Elbow issues and Dips Frequenz

[Maximilian Knödl]

Hey Joe, I hope you doing good!
What do you think about, doing dips every other day ? I have elbow issues ( sulcus ulnaris Syndrom ), my elbow clicks every time i bend my elbow under load. I tried everything to fix it but it seems the only way to fix it is surgery. Maybe you have some ideas to fix it? Surgery Is not an option for me, I don’t have pain if I choose exercises where my elbows don’t click. For triceps it is the nautilus plate loaded dip machine, nautilus chestpress plate loaded neutral grip and dumbell kickbacks. ( not the best exercises I know )
At the moment my split is:
Legs
Push
Pull
Arms
Again // off days as needed
I do dips at the end of the pushday and at the beginning of the arm day. 2 sets each day.
What do you think about that ? Should I do dips only at one of those days ? My triceps responds very well doing only the nautilus dips. ( at least for my situation )

God bless you and greetings from Germany!

[Joe]

Hey Joe, I hope you doing good!
What do you think about, doing dips every other day ? I have elbow issues ( sulcus ulnaris Syndrom ), my elbow clicks every i bend my elbow under load. I tried everything to fix it but it seems the only way to fix it is surgery. Maybe you have some ideas to fix it? Surgery Is not an option for me, I don’t have pain if I choose exercises where my elbows don’t click. For triceps it is the nautilus plate loaded dip machine, nautilus chestpress plate loaded neutral grip and dumbell kickbacks. ( not the best exercises I know )
At the moment my split is:
Legs
Push
Pull
Arms
Again // off days as needed
I do dips at the end of the pushday and at the beginning of the arm day. 2 sets each day.
What do you think about that ? Should I do dips only at one of those days ? My triceps responds very well doing only the nautilus dips. ( at least for my situation )

God bless you and greetings from Germany!

[Maximilian Knödl]

Max is totally fine! Thanks a lot for your answer Joe! That helps my mind a lot, Hopefully I can fix my elbow clicking. I plan my armday because of forearm work and biceps work. I hate doing this after back. Maybe this day can improve my elbow health and lead to some gains. Im hyped for your forearm workout!

[Maximilian Knödl]

Hey Joe, I’m sorry I have some other questions…as you see in my split, my frequency is pretty high for everything, simple because I Love Training and have my own gym in my basement.
On my leg day I do

A1. Seated legcurls 3 sets
B1. Front squats 3 sets
C1. Leg X 2 sets / last set Monster drop
D1. Calf’s raises

Now my questions, what do you think about that day ? And should I incorporate banded split squats on that day and repeat the complete day? Or
should i do 2 different legdays, where I alternate between front and backsquats and leg X and banded split squats ? To give my knees a little break and have more hips involved in that day. I do the split squats with my rear foot elevated and would do 1 working set and 1 monster drop till my legs fall off.
So the other day would look like that
A1. Seated legcurls 3 sets
B1. Back squats 3 sets
C1. Banded split squats 2 sets
D1. Calfs raises

[Joe]

Maximilian Knödl wrote:

Hey Joe, I’m sorry I have some other questions…as you see in my split, my frequency is pretty high for everything, simple because I Love Training and have my own gym in my basement.
On my leg day I do

A1. Seated legcurls 3 sets
B1. Front squats 3 sets
C1. Leg X 2 sets / last set Monster drop
D1. Calf’s raises

Now my questions, what do you think about that day ? And should I incorporate banded split squats on that day and repeat the complete day? Or
should i do 2 different legdays, where I alternate between front and backsquats and leg X and banded split squats ? To give my knees a little break and have more hips involved in that day. I do the split squats with my rear foot elevated and would do 1 working set and 1 monster drop till my legs fall off.
So the other day would look like that
A1. Seated legcurls 3 sets
B1. Back squats 3 sets
C1. Banded split squats 2 sets
D1. Calfs raises

[Maximilian Knödl]

Thanks a lot Joe! What are your thoughts on only training in the lengthen Position of a muscle ? I mean half reps at the bottom of an exercise. I would always train the full range of motion if it’s possible, but with my elbows I can’t do really any full press variations. The only one i can do with heavy load is the plate loaded nautilus chestpress. On other exercises I can do some half reps at the bottom. Do you have any suggestions to train chest an shoulders with progression ? Should I pick Isolation exercises ? Or some supersets between half bottom reps and isolation exercises ? I would like to hear your thoughts an that.
Thank you so much for all your answers ! I appreciate that a lot !

[Joe]

Maximilian Knödl wrote:

Thanks a lot Joe! What are your thoughts on only training in the lengthen Position of a muscle ? I mean half reps at the bottom of an exercise. I would always train the full range of motion if it’s possible, but with my elbows I can’t do really any full press variations. The only one i can do with heavy load is the plate loaded nautilus chestpress. On other exercises I can do some half reps at the bottom. Do you have any suggestions to train chest an shoulders with progression ? Should I pick Isolation exercises ? Or some supersets between half bottom reps and isolation exercises ? I would like to hear your thoughts an that.
Thank you so much for all your answers ! I appreciate that a lot !

[Maximilian Knödl]

Ok thanks a lot Joe ! That helps me lot !
I would structure my push days like this

A1. Nautilus chestpress ( full range )
B1. Seated roller cable fly
C1. Seated overhead barbell press ( half reps bottom
D1. Lying Cable cuff raises
E1. Dips

A1. Nautilus chestpress ( full range )
B1. Incline barbell press ( half reps bottom )
C1. Seated roller cable fly upper chest focus
D1. Seated Y Cable cuff raises
E1. Dips

What do you think of that ?

[Joe]

Maximilian Knödl wrote:

Ok thanks a lot Joe ! That helps me lot !
I would structure my push days like this

A1. Nautilus chestpress ( full range )
B1. Seated roller cable fly
C1. Seated overhead barbell press ( half reps bottom
D1. Lying Cable cuff raises
E1. Dips

A1. Nautilus chestpress ( full range )
B1. Incline barbell press ( half reps bottom )
C1. Seated roller cable fly upper chest focus
D1. Seated Y Cable cuff raises
E1. Dips

What do you think of that ?

[Maximilian Knödl]

Hey Joe,
I just tested my new push workouts, flip flop some exercises and tested them. When I only do half reps in the incline barbell press, I don’t get a good pump or good feeling. I meen it’s ok, but i think I miss something. The Half reps shoulder press seems to be good. Now my questions.
Would it be enough for chest, only doing the flat nautilus chestpress ( slight decline ) and the cable roller fly ? These movements feeling awesome, and I want to add some mass to my chest. Or should I incorporate the incline barbell press half reps with some metabolic extra volume to hit that upper chest fibers?

Something linke this :
A1. Nautilus chestpress 2 sets 6-12
B1. Incline press bottom 2 sets 6-12
*B2. Incline cable flys 1 set 10+reps
*B3. Dumbell pullover 1 set 10+reps
C1. Cable Roller flys 2 sets 8-15 reps
D1. Military press bottom 2 sets 6-12
E1. lying laterals 2-3 sets 8-15 //2 drops
F1. Nautilus Dips 2 sets 6-12

*after back off set
Or do you have any other suggestions, how I can maximize my chest growth, with my elbow issues? I mean all fly variations feeling awesome, but for gaining some mass, I think have to press..I really would like to hear your thoughts on that.

Thanks a lot ! God bless you !

[Joe]

Maximilian Knödl wrote:

Hey Joe,
I just tested my new push workouts, flip flop some exercises and tested them. When I only do half reps in the incline barbell press, I don’t get a good pump or good feeling. I meen it’s ok, but i think I miss something. The Half reps shoulder press seems to be good. Now my questions.
Would it be enough for chest, only doing the flat nautilus chestpress ( slight decline ) and the cable roller fly ? These movements feeling awesome, and I want to add some mass to my chest. Or should I incorporate the incline barbell press half reps with some metabolic extra volume to hit that upper chest fibers?

Something linke this :
A1. Nautilus chestpress 2 sets 6-12
B1. Incline press bottom 2 sets 6-12
*B2. Incline cable flys 1 set 10+reps
*B3. Dumbell pullover 1 set 10+reps
C1. Cable Roller flys 2 sets 8-15 reps
D1. Military press bottom 2 sets 6-12
E1. lying laterals 2-3 sets 8-15 //2 drops
F1. Nautilus Dips 2 sets 6-12

*after back off set
Or do you have any other suggestions, how I can maximize my chest growth, with my elbow issues? I mean all fly variations feeling awesome, but for gaining some mass, I think have to press..I really would like to hear your thoughts on that.

Thanks a lot ! God bless you !

[Maximilian Knödl]

Thanks Joe ! That helps a lot !

[Author]

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