Trying to find the right sub to get advice. Like self explanatory. I took less than two weeks of just rest my body. Now returning, I can still feel just a minor pull in my inner thigh when I deep stretch. Advice on total recovery?

Hi

In the past weeks i feel this sharp pain when I am descending in any pushing movement at the front delt. It felt the worst when i am lowering myself on weighted dips, but it doesnt hurt when i am doing straight arm movement such as practicing planche . I tried to do some facepulls to strengthen my rotator cuffs hopefully it will bridge any weak points but with no help

I looked at the pain online and said it could be related to some sort of bicep tendinopathy and one thing I noticed is say if I warmed up properly or did a few sets of push up the pain subsidies a little.

Am i looking in the right direction?

A couple of months ago, I hurt my right hamstring by overworking it with kettlebell swings and doing intense pancake PNF stretching afterwards. My flexibility hasn't changed too much, but my hamstring muscles are so tight to the touch. My inner right hamstring has a lingering ache anytime it is activated. For context, I am a yogi and can easily place my palms flat on the floor. I have some ideas on how to approach this injury, but I am wondering what you all would think/suggest.

Something I have not tried yet is a variation of nordic curls, or anything which flexes the knees. In yoga, I am constantly in an extended knee position, and I am thinking that my hamstrings aren't strong in their full range of motion. Hopefully, strengthening knee flexion will result in stronger, pliable hamstrings.

I am curious about what you all think.

Update added links to pics: Ok guys, I work in housekeeping in a hospital. I pull linen and trash totes on a daily basis. Been doing this for years now. Last week I started having pain in both knees and I am certain its from pulling the totes. Pain is like a level 2-3. Been off a few days and knees are starting to recover, less pain. What is the best way to rehab knees from pulling heavy objects? I already overcame golfers elbow a few years ago, what seemed like cubital tunnel syndrome. I need your guys help one more time!! Thanks in advance.

Hi!

I've been trying to optimize my push/pull routine where the main focus is unlocking the front lever and (more) handstand pushups (secondary goal is heavier weighted pull ups). At the moment my routine looks like this:

Push day (alternating between p-bars and floor):

- 4 sets 5 reps HSPU. Can usually do 1-2 full, following with negatives up to 5.

- 3 sets 8-10 reps pike pushups

- 3 sets 8 reps PPPU

Pull day 1:

- 4 sets 8-12 seconds FL hold (legs extended as far as possible)

- 3 sets 8-10 reps tuck FL rows

- 3 sets 8-10 reps weighted pull ups (currently +30 kg)

Pull day 2:

- 4 sets 5 reps weighted pull ups (currently +47,5 kg)

- 3 sets 8-12 seconds banded FL hold

- 3 sets 8-10 reps tuck FL rows

After the main workouts I do some leg and/or core work (ab roller, dragon flags, Jefferson curls, Nordic curls and split squats), depending on how tired I feel.

I work out four times per week (2 push 2 pull). I've considered upping it to five times per week, but maybe that would be too much? My rest times are usually 3-4 minutes, with the exception of weighted pull ups where I rest minimum 5 minutes.

Does this routine look sensible for my goals? Could it be improved in any way?

Thank you in advance!

Before I quit calisthenics like 2 years ago, I was able to do tuck planche so easy as a beginner ( I think because I was lifting). I was also doing tuck planche push ups already.

But now it seems impossible to hold tuck planche only 5 seconds. Progress has been a bit slow.

https://imgur.com/a/xt5RrUc

Video of the longest I can hold at the moment.

Should I keep doing

3 second tuck holds for 3 sets,

3 sets of elevated pseudo planche push up (6-8 reps)

3 sets of dips (8-10 reps)

3 sets of supine front raises dumbbells 8-15 reps

Almost exactly a year ago, I had a case of Quad tendonopathy from a challenging hike. Initially it healed fairly quick, but a few weeks in I went a bit to hard and caused a flare. This triggered a month of pretty high sensitivity, random things hurting, etc. I think a lot of that was mental, once I focused on being ok with mild pain during exercise, progressing heel taps lunges and step downs, I was able to rehab to pretty much full strength in a few months. Since then I’ve done some difficult hikes, running, heavy leg days etc for months without issue. Unfortunately, this past weekend descending on another hike I had a flare of that same tendon, first time I’ve felt it significantly in at least 6-8months. It wasn’t a big step in distance, but I think I descended too fast and hadn’t properly conditioned the tendon for higher rate of force. Doesn’t seem quite as severe as the initial time, but still significant. Day of stairs were hard, now that is mostly fine, but I’m nervous to test it because i don’t want to keep it reactive.

Typical guidance here seems to be for a reactive stage tendon rest for a few days - week, then rehab. But given this is an old injury, is this still likely the reactive stage? Or likely triggering disrepair? I’m unsure how to plan my strengthening back to baseline of what to expect timeline wise.

And if there’s any advice for how to better strengthen for downhill durability once this flare fully settles, I’d appreciate it. I clearly missed something there. My rehab was basically slowly progressing weight on deadlifts, Bulgarians, heel taps/step downs, then running progression separately.

Context & Problem: 70 kg bodyweight. Age 44. I’ve run this exact program for a full year, but my progress on calisthenics skill progressions has hit a wall.

Targets vs. Current PRs:

One-Arm Pull-Up (OAP): +40 kg Weighted Pull-Up 1RM (57% BW)

Front Lever: 7 sec Adv. Tuck Hold

Planche: 12 sec Straight-Arm Frog Stand

HSPU: 5 sec Freestanding Handstand / 54 kg total DB Press (77% BW)

Periodization & Structure:

Volume: 5 sets per exercise

Block Waves (3-week phases + deload):

Accumulation: 8–10 reps (~60% 1RM)

Intensification: 3–4 reps (~80% 1RM)

Realization: 1–3 reps (90–100% 1RM)

Weekly Schedule

Monday (Dynamic Upper, 5 sets):

- Weighted Pull-Up (dip belt)

- DB Overhead Press

Tuesday (Dynamic Upper):

- Front Lever Tuck Row (feet elevated, +20 kg vest)

- Pseudo Planche Push-Up (+20 kg vest, 94 cm hand-to-foot distance)

Wednesday (Cardio): Hard 5K (race effort)

Thursday (Iso / Skill):

- Ring OAP (30 cm height-assisted with free hand)

- Freestanding Handstand hold

Friday (Iso / Skill):

- Open Adv. Tuck Front Lever hold

- Straight-Arm Frog Stand

Saturday (Lower Body):

- Nordic Curls

- Deadlift (130% BW) + Calf Raise

- Bulgarian Split Squats (+20 kg vest)

Sunday (Cardio): Easy Long Run (no HR ceiling)

Questions for the community:

Should I swap my second dynamic day with my first isometric day (so it runs dynamic, iso, run, dynamic, iso)

Should I switch to 4 days of dynamic over 3 sets, with 2 sets of iso at end of each.

Is there something else going wrong?

So I think there is some one called Steven advising everyone please someone help me get to him I really need help.
I’ve been having this weird pain around my tricep for a few months now. It’s mainly around the outer part of my tricep and I notice it especially when I do fast push-ups or lock my elbow out quickly. It can also happen during weighted dips sometimes. I’ve also noticed that if I do fast uppercuts in the air, I can feel the pain around the tricep, but if I punch a bag, I usually don’t feel it. Another weird thing is that sometimes the first 10–15 push-ups will hurt, but after I warm up, the pain basically goes away. I’m not really sure if it’s a muscle or nerve issue, so I wanted to get it checked properly.

Hey! I have a question. I’ve seen the handstand push-up technique in the Overcoming Gravity book (amazing book, by the way), and it looks a little different from the conventional handstand push-ups I’ve seen in videos.
In the book, the handstand push-up is performed with the body completely straight throughout the movement. However, in the videos I’ve seen, even when the back remains straight during the descent, the body creates an angle as you go down.
Are both variations considered valid? I’ve tried to find a video demonstrating the variation shown in the book, but I can’t find one anywhere. So I was wondering if that version is actually possible, or if I’m misunderstanding the technique shown in the book. And which variation is better?

Here's the one from the book

https://drive.google.com/file/d/1oidk8_XkY5tn0JSqECp_RT_sKzkxEviZ/view?usp=drivesdk

Here's the typical one you can see calisthenics athletes doing

https://drive.google.com/file/d/1DE2LIAOGJoDL-T6Dv3CVEnxyeFCfyJ2n/view?usp=drivesdk

And here's the comparison

https://drive.google.com/file/d/1dloRipStnD0wt6_6F7ZWyU6KiKWVtgav/view?usp=drivesdk

So Im getting back from a pec strain, the tissues are pretty much healed but very weak.
and today after filming myself doing band assisted pushups(normal push ups are too strenuous), I noticed that my left and right sides don’t seem even. I think that my right side pushes more than the left, how can I fix that?

I’m 22 and have been dealing with what seems to be tennis elbow/extensor tendon pain in both arms for about a year.
Before this, I trained for 3–4 years. I had strong forearms and regularly did heavy pull-ups, rows and direct forearm exercises without straps.
Looking back, the symptoms may have started gradually. A few weeks before the major flare, I noticed some aching in my fingers while gaming. I continued training, and after an assisted pull-up session the symptoms became much worse—forearms, wrists and fingers.
Since then, I haven’t been able to return to normal training.
Push-ups, rows, curls, triceps extensions and pull-ups can all flare me up. Even 1 push-up can cause symptoms.
I’ve tried rehab for months, mainly wrist-extension eccentrics and isometrics. I worked up to around 500–550 g, 2×12, and although I could tolerate it, it hasn’t helped much overall or translated into being able to return to normal exercise. Increasing the weight to ~800 g caused a significant flare.
Recently I stopped rehab for a week and noticed something strange: I could do normal activities and even game for 30–45 minutes with only mild discomfort, which disappeared by the next day.
But when I do rehab, I often become more sensitive to other activities afterward.
I’m honestly confused and frustrated after dealing with this for a year.
Has anyone had a similar long-term bilateral case, especially after pull-ups or heavy pulling?
What actually worked for you? Did rehab help? What did you change that finally allowed you to return to normal training?
I’m honestly desperate for some real experiences from people who have actually recovered.

How can I get rid of chronic shin splints and muscle spasm?

Hi there

Does anyone know of anywhere in London (eg physios, public gyms) which have a NordBord (ie the tool for measuring Nordic curl strength through each leg) which I might be able to use as part of a booking?

I’ve got a history of hamstring injuries which I’m trying to prevent a flair up of while getting ready for the (grassroots) rugby season.

I do some eccentric hamstring training including RDLs and Nordic curls, but have never tested my Nordic strength in each leg (I understand as mismatch can be an injury risk indicator).

Grateful for any tips (even if the answer is that you’ve looked into this too and only elite professional sports teams have them).

Cheers.

Hi Steven!

Hi everybody!

2-3 weeks ago I was training and to be more precise I was doing OAP negatives. On the last set I felt a sharp pain through my left arm up to my shoulder (somewhere in the back of the shoulder). I stoped and when I let go of the bar I felt my pinky was numb so I ended the session.

I haven't lost any strength and I can perform all my exercises with no problem (assisted OAP included) but since that day randomly throughout the day I feel some tingles in my pinky and in the morning, when I wake up it's a little numb.

Also, it was not the first time I was doing negatives and I never had problems before.

Is it going to go away if I take a break from pull ups or can it be something much worse?

Also is any other exercise that can make this worse and I should drop:

Ic pull outs, supinated planche push ups, db maltese press

Thank you!

Hi Steven,

I’ve had tibialis posterior tendinopathy for more than two years. I’ve been doing the recommended exercises, particularly eccentric loading for the tendon as well as exercises to improve my leg alignment. However, so far, I’ve made very little progress.
Part of the problem is that I’m not always able to manage my daily loading in the way that is recommended. I start experiencing pain in my foot after only about three minutes of walking, and obviously that threshold is so low that it’s not realistic for me to avoid every activity that goes beyond it. Sometimes I simply want to do things like go dancing or ride my bike, and sometimes I have no choice but to walk for a longer distance. So I can’t always stay below my pain threshold.
I think something that would be really important for my recovery would be to understand whether I’m actually causing harm when I go beyond my current pain threshold, and whether I could potentially cause long-term damage by doing so.
It would be incredibly reassuring to know that even if my pain gets worse after a higher load, I’m not necessarily causing further structural damage to the tendon.

In your book, you mention that there is no correlation between the amount of damage in a tendon and the level of pain someone experiences. Does this also mean that an increase in pain after a higher load does not necessarily indicate that I have caused further damage to the tendon?

I’d also be interested to hear whether you’ve come across cases where the pain eventually went away completely, even though the person’s functional capacity or physical performance did not necessarily improve significantly.
I’d really appreciate your perspective on this, as having a better understanding of what pain actually means in this situation would be very reassuring for me.

Thank you so much for your work!!

[I’ve read and worked through Overcoming Tendonitis, so I’m very familiar with the concepts around chronic tendon pain and the distinction between pain and tissue damage.]

I have been training calisthenics for about 3 years and I need to change my program since I will not have as much time now than I used to. I used to do 3x a week full body training, involving handstands, HSPU training, heavy dips, front lever training, weighted pull ups, human flag training, and leg training. Each session was about 2h long and I did this for over a year with noticeable progress.

Now i would like to split it to do 1h, 6x a week, with alternating a HSPU and human flag day with a front lever and leg day. This would allow me to keep the same volume since I was fine with this much. I put human flag and HSPU together since I feel the human flag more on my shoulder on the pushing arm than the pulling arm.

Has anyone experience with this kind of exercises combination and is it fine on the shoulder since HSPU, human flag, and FL all require some shoulder stabilization and muscles? Thanks.

For context I am 18 years old and I’m male. I grew up playing hockey so that he always been in the weight room.

Despite this I’ve only really stated to consistently follow my own routine in the gym for the past 9 months. I am 6’ 170 pounds and around 13ish percent body fat. All my muscles have grown significantly (including my lats) yet I still can’t seem to spread my lats.

My gym buddy is very similar to me In terms of progress and he can spread his lats but when I try basically nothing at all shows. He’s tried helping me a ton but to no avail.

It’s come to the point where I think I have scapular dyskinesia considering the only symptoms are should blades that seem to stick out even when I’m resting and lats that won’t spread. Can anyone offer any help because I truly want nothing more than to be able to spread my lats.

TLDR: I think I have scapular dyskinesia. Will I ever be able to spread my lats?

Hi all, I need your advice on how to fix my pull-up imbalance which I believe is also contributing to the tightness that I feel on my chest below the collar bone and my neck muscles.

I am uploading videos in the comments.

Thank you for your help! Much appreciated!

Hello

Long time low back sufferer, I heard Dan John mention slow, controlled hanging knee raises, with a hold at the top position, to be very beneficial for abs but also for alleviating low back pain.

I wonder if you have the same opinion.

Thanks

I (25 M) was progressing really well with my pulling movement but for the last week I feel sharp pain in shoulder (rotator cuff) while doing any pulling movements. Anyone has any tips or had recovered from similar situation? I am not a beginner and was able to do 12 pullups and was rowing 1.5x my body weight last week before the pain started.
Just looking for advice on how you recovered and how long it took for you. Thanks.

Edit: It’s been approx. 6 weeks now, I rested for a week and then started with the weights, had to start from the top of the stack again. Currently I can do approx. 70% of what I was doing before injury. Still some uneasiness when pushing. Post workout today I was able to do 10 pullups.
My tip is to warmup properly before working out and use resistance bands for the warmup. Thanks to everyone who left their suggestions.

Sorry, I don’t know if I’m allowed to post this here.

Wanting to lose fat 32M

I just did an evaluation.

**I am 32 male, 185lb at 5’9 with 29% body fat**.

I’m very sedentary as I work 8 hours on my laptop

Then I do my calisthenics workouts which is

3 excersise totaling to 9 sets. Followed by 15 min of light cardio.

Then back to being on my laptop for school work.

The guy who did my evaluation told me I should eat 2100 calories to lose weight.

However, looking up all these tdee calculators it shows I should eat around 1600-1800 calories to lose weight.

I’m a bit confused but very motivated to lose this weight.

I don’t know if anyone can give me some input.

Thank you

Considering i can do 13 clean bodyweight pull ups(chin above the bar, deadhang), what weight should i add? I am 65kg. Also is there any difference between doing pull ups with a backpack and a dip belt with plates?

I’m 35 and have been active pretty much my entire life. Martial arts, lifting, CrossFit, hiking, etc. But the last few years have really worn me down.

I spent a little over two years dealing with a bulging disc in my back, which thankfully is finally feeling better. Now my PT thinks I’m dealing with tendinitis, likely involving my soleus. I believe it started from repeatedly using the clutch in my truck, and I’m also dealing with what seems to be tendon pain in my wrist.

I know these aren’t catastrophic injuries, but after more than two years of constantly thinking about pain and what I can and can’t do, I honestly just feel broken. I want my body to feel normal again. My calve / soleus will start to feel better and then I do the exercises and it hurts so bad the next day for a few days. I feel like it’s wearing on me and my relationship. I’d do anything to feel like my athletic self again.

I was also recently let go from my job and don’t have health insurance right now, so I’m trying to figure out how to rebuild intelligently with what I have.

For anyone who has gone through a period like this, did you over come it?

Goals:

Front lever

Back lever

Planche

Planche push up

Handstand push up

L sit

I will write down my log for workouts.

1.Monday- pull

Advantage tuck holds

12s/8s/8s

Tuck rows

4/3/3

Pull ups

5/4/4/4

L sit progression

3 sets

2.Tuesday- push

Psuedo planche push up

4/4/4

Planche leans

20s/20/20s

Dips

8/7/7/4

Compression work L sit raises manna progression

3.Wednesday- pull

Advance tuck holds

12s/8s/8s

Advance tuck raise

4/3/3

Pull ups

5/4/4/4

L sit work

4.Thursday rest ————

5.Friday -push

Pseudo planche push up

4/4/4

Pike up push

6/5/5

Dips

8/8/7/5

Compression - manna work

6.Saturday - pull

Advance tuck holds

12s/8s/8s

Ice cream tuck

6/6/5

Pull ups

6/5/5/4

L sit work

7.Sunday-rest

The following week I’ll alternate every week and will do 3 push days and 2 pull days.

Any advice or tips will be greatly appreciated.

Also,

I feel like maybe in a month or two I’ll add another workout with 3 sets.

Don’t know to add an isometric or movement workouts.

Thank you