(I’m just finishing my fifth set of weighted pull ups – that’s where you hang a 20 kilogram barbell from your belt and do correct form pull ups from a suspended chin up bar – when Alpha Girl enters and stands with her arms crossed. “You sweat a lot,” she says. “And do you have to grunt so loudly?”
“Could you go and bother someone else?” I say. “I’m pretty exhausted.”
“You look like you’re in pain.” Is that concern I sense? Can’t be.
“A bit. I have a long term tendonitis injury in my left elbow, and it hurts every time I work out.”
“So you’ve hurt yourself, and you keep making it worse?”
“Well, sort of. I have rest days and -”
“Your elbow injury is getting worse.”
“I’m looking after it.”
“Why are men such idiots?”)
Anyone who works out at home or in the gym on a regular basis will know what sort of short term damage you can do to yourself, if you’re not careful. Strained and torn muscles and ligaments are part of the game, but can generally be avoided if you stretch and warm up properly before starting your sets.
About two years ago I was working out with a mate who was much bigger and stronger than me. We were doing one of my favourite exercises, the aforementioned weighted pull ups, and I was lifting the same weight he was (as you do). I felt a twinge in my left elbow, but ignored it (as you do). I kept going, not wanting to show any weakness (as you do).
Over the next few weeks the elbow got worse. Being a man, and a stupid one at that, I chose to think it was just ligament strain, and that it would heal with a week off (as you do). I got back into training and the injury got worse. Eventually I went to the Doctor who gave me pain killers, a support bandage, and a recommendation that I stop training altogether for six months. After considering this for all of five seconds (as you do), I wore the bandage for a few weeks then took it off as I believed my left arm wasn’t getting the workout it needed (as you do).
Every gym junkie has their preferred approach to training. Many do 5-10 sets of 5-10 reps (repetitions) per body part (chest, back, legs, arms), exercising a different body part each day (a split routine). This can include supersets (my preferred option, whereby you do supersets of 2-3 different exercises for the same muscle group each set), drop sets (where you start with heavier weight and drop the weight back continuously as you go until you’re exhausted), circuits (multiple types of exercises for an all over body workout, moving from one machine to the next), and so forth.
Most sane people work out around three days per week. Body builders can work out five days per week, and if they have a competition coming up this can be stepped up to twice per day over that week (generally you would need steroids to recover from such intense workouts – my apologies to anyone who is competing who says they are not taking steroids).
I currently train for about 1.5 hours a day, four days per week. This includes a body split with a changing mix of supersets, followed by a tabata (a 4-minute intense cardio blaster) and/or jogging/walking circuits with push ups and lunges after each lap. My workouts tend to keep me lean with reasonable mass, but not huge body builder size.
One of the most important facets of training is having perfect form. This is where the exercise is done strictly, not rushed, using precise form so that the muscle is hit to maximise micro-tears in the fibres for optimal regrowth. Along with this is the need to eat right (lots of protein for muscle building, along with complex carbs for sustained energy) and sleeping right (good rest for recovery). This is, of course, oversimplifying things, but I didn’t want this post to go on forever.
(“That would be a first,” says Alpha Girl.
“Just go away,” I say.)
Anyone who has been training for any amount of time inevitably becomes a backseat expert (as you do) – you read a few fitness magazines and suddenly all of your advice is golden. Despite the threat of constant joint pain and crippling rheumatoid arthritis for the rest of your life, the basic formula is: Training = good, six months rest = evil.
But I had to do something. My neanderthal gym brain was telling me “must…fix”.
I finally started ultrasound therapy on my elbow, which is showing some promising results. I’m still working out regularly, so the improvement is slow. But at least it’s a start.
The moral of this story? Even a stupid gym junkie can use his brain. Sometimes.
(“Are you sure it’s getting better?” asks Alpha Girl. “I wouldn’t want anything to prevent you from getting a job. Or even better, moving out.”
“For a moment there I almost thought you cared,” I say. She smirks and exits.)
(English spelling, not American. Just so you know.)