[smashinz2002]

I have been strength training for a couple of years now, and tried several of the common routines. I have gotten good results, but also I have gotten what they call "tennis elbow" from doing bicep curls!
What do you think is the Best way to do curls? Such as the amount of weight, the number of reps, sets, and going to failure, or not going to failure? And what about straight bar standing curls, curl bars, dumbells, hammer curls, and isolation curls on a preacher bench?
You're advice is greatly appreciated!
L.L.

[Fastest1]

The only time I had tennis elbow only time healed it. It took a while too. Damn tendon/ligament stuff heals so slow and burns like ^&*(. Take a rest from the curls and ice it up.

[Quebwolf]

From reading some of your previous posts, I think you know what you're doing about training.

I had a similar problem to BOTH shoulders (acromio-clavicular ligament) caused by excess weight when bench pressing. I suffered it for a year trying various type of rest/change in execise, to no avail.

I had to give it a full 3 months of no exercise at all in that area, plus I immobilized my arm when I slept. Finally got it over with, and now that damn accident (collarbone, tendons and ligaments in the shoulder area again :( )

I have enough with pain (the real one, i.e. injuries) so now I keep training with less weight, and much more reps. I don't try to look like Arnold, never intended to. The way I do it, at 44 I'm still ripped. So, that works for me.

[FV593]

Had the same exact thing happen a few years back.I went to my Doctor who gave me 2 choices...6 weeks of Physical Therapy or a Cortizone shot.Needless to say I got the shot and was able to workout a week later.He also said I could do nothing and tolerate the pain and it would eventually work itself out but could take as long as a year

[mikem]

I had the same thing which made it's way around several of my ligament nears my joints last year. I found that lighter weights using a preacher curl bench, with a full slow stretch seemed to help. I also wore one of those tennis elbow bands for about a month - takes the pressure off the affected ligaments/muscles. Also, it seemed to dissapate and go away after a few months. The third thing is someone suggested I increase my aerobic work and the increased blood flow would help all the ligaments/muscles around joints. Yes! I know you love biking - that seemed to really help! Plus I found that I didn't get near as tired during dirtbiking. And now, I have a bunch of new friends in their cute biking pants :lol:

[Chris_from_Oz]

From the first time I set foot in a gym, I would always end up with sore elbows using a straight barbell for bicep curls. I switched to the E.Z. curl bar, no problems. :thumbsup: The amount of weight, rep's, sets etc would be up to what you are specifically trying to achieve. I now have a small home gym set up with the basics, and I use only a pair of dumbells (weights vary depending on exercise), and a E.Z. curl bar for bi's. I am only training for general fitness and to keep up my strength, but I also think that once you have been involved in bodybuilding/powerlifting, it never really gets out of your system. I still like the feeling I get when I train, even though it is a lot lighter than in years gone by. I currently do standing curls with the E.Z. bar, dumbell hammer curls, concentration curls and standing alternate d'bell curls. Preacher curls were always a favorite in the gym, but I don't have a preacher bench at home.
I always finish my bicep workout with hammer curls to failure, gives a deep pump/burn. :thumbsup:

[smashinz2002]

cool man thanks for the info! Yeah, I have been training for a while, but no one has ever really given me any type of good advice on this topic. I have heard many different things, so that's why I asked in here instead.
I was happy to here about doing higher reps and lower weight! And also someone mentioned hammer curls. I have noticed the hammer curls are painless to the elbow compared to straight bar curls, and so is using the curl bar (to some extent).
I appreciate the info, thanks alot. It helps to know the approx. time frame for healing this. And of course what lifts can be done. Thanks again!
L.L.

[Hotler]

Try slowing your reps way down. Five seconds up and ten seconds down in perfect form, get rid of all momentum. Slowing down will allow you to use approx. 80% of the weight you were using. As always, don't lock-out and always go to failure. Do only one set with a minimum of six reps and a max of twelve. When you hit twelve, add 5% at the next workout. Train only three times a week, every other day and take two days off. Just like your whole body, individual muscle groups can be over trained. You might even try doing biceps one or two times a week only. The biggest muscle on your arm is the tricep. Try working it a little more, maybe the arm is out of balance. When was the last time you took a whole week off from training, if it has been 6-months or longer, you may be due for some over all rest. Have fun, be safe.

[texark]

Yeah! What he said!

[smashinz2002]

Thanks a lot Hotler, I have never tried the slow training before, so I'm going to give it a try. Thanks for the advice !
L.L.

[redmanrandyed]

Larry Scott has some excellent training techniques. You can find out more by going to http://www.larryscott.com/
I have been using some of his workout programs and have not had any more problems with sore elbows. :thumbsup:
Check out the Spider Bench and the Scott Preacher Bench!

[Chris_from_Oz]

I had forgotten that 'Preacher' curls often used to be referred to as 'Scott' curls. I read a training book of his when I started with weights years ago, very helpful at the time.Is he still around?

[redmanrandyed]

Yeah - He is still around. He owns and operates his fitness company out of SLC Utah. www.larryscott.com (http://www.larryscott.com)

[Chris_from_Oz]

Cool :cool: Thanks for the link :thumbsup: