T Nation

High Rep Workout Needed Please


#1

I’m 41 years old and have been a big fan of Chad Waterbury’s workouts. I’ve done pretty much every one with good results for what I"m looking for. I’m 6’ 185lb with approx 10-12 body fat. I just want to stay in good shape. I’ve developed some horrible elbow tendinitis from trying to use “fat grips”. I’ve had multiple cortisone shots and it keeps returning. I would like to try a high rep (15-20) workout to see if that keeps it from coming back. Due to my schedule, I realistically only have 3 days to workout. Any recommendations out there?


#2

German Volume Training. Don’t know how well that will work out with your tendonitis, but it is very simplistic and effective.


#3

Wouldn’t high reps make the tendonitis worse?


#4

I don’t know of anyone, other than Waterbury, who writes programs with reps in the range is you’re looking for.


#5

Waterbury’s workout’s such as ABBH have low reps with high weight. I’m not sure if high reps will make it worse but I thought it would be worth a try since low rep/high weight keeps making it flair up.


#6

Perfect world get a couple sessions of ART treatment or Graston for the elbow, also cut out direct arm work for a few weeks and try these…

Anyway, great template that alternates between high rep days…


#7

OP,
This isn’t the answer you are looking for, but I had really tough shoulder pain in a surgically repaired shoulder, and elbow pain on that same side.
I noticed that it didn’t get any better while I was on vacation for a week.
A couple weeks later, I gave my iPad to my daughter so she could use it for school. Within two weeks, my shoulder and elbow quit hurting. I was like WTF?!?
So, I took back my iPad and did some email on it for a couple days - pain was back. Since then, I only do email on a fullsize keyboard, and I’m pain free.


#8

@RampantBadger
I’ve done that program in the past. I didn’t know it was here on T nation. That’s an insane program. Who knows their 24 rep max? LOL


#9

Haha, yeah oldie but a goodie


#10

Instead of just focusing on high rep work, restructure your entire plan for elbow health. These 13 tips, these 4 tips, and these drills should be plenty of ideas.

I’d particularly focus on forearm work, specifically moderate-to-high rep reverse curls and high-rep extensor work (even something as simple as opening the hand with rubber bands around the fingertips); intelligent triceps training (exercise choice, frequency, intensity, and volume); and neutral-grip pulling exercises.