shoulder press and shoulder pain.

NROL is probably a better and more updated series of workouts, but you shouldn't be concerned about going a cycle on BFL.

Just take care of the elbow...

gobbla · 03-20-2007, 02:03 PM

I've got the #'s but my arms are no where near as big as they ought to be

The biggest kick to the pants that I've had was not following a program what does what I wanted to do.

Frank.S · 03-20-2007, 04:00 PM

I dont see why squatting and deadlifting would make your arms big enough haha... kind of unrelated, no? I have all those things but my arms are pretty small. Ive noticed some improvements since adding in tricep isolation and even 'gasp' bicep isolation.

Jason B · 03-20-2007, 04:29 PM

I don't really think you need a lot of direct arm work (if any), but plenty of powerlifters out there have big squats, deadlifts, and bench presses, and have small arms. You can build those lifts without arms. But I do believe that pull-ups, dips, rope climbing, close grip bench presses, etc. are way more effective than curls and pressdowns.

sharkattack · 03-21-2007, 07:17 AM

Thanks for the replies guys. I may not have been as clear as what I meant to be regarding the curls. I understand that Alwyn isn’t against curls per se, buy on the whole I think he believes that if you have energy to do several sets of curls, you probably should direct that energy to some of the bigger exercises, like chins, bench presses, squats, deadlifts, etc.

As far as some of you guys saying that you have ‘small’ arms yet have ‘respectable of big numbers’ on your squats, bench press and deadlifts, I think you may be being too hard on yourselves. If you guys are moving some serious weight, I doubt your arms are ‘small.’ I kind of know what you mean about some powerlifters having ‘small’ arms, but they are still pretty decently developed.

It may be a coincidence that I hurt my elbow doing curls under the BFL program, or it may be that I wasn’t using the best of form. Who knows. Whatever the case, I’m going back to concentrating on my NROL programs and working on hitting my goals of bench pressing my bodyweight, squatting 1.5x my bodyweight, deadlifting 1.5-2.0x my bodyweight, and performing at least 20 consecutive pull-ups. If I hit those goals, you can’t tell me that my arms won’t have been developed and worked hard along the way, can you?

Frank.S · 03-21-2007, 10:51 AM

To me ive always thought that if I was doing a pullup, row, deadlift, whatever with really good form, my back should be whats getting tired first and not my arms. Yes youll get work on your arms doing all of this stuff but for *some* people it may not be enough to satisfy their arm development.

I guess my arms are not 'small' but there is certainly people weaker then me at the gym with bigger arms.

MAXX · 03-21-2007, 11:12 AM

Quote:

Originally Posted by Frank.S

To me ive always thought that if I was doing a pullup, row, deadlift, whatever with really good form, my back should be whats getting tired first and not my arms. Yes youll get work on your arms doing all of this stuff but for *some* people it may not be enough to satisfy their arm development.

I definitely agree with this Frank.....

Lost Dog · 03-21-2007, 12:20 PM

Quote:

Originally Posted by Frank.S

To me ive always thought that if I was doing a pullup, row, deadlift, whatever with really good form, my back should be whats getting tired first and not my arms. Yes youll get work on your arms doing all of this stuff but for *some* people it may not be enough to satisfy their arm development.

I guess my arms are not 'small' but there is certainly people weaker then me at the gym with bigger arms.

To quote this guy I know, "Frank," "Everyone's different."

However, I agree with you, Frank. Thev hit my arms, but mostly my back. I have plenty left for a set of curls or two.

eastcoastsurfer · 03-21-2007, 12:47 PM

I think we're all in agreement. If you want your arms to get bigger doing tons of curls isn't the way. You should be doing pullups, dips, etc... At the end of those 'big' exercises is when you throw in a few sets of curls.

Personally, if I feel like doing curls I usually superset them when I'm doing my abs.