What to do against muscle tears/rips?

[Vegitto]

Recently, I started working out and started doing power training.. I need more power in my punches, directs, low kicks etc. etc., I've got the techniques down, but I just want/need more power.

Anyway, I started lifting, but now I've got all of these little dips in my bi- and triceps. I went to the doctors', and they're tears. I shouldn't work out for at least two weeks, don't stress etc. etc. But my question to you gym gurus is, what can I do to prevent them in the future?

I've got a good warm-up routine, I use a cooling-down routine, I didn't start lifting 250 lbs at my first try, I used all of the machines properly.. What can I do?

 

[crt1530]

Type out a typical training session with sets and reps. Include everything you do for warmup.

 

[Vegitto]

Originally posted by: crt1530
Type out a typical training session with sets and reps. Include everything you do for warmup.

Well, I don't really have a typical training session, but here goes:

Warm-up:
Leg rotation, inward, outward
Push-ups
Crunches
Shadow boxing
Shadow punching
Shadow hooking
Shadow everything, basically every standard muay thai move 20-30x, 2-3 sets
Stretching

Exercise:
Triceps: 2 sets, 25 reps, 1st set 35 kg, 2nd set 45 kg
Biceps: 3 sets, 25 reps, 1st set 15 kg, 2nd set 20kg, 3rd set 30 kg
Thighs: 2 sets, 20 reps, 1st set 45 kg, 2nd set 60 kg
Calves: 2 sets, 20 reps, both sets 15 kg (cutting, my calves are strong enough and big enough)
Abs: 4 sets, 15 reps, 1st set 15 kg, 2nd set 20 kg, 3rd set 30 kg, 4th set 45 kg

That's about it.. But I don't really want to spend my life on this, seeing how I go to school too.. Muay thai isn't my career.

Oh, one more thing.. I don't care if I LOOK cut, built or whatever.. I'd rather not, actually. The more unintimidating I seem, the more I can surprise my opponent and dominate them in the ring. Thanks.

 

[crt1530]

Muscle strains progress to tears when you don't give your body enough rest to recover properly. I don't see anything in your routine that is a glaring problem. Make an effort to focus on rest and recuperation.

There is a noticeable difference between being sore and having muscle strain. Soreness can and should be trained through. Strains (i.e. injuries) should be rested and trained around.

 

[RaDragon]

Originally posted by: crt1530
Muscle strains progress to tears when you don't give your body enough rest to recover properly. I don't see anything in your routine that is a glaring problem. Make an effort to focus on rest and recuperation.

There is a noticeable difference between being sore and having muscle strain. Soreness can and should be trained through. Strains (i.e. injuries) should be rested and trained around.

What he said.

You need time to regenerate and don't forget to eat according to your intensity.

 

[jaedaliu]

Originally posted by: Vegitto

Originally posted by: crt1530
Type out a typical training session with sets and reps. Include everything you do for warmup.

Well, I don't really have a typical training session, but here goes:

Warm-up:
Leg rotation, inward, outward
Push-ups
Crunches
Shadow boxing
Shadow punching
Shadow hooking
Shadow everything, basically every standard muay thai move 20-30x, 2-3 sets
Stretching

Exercise:
Triceps: 2 sets, 25 reps, 1st set 35 kg, 2nd set 45 kg
Biceps: 3 sets, 25 reps, 1st set 15 kg, 2nd set 20kg, 3rd set 30 kg
Thighs: 2 sets, 20 reps, 1st set 45 kg, 2nd set 60 kg
Calves: 2 sets, 20 reps, both sets 15 kg (cutting, my calves are strong enough and big enough)
Abs: 4 sets, 15 reps, 1st set 15 kg, 2nd set 20 kg, 3rd set 30 kg, 4th set 45 kg

That's about it.. But I don't really want to spend my life on this, seeing how I go to school too.. Muay thai isn't my career.

Oh, one more thing.. I don't care if I LOOK cut, built or whatever.. I'd rather not, actually. The more unintimidating I seem, the more I can surprise my opponent and dominate them in the ring. Thanks.

your rep count is really high for trying to build power. If you're unable to gain more weight, then it's not bad, but if you've still got room to go up, it's probably a good idea to increase the weight so that you're maxing out below 8 reps.

 

[Vegitto]

Originally posted by: jaedaliu

Originally posted by: Vegitto

Originally posted by: crt1530
Type out a typical training session with sets and reps. Include everything you do for warmup.

Well, I don't really have a typical training session, but here goes:

Warm-up:
Leg rotation, inward, outward
Push-ups
Crunches
Shadow boxing
Shadow punching
Shadow hooking
Shadow everything, basically every standard muay thai move 20-30x, 2-3 sets
Stretching

Exercise:
Triceps: 2 sets, 25 reps, 1st set 35 kg, 2nd set 45 kg
Biceps: 3 sets, 25 reps, 1st set 15 kg, 2nd set 20kg, 3rd set 30 kg
Thighs: 2 sets, 20 reps, 1st set 45 kg, 2nd set 60 kg
Calves: 2 sets, 20 reps, both sets 15 kg (cutting, my calves are strong enough and big enough)
Abs: 4 sets, 15 reps, 1st set 15 kg, 2nd set 20 kg, 3rd set 30 kg, 4th set 45 kg

That's about it.. But I don't really want to spend my life on this, seeing how I go to school too.. Muay thai isn't my career.

Oh, one more thing.. I don't care if I LOOK cut, built or whatever.. I'd rather not, actually. The more unintimidating I seem, the more I can surprise my opponent and dominate them in the ring. Thanks.

your rep count is really high for trying to build power. If you're unable to gain more weight, then it's not bad, but if you've still got room to go up, it's probably a good idea to increase the weight so that you're maxing out below 8 reps.

So if I want to go for raw power, I should try to do like 3 sets of 8 reps? Could you sketch me a quick workout session?

I don't really know much about muscles and stuff, I just know I need to train to get strong, and I need to get stronger..

But anyways, I gotta go to the gym, I can't do power training but I can still do cardio..

 

[GoatMonkey]

Make sure you rest at least 30 seconds between sets.

Don't jerk weights up to lift them. Lift slowly and smoothly. And breathe, out when stressing muscles in when relaxing. Keep your abs flexed during most exercises also to keep your spine centered. Correct form is important.

Lower reps and higher weight would work better for your goals. Try sets of 10, 8, and 6 reps, with the most weight you can do for that number of reps.

I would bet that the shadow boxing could do that kind of damage when combined with weight training. You're extending and pulling back your muscles as fast as you can when you do that. Doing weights on top of that seems to be enough to cause that damage. I'd say, just do one or the other when you workout.

Also, focus on one major muscle group a day when you're doing your weight training. And try not to lift with those same muscles for at least 3 days. They should be sore enough that you don't want to anyway.

For example, if you wanted to workout 4 days a week, you could do: Chest Monday, Legs Wednesday, Shoulders/Back Friday, Arms/Abs Sunday, etc...

 

[SociallyChallenged]

Originally posted by: Vegitto

Originally posted by: jaedaliu

Originally posted by: Vegitto

Originally posted by: crt1530
Type out a typical training session with sets and reps. Include everything you do for warmup.

Well, I don't really have a typical training session, but here goes:

Warm-up:
Leg rotation, inward, outward
Push-ups
Crunches
Shadow boxing
Shadow punching
Shadow hooking
Shadow everything, basically every standard muay thai move 20-30x, 2-3 sets
Stretching

Exercise:
Triceps: 2 sets, 25 reps, 1st set 35 kg, 2nd set 45 kg
Biceps: 3 sets, 25 reps, 1st set 15 kg, 2nd set 20kg, 3rd set 30 kg
Thighs: 2 sets, 20 reps, 1st set 45 kg, 2nd set 60 kg
Calves: 2 sets, 20 reps, both sets 15 kg (cutting, my calves are strong enough and big enough)
Abs: 4 sets, 15 reps, 1st set 15 kg, 2nd set 20 kg, 3rd set 30 kg, 4th set 45 kg

That's about it.. But I don't really want to spend my life on this, seeing how I go to school too.. Muay thai isn't my career.

Oh, one more thing.. I don't care if I LOOK cut, built or whatever.. I'd rather not, actually. The more unintimidating I seem, the more I can surprise my opponent and dominate them in the ring. Thanks.

your rep count is really high for trying to build power. If you're unable to gain more weight, then it's not bad, but if you've still got room to go up, it's probably a good idea to increase the weight so that you're maxing out below 8 reps.

So if I want to go for raw power, I should try to do like 3 sets of 8 reps? Could you sketch me a quick workout session?

I don't really know much about muscles and stuff, I just know I need to train to get strong, and I need to get stronger..

But anyways, I gotta go to the gym, I can't do power training but I can still do cardio..

Well, a good technique for getting your strength up is doing 12-8-6 reps while increasing the weight each set. Your goal, in essence, is to fail the very last one, but it takes some time to hone the weight combos that really work for you. You can't start light really and you want to be trying hard the whole way through. Reps of 20 are way too hard for building yourself up. Also, you gotta do some other workout stuff.

Let me point out to you that you do biceps, but no back work, squats, etc. If you want to be powerful, do some good lifts. Depending on how often you lift, do legs one day, upper body the next. That way you can do squats, dead lift, cleans, leg extensions, etc AND your back, arms, abs, etc. Most of your power in all of your strikes should come from your legs, so I'm surprised you aren't doing a lot of leg work. If you could only do one exercise, the squat would be it since it's so vital to your power, especially in Muay Thai.

 

[Vegitto]

Originally posted by: SociallyChallenged

Originally posted by: Vegitto

Originally posted by: jaedaliu

Originally posted by: Vegitto

Originally posted by: crt1530
Type out a typical training session with sets and reps. Include everything you do for warmup.

Well, I don't really have a typical training session, but here goes:

Warm-up:
Leg rotation, inward, outward
Push-ups
Crunches
Shadow boxing
Shadow punching
Shadow hooking
Shadow everything, basically every standard muay thai move 20-30x, 2-3 sets
Stretching

Exercise:
Triceps: 2 sets, 25 reps, 1st set 35 kg, 2nd set 45 kg
Biceps: 3 sets, 25 reps, 1st set 15 kg, 2nd set 20kg, 3rd set 30 kg
Thighs: 2 sets, 20 reps, 1st set 45 kg, 2nd set 60 kg
Calves: 2 sets, 20 reps, both sets 15 kg (cutting, my calves are strong enough and big enough)
Abs: 4 sets, 15 reps, 1st set 15 kg, 2nd set 20 kg, 3rd set 30 kg, 4th set 45 kg

That's about it.. But I don't really want to spend my life on this, seeing how I go to school too.. Muay thai isn't my career.

Oh, one more thing.. I don't care if I LOOK cut, built or whatever.. I'd rather not, actually. The more unintimidating I seem, the more I can surprise my opponent and dominate them in the ring. Thanks.

your rep count is really high for trying to build power. If you're unable to gain more weight, then it's not bad, but if you've still got room to go up, it's probably a good idea to increase the weight so that you're maxing out below 8 reps.

So if I want to go for raw power, I should try to do like 3 sets of 8 reps? Could you sketch me a quick workout session?

I don't really know much about muscles and stuff, I just know I need to train to get strong, and I need to get stronger..

But anyways, I gotta go to the gym, I can't do power training but I can still do cardio..

Well, a good technique for getting your strength up is doing 12-8-6 reps while increasing the weight each set. Your goal, in essence, is to fail the very last one, but it takes some time to hone the weight combos that really work for you. You can't start light really and you want to be trying hard the whole way through. Reps of 20 are way too hard for building yourself up. Also, you gotta do some other workout stuff.

Let me point out to you that you do biceps, but no back work, squats, etc. If you want to be powerful, do some good lifts. Depending on how often you lift, do legs one day, upper body the next. That way you can do squats, dead lift, cleans, leg extensions, etc AND your back, arms, abs, etc. Most of your power in all of your strikes should come from your legs, so I'm surprised you aren't doing a lot of leg work. If you could only do one exercise, the squat would be it since it's so vital to your power, especially in Muay Thai.

Well, I kind of forgot to add that I've got really big powerful legs already, I mostly need to work on my upper body.. But thanks everyone for your help..