Guest Forum: Pick EC's Brain

Bigger Stronger Leaner
21

[quote]Mufasa wrote:
EC:

What about the best way to combat these changes?

Mufasa
[/quote]

I think diet is probably the biggest factor. This doesn’t just refer to diet as an older adult, but also in all the years before. If you were a fat kid (like me!), your insulin sensitivity is negatively affected for life. If you can’t take in sufficient carbs post-exercise because you’re likely to get fat (and you can’t get those carbs to the skeletal muscles), your recovery is going to be markedly impaired. So, us “20-somethings” and those even younger need to think of healthy eating and drinking (or lack thereof!) as money in the bank for down the road. Additionally, the older crowd ought to pay close attention to the general healthy supplements - fish oil, Vitamins C and E - in their quest to remain on their A game.

In terms of training, volume and frequency are the most important variables to consider. These are going to be related to dietary factors, but as a general rule of thumb, both need to be reduced in a symptom-limited manner initially. Once you get a sense of what your body can handle, you can learn to effectively implement back-off weeks to head off the overreaching effect before it takes place. This is highly individual, as I have a 62 year-old client who I can beat on like he’s 20, and a client of roughly the same age who is very limited in what he can do because of a variety of injuries and arthritis. In other words, watch out for generalizations, and let observations and feedback be your guides!

Thanks, Big Cat; great stuff as always!

22

[quote]Cowboy92 wrote:

I’m a student in one of the premier exercise endocrinology labs in the country, and work with some of the best D1 athletes in a variety of sports as well.
Out of curiosity, do you work with these athletes in the endocrinology lab? If so, could you give some examples of formal or informal studies you do?

My labs have almost always used the general population. Athletic coaches and strength coaches are reluctant to turn their athletes over for any study taking them away from “regular” training. Which is something I would be wary to do as well.[/quote]

Athletes are rarely subjects in any study. Beyond just the loss of training, coaches can’t afford to run the risk of having athletes injured in any sort of study (regardless of how miniscule the chances of that happening are). However, in studies that don’t involve training interventions, we have studied our athletes quite a bit over the past few years. Our football team served as subject for a heat illness study funded by the NCAA, and they’ve also given blood samples for the lab to assess creatine kinase (a marker of muscle damage) activity over the course of preseason and the season itself. This will likely have training implications in the years to come. Likewise, with our soccer guys, we’re looking at blood lactate levels to a given workload at various points in the season, and charting heart rate with Polar heart rate monitors during the majority of our conditioning sessions to get an exertion rank for each practice/lift. They’ve done thyroid stuff with swimmers, etc. Nothing that involves direct training interventions, though.

23

[quote]Mufasa wrote:
I’ll ask one more too, EC!

What do you see as the advantages and disadvanges of performing SUMO Deads vs “traditional” Deads IF the goal is 1)physique enhancement and 2)(for our Powerlifting friends) improving your overall lifts?

If physique enhancement is the goal, should you alternate the two, and how would you do it within a workout cycle? (Note: This one didn’t get through to the Guest Forum last month).

Mufasa [/quote]

A few quick studies for you, to give a little kinesiological background:

Med Sci Sports Exerc. 2002 Apr;34(4):682-8.

An electromyographic analysis of sumo and conventional style deadlifts.

Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd.

Michael W. Krzyzewski Human Performance Laboratory, Division of Orthopaedic Surgery, Duke University Medical Center, P.O. Box 3435, Durham, NC 27710, USA. rescamil@duke.edu

PURPOSE: Strength athletes often employ the deadlift in their training or rehabilitation regimens. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. METHODS: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts with and without a lifting belt, employing a 12-RM intensity. Variables measured were knee angles and EMG measurements from 16 muscles. Muscle activity were averaged and compared within three 30-degree knee angle intervals from 90 to 0 degrees during the ascent, and three 30-degree knee angle intervals from 0 to 90 degrees during the descent. RESULTS: Overall EMG activity from the vastus medialis, vastus lateralis, and tibialis anterior were significantly greater in the sumo deadlift, whereas overall EMG activity from the medial gastrocnemius was significantly greater in the conventional deadlift. Compared with the no-belt condition, the belt condition produced significantly greater rectus abdominis activity and significantly less external oblique activity. For most muscles, EMG activity was significantly greater in the knee extending intervals compared with the corresponding knee flexing intervals. Quadriceps, tibialis anterior, hip adductor, gluteus maximus, L3 and T12 paraspinal, and middle trapezius activity were significantly greater in higher knee flexion intervals compared with lower knee flexion intervals, whereas hamstrings, gastrocnemius, and upper trapezius activity were greater in lower knee flexion intervals compared with higher knee flexion intervals. CONCLUSIONS: Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effective closed kinetic chain exercise for strength athletes to employ during knee rehabilitation.

and…

Med Sci Sports Exerc. 2000 Jul;32(7):1265-75.

A three-dimensional biomechanical analysis of sumo and conventional style deadlifts.

Escamilla RF, Francisco AC, Fleisig GS, Barrentine SW, Welch CM, Kayes AV, Speer KP, Andrews JR.

Division of Orthopaedic Surgery, Duke University Medical Center, Durham, NC 27710, USA. rescamil@duke.edu

PURPOSE: Strength athletes often employ the deadlift in their training or rehabilitation regimens. The purpose of this study was to quantify kinematic and kinetic parameters by employing a three-dimensional analysis during sumo and conventional style deadlifts. METHODS: Two 60-Hz video cameras recorded 12 sumo and 12 conventional style lifters during a national powerlifting championship. Parameters were quantified at barbell liftoff (LO), at the instant the barbell passed the knees (KP), and at lift completion. Unpaired t-tests (P < 0.05) were used to compare all parameters. RESULTS: At LO and KP, thigh position was 11-16 degrees more horizontal for the sumo group, whereas the knees and hips extended approximately 12 degrees more for the conventional group. The sumo group had 5-10 degrees greater vertical trunk and thigh positions, employed a wider stance (70 +/- 11 cm vs 32 +/- 8 cm), turned their feet out more (42 +/- 8 vs 14 +/- 6 degrees). and gripped the bar with their hands closer together (47 +/- 4 cm vs 55 +/- 10 cm). Vertical bar distance, mechanical work, and predicted energy expenditure were approximately 25-40% greater in the conventional group. Hip extensor, knee extensor, and ankle dorsiflexor moments were generated for the sumo group, whereas hip extensor, knee extensor, knee flexor, and ankle plantar flexor moments were generated for the conventional group. Ankle and knee moments and moment arms were significantly different between the sumo and conventional groups, whereas hip moments and moments arms did not show any significantly differences. Three-dimensional calculations were more accurate and significantly different than two-dimensional calculations, especially for the sumo deadlift. CONCLUSIONS: Biomechanical differences between sumo and conventional deadlifts result from technique variations between these exercises. Understanding these differences will aid the strength coach or rehabilitation specialist in determining which deadlift style an athlete or patient should employ.

Essentially. You’re getting a bunch of hip extension either way (hams, glutes, spinal erectors, adductor magnus), although the ROM with conventional will be greater, which is probably slightly better for overall hypertrophy (independent of the actual muscle groups most involved in the exercise).

You get more plantarflexion with conventional deads, so they hit the calves harder.

It’s tough to make any inferences on quad activity from either abstract.

As a general rule of thumb, I use a variety of deadlifts in programming. Conventional and snatch-grip work are the mainstays, and I’ll do variations with rack pull height and having clients pull from a deficit (e.g. 4" box). Sumo deads are a good thing to add in every 6-8 weeks in experienced trainers, but I wouldn’t make them the norm. Obviously, this all changes around quite a bit if we’re talking about a powerlifter who pulls with a sumo stance.

24

[quote]John K wrote:
How about picking a program such as a CW or DeFranco and showing how you would encorporate additional work to simultaneously deal with common postural problems, common highly tonic muscles, etc. This could be work added as warm up or cool down, work added between sets, or whatever you see as optimal.
[/quote]

Kind of a loaded question, but suffice it to say that I would can a lot of the horizontal pressing, pullups/down, and overhead work, replacing them with a lot more horizontal pulls and external rotations.

In the lower body, I’d look to incorporate activation exercise for the glutes prior to any exercise, and favor hip dominant exercises over quad dominant exercises.

In an ideal world, all the stretching interventions would go beyond simple static stretching; the Stretching Roundtable Parts 1 and 2 would be a great resource in this regard, if you’re looking to kick our program up a notch. Dynamic warm-ups would be mainstays as well.

As a little aside, Joe D’s programs would be the most easily modified. That’s the beauty of a Westside-influenced program; it’s a template with which you can go a thousand different directions. I really like DeFranco’s stuff; in fact, I put together a slideshow on modifying Westside for athletes in early March. Then, he came out with his article here at T-mag and it was very similar. Why? Well, great minds think alike (kidding!), and it’s just logical to determine athletes’ needs and select a versatile program into which you incorporate measures to address those needs. I work with one of Joe’s athletes when he’s at school; sure enough, he and I hit it off right away without me even knowing that he had trained with Joe beforehand. I guess birds of a feather flock together, huh?

I had that Powerpoint published online, if you’d like to take a look. Here’s the link:

http://www.sbcoachescollege.com/presentations.html

Just a litte plug for my buddy, Brijesh Patel, and his colleages at SB Coaches College. Take a look around; B is a great movement coach.

25

[quote]ChenZen wrote:
Hey Eric,

I have a couple of question’s concerning part 5 in the NNM series.
Will Mike and Yourself provide any stretches/PNF pattern’s that focus on the Subcapularis and Pec Minor?. The reason i ask is that i have had several
shoulder issues due to tight Internal rotators and those Fantastic Weider principles that we all used in the early 90’s ( Remember the “ALL OUT” principle, concentric failure plus forced reps and negatives on every set! my shoulder’s “CLICK” in salute to Ben&Joe ) I’ve always felt a inability to stretch these 2 stuctures sufficiently as the subcap/pec minor seem resistant to conventional stretches and are prone to adhesion build-up.
.[/quote]

Unfortunately, PNF is beyond the scope of the article. However, if you know PNF techniques already and understand muscle function to some extent, you can very easily just incorporate them into the static stretches we’ve given.

That said, for the subscap, try it in the supine position with 90-degree angles at both your elbow and shoulder. With your arm off the table, attempt to force the humerus into internal rotation (press your palm against someone’s resistance), and then relax as they passively externally rotate the humerus (push the hand back toward the floor with the elbow fixed).

For the pec minor, try the stretch in the photo with the PNF techniques. As you do the passive stretch, retract your scapula on that side as hard as possible. You don’t need to do this on a stability ball, but it helps.

26

[quote]DD90 wrote:
EC, a bunch of questions on your “Neanderthal No More” program, which I will start in a couple of weeks:

  1. A number of exercises are unweighted (supine bridges, dead bug twists, side hip thrusts), - if I hit the max number of reps prescribed in all sets, should I attempt to add external load somehow (this might not become an issue…) ?
    [/quote]

Just get your reps in and don’t worry about adding resistance. These exercises are more about activation and proper movement patterns than actual loading.

Correct.

Correct again. Otherwise, we would have just said “wiggle around on the floor.” Torso steady, limbs moving.

Pronated.

Our pleasure. Keep us posted on your progress!

27

Alright, folks; I’m rolling out in a few to get a training session in with Sully in Massachusetts, but I’ll be back later to get to the rest.

Keep the great questions coming!

EC

28

Eric-
I have been working for “bodybuilding” purposes for the past 18 months or so with maximal weights only being employed sparingly. I usually work in the 6-10 rep range with about 12 working sets per workout. I have recently become more interested in athletic performance so I am focusing on my overall conditioning and strength more. Would it be effective for me to stay on my current split of each bodypart getting directly worked once a week but instead of 8-10 reps, use 3-5 reps for the first few sets of each workout where I am fresh and using compound lifts(bench, squat, deadlifts, rows) and then increasing the reps per set as the movments become more isolated? Do you have any techniques for increasing my functional strength while maintaining much of the mass I have put on?
Thanks,
Ted

29

EC,

What’s your preference for dead style as far as powerlifting goes, sumo, or conven? Which style are you stronger in? I can keep back flatter with sumo, but I like pulling conventional as I feel it has more carryover for grappling, and other strength activities? Also, do you feel that muscle imbalances in the upper back, and biceps are probable with the mixed-grip? Thanks

30

Hi Eric,

Thanks for taking the time to do this.

Shoulder rehab question:

PROBLEM: When I started lifting about 4 years ago, I couldn?t bench without shoulder discomfort. My shoulders were forward, and the palms were facing partway backwards.

IMPROVED AFTER: deep tissue work, one ART session and a lot more back work then chest work. I can bench without pain, and palms only face a little bit backwards.

STILL HAVE PROBLEM WITH: rear delt raises. Even a small weight produces mild left shoulder discomfort around the inferior scapula although it is difficult to pinpoint. Seated rows, even to the neck, are fine and this seems only to be an issue while bent over.

FYI: there is this clicking sensation/sound during rear delt raises, during the cuban rotation even with zero weights (when rotating my forearms back to the prone position), and just moving my arm through 360 degrees (when the left arm goes from overhead and moves backwards) there is this…catch or sticking position).

I’m 44, 6’, 190 about 17% BF and am just getting back to lifting after arthroscopic knee surgery. I?ve never injured my shoulder.

I do iyengar yoga and would rather avoid more ART unless you feel it is necessary.

Thanks again for your time.

Scott

31

[quote]waggat wrote:
Hi Eric,

My first question is similar to John K’s. The NNM3 program is for someone with bad posture. What do you recommend to someone who has fixed their posture and wants its to stay that way. How much work needs to be done to stop muscle imbalances besides doing things like rowing as much as benching etc.[/quote]

The absolute best thing that one can do to avoid these imbalances once things are corrected is learn about functional anatomy. Only then can you understand what each muscle does, how to train certain movement patterns, and how they “cancel each other out.” Muscle length and tension is something that needs to be constantly evaluated, so you should learn to be in-tune enough with your body to know that something feels tight or restricted.

Any type of lunge or step-up variation where the knee flexion is significant (more than 90-degrees, in order to recruit the VMO) and there is considerable glute involvement. Lunges onto a decline bench are good, as are single leg squats and bulgarian split squats.

Actually, lunges can go either way on the quad>hip dominant continuum. It really depends on stride length (longer stride = more hip dominant) and press-off (off toes = more quads, off heel = more posterior chain).

Yes, but it might very well be the most challenging rehabilitation intervention there is. Most PTs won’t know enough to reduce spinal rotation and flexion with the contralateral limb so that compensations can’t occur elsewhere during limb motion. The good ones (e.g. those who have attended seminars with Gary Gray and David Tiberio) would be the best bets for seeking out assistance. I can help others, but it’s virtually impossible to do over the internet, as you need to constantly be checking form during the very extensive activation work that one needs to establish proper movement patterns.

32

[quote]waggat wrote:
Eric,

You wrote:

"Precede this session with a dynamic warm-up emphasizing ballistic stretches for the hip flexors, hamstrings, erectors spinae, and IT band.

Precede this session with a dynamic warm-up emphasizing ballistic stretches for the lats, chest, and anterior delts."

And:

“There aren’t any articles here that mention them, and specific descriptions would be an article of their own!”

Could you write an article on this.[/quote]

Mike and I have a piece in the works that should address some of this. I could always do up a dynamic warm-up protocol for down the road, too. As Mike mentioned, we both have a lot of individual projects on the table right now, but so we’ll do our best to keep banging out some good stuff for you guys. Thanks for the request.

33

[quote]samsmarts wrote:
EC, As our focus has been injury rehabilitation and prevention i was wondering if you think MSM, GLUCOSAMINE and CHRONDROTIN are worth the investment.[/quote]

Anecdotal evidence from the vast majority of those I’ve encountered has been extremely positive. The science behind G&C is pretty sound; we’ve covered it at length in the tissue remodeling portions of the various PT classes I’ve had in the past. It probably won’t do much for those without existing joint problems in terms of prevention, but it certainly seems to hold water (no pun intended, for those who know anything about joint mechanics) in cases of cartilage degeneration and arthritis. Feedback on MSM has been positive, too, indicating that the three might have a synergistic effect. The hard part is isolating the truly effective compounds when people take all three and claim miraculous benefits. Admittedly, I haven’t had the time to do enough research on it, so I’d welcome comments from anyone else with more knowledge of existing research in the area. I would, however, encourage everyone to check out Doug Kalman’s work on the topic here at T-mag; he also addresses some important side effects (e.g. reduced insulin sensitivity) that accompany glucosamine usage.

As a little aside, don’t ever forget fish oil for anti-inflammatory purposes! [steps down from soapbox to get back to the point]

Glucosamine seems to take a few months to kick in, but I can say that I’ve heard of recent evidence that proves it to be as effective as some OTC anti-inflammatories.

[quote]Secondly, I am basically lifting four times a week and playing ball the other three so as such i dont have any real rest days. Is this a bad thing? I have noticed lesser mass gains of course but is this a bad thing as far as injury prevention goes?

Thanks[/quote]

From an injury prevention and mental clarity perspective, I’d shoot for a day of rest from vigorous activity every week. In order to accomodate this, you might consider performing both an upper body and basketball session on one day. It shouldn’t be too taxing; athletes do it all the time to fit in sport-specific work. On your one rest day, it is okay to do some light recovery work (e.g. band work to promote blood flow, walking, etc.). BTW, by “mental clarity,” I mean getting away from the gym a bit to reflect on what it is you’re doing and how it relates to your goals. Relaxing and just giving yourself time to ponder these things for a bit can be very important in discovering where you’re going wrong, or confirming that you’re on the right path.

Then again, it depends on your goals. Are you looking to pack on some size or become a better basketball player? You can’t ride two horses with one ass!:slight_smile:

Good luck!

34

  1. I am a rugger. I play hooker, and I would like to build a superbly strong/thick/injury proof neck. I have tried some of the exercises CT reccommended for the racecar driver, but I currently do not have access to a neck harness. I can do several no-handed neck push ups, and many neck bridges. I also “made up” my own exercise in which I place a plate on my forehead and extend the neck from a lying position, training the sternocleidomastoids (sp?). Any more advanced exercises would be great.

  2. Also, any advice on rugby training in general-- injury prevention or otherwise:

a) in-season
.1) team exercises
.2) individual gym exercises
b) out of season
c) nutrition (MSM, Gluco, etc)

35

[quote]migman40 wrote:
Ok. I’m 40 years old and just started weightlifting in March. I wish I had started years ago but I can’t turn back the clock. I’m also fairily new to T-mag and I’m sure many people have asked questions about what split to use. I’ve been doing a 3 day per week full body workout and have seen quite a bit of gain in the weight I’m using and a bit in my appearance. I would like to add a bit more intensity and additional excersises and maybe try a 3 or 4 day split. I’m just having a real hard time believing that working out one body part per week is good enough. I feel like this would be a step backwards. I guess I’m looking for a bit of reassurance that this will work and maybe a quick 4 day split workout for an old fart like me.

thanks…[/quote]

First off, congratulations on your commitment to the iron game and your progress; keep up the great work! That said, aging is a state of mind; you aren’t old unless you convince yourself that you are. Just last weekend, I watched a man in his 70s deadlift nearly 400 pounds, and my 62 year-old client regularly does rack pulls for sets of 8 with over 200. Just focus on training in good form and adding weight to the bar gradually, and things will fall into place, regardless of your age.

I would definitely encourage you to go from the 4-day split. Before you do, though, promise yourself that you’ll never, ever, ever think about training “body parts” again. This line of thought is where so many bodybuilders have gone wrong in terms of injury prevention and performance optimization. Instead, train movements.

Give this split a shot:

Day 1: Hip Dominant (deadlift, good mornings, etc.)
Day 2: Vertical Push/Pull (chinups, dips, overhead pressing)
Day 3: Quad Dominant (squat based)
Day 4: Horizontal Push/Pull

Obviously, you’ll need to work in some rest days throughout the week. Incorporate some prehabilitation work for the core and scapular stabilizers/rotator cuff, and you’ll be golden. Good luck!

36

[quote]kbattis wrote:
EC,

Thanks for taking the time to let us pick your brain.

Could you give us a glimpse at some of the research you are doing in the lab?[/quote]

Well, it isn’t exactly MY research; I’m just one of many people helping out in the lab. However, some stuff we’ve looked at since I started here are heat illnesses, the effects of chromium supplementation on glycogen resynthesis, super-slow training (I was a subject in that study?ouch!), carbohydrate-restricted diets and their impacts on cardiovascular disease risk, l-carnitine supplementation, accuracy of body composition assessment with DEXA, pre-exercise anticipatory rises in catecholamines and their impacts on force production and performance, the effects of warm-up and subsequent cooling on force production (currently a subject in that study), and a few others that escape my memory right now. The big one on tap for the fall is a US Army funded bone health study on 18-35 year-old females to determine the effects of various exercise protocols on bone density. There’s a great need this type of research, as 9% of female recruits suffer stress fractures during basic training. Should be a lot of fun. If there are any females in the Greater Hartford area who would be interested, drop me a PM and we’ll hook you up with free training for six months and some $$$!:slight_smile:

[quote]What is the most surprising thing that you have learned from your research?
[/quote]

Surprising stuff? Well, it’s somewhat of a bureaucracy. Everyone has these delusions of grandeur about research ? that funding just grows on trees, and that if you have a lab, you can just research anything you want. In reality, getting funding is very difficult, so you’re handcuffed in spite of the fact that you have a lot of motivated, intelligent people who can’t wait to help out. It’s actually one of the reasons that I realized lab-based research wasn’t for me; I’ve spent a lot more time working with athletes over the past eight months after spending most of my first semester in the lab. I needed to have that experience to determine where my true passion rests, though, so I wouldn’t trade it in the world. Nonetheless, I do look forward to helping out with studies that are more related to my areas of expertise (training) in the near future (including my master’s thesis). It’s a great lab of which to be a part; we’ve got some brilliant people around.

Thanks for asking!:slight_smile:

37

Endocrinology student, eh? Well, I have a question. I asked CT about training lower body, because mine is out of proportion to my upper body (upper body is well defined and muscular, but lower body is fat, and has cellulite), and his diagnosis had me upset for a few days: he said I had high estrogen levels. The problem is, I’m a guy! So based on what I’ve told you, would you confirm CT’s diagnosis? He suggested yohimbe to target the lower body more, so I was wondering if you can suggest other ways (if, at all they exist) to lower my estrogen levels, and get rid of the cellulite. I’m only a teenager (17 years old), so this might be just a fleeting puberty thing (that’s what I’m hoping), or maybe, it’s here to stay.
I hope to benefit from your expertise.
Thanks a lot!

38

I don’t know if you can diagnose my problem without seeing it, but I’ll try to describe it as detailed as possible. Basically whenever I do a front double bicep pose my rear delt/rotator cuff area(sorry for being ignorant of technical names)of my left arm cramps badly. It keeps wanting to rotate me externally until I pull it back foward again. Also my left arm is smaller by about 1/2". It’s my non-dominant arm, but somehow I think it’s related to my problem. Thanks if you can give any insight.

39

Eric,

Could you give any advice for the practical application of science? Pardon the cliche, but, you obviously, “walk the walk.” Most athletes at my university, despite being big, and strong, wouldn’t know the difference between Perestroika and Periodisation, yet they always seem to show more results than the more educated crowd. Westside Barbell Club seems to be able to converge the Science, alongside of the Practice of strength training quite well, yet it is something that I, and I think many others fail to do on a regular basis.

-Sean Illes

40

[quote]!vic wrote:
Eric,

My question concerns an elbow pain I have recently experienced. It is very localized and is on the end of the bone that is on the inside edge of my arm directly at the elbow joint (Right arm, palm up, left edge directly at the arm crease). When applying pressure to the bone with the arm extended there is very little pain noticeable. The pain is most prevalent when the arm is bent. Also, the pain is minimal under no-load conditions but increases substantially under heavy loads.

I’m 43 and have been training serious for almost 2 years (5’10" 185 lbs. ~15% BF). My postural analysis indicates a slight internal rotation of the humeri, which I’ve just started to address. Workouts primarily consist of compound movements with occasional inclusion of a biceps or triceps isolation. Supinated movement such as chin-ups produce more pain than pull-ups or pronated bent rows.

Thanks for your time.[/quote]

This is actually a pretty common problem. Stretch the flexors and pronators of your wrist (in other words, take the wrist into full extension and supination) as often as possible. In the meantime, reduce the volume of your triceps training. Heavy extensions in particular tend to be problematic, so stick with dips and close-grip bench variations in minimal volume. Go with pronated grip rows instead of chin-ups and pull-ups for now. Also, some will experience discomfort when squatting due to the valgus-extension stress that parallels that experienced by pitchers who throw too much. As such, you might consider going with cross-face bar position front squats (not clean grip) and working on your posterior chain (without good mornings) in the meantime.

If you have access, ART would help tremendously. As always, ice after activity, and keep your fish oil intake up to help with inflammation.