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O/T: HEALTH Any Powerlifters/Weightlifters that lift heavy?

ambrosinibello

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I am currently somewhere between powerlifter and weightlifter in terms of strength and body composition.

What type of supplements do you guys take for pain?

I am trying to get stronger (I am right at Bench 325 and Squat 345+) and im having trouble going harder without feeling pain. What's a good way to build massive strength without pain or fuking up your body?
 

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Charnell

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I used to do powerlifting style workouts a few years back when I was on active duty (around 1200 total). Heavy lifting and having to run a lot really does a number on the knees.

Glucosamine, ibuprofen, and alcohol really numbed the joints. What kind of pain do you have? A tens unit might help, icy hot too. Just don't use icy hot on a groin pull, made that mistake when I played middle school football.
 

DustinH

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Omega-3's help with inflammation rather than having to take Advil (or worse) on a daily basis. You have to take the fish oil consistently. They have orange and lemon flavored fish oils (non-rancid too) at places like Vitamin Shoppe. When I take it consistently I always feel better. The problem is that it gives me an upset stomach so I slack off a lot.
 

rogue synthetic

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What's a good way to build massive strength without pain or fuking up your body?
Have parents with large skeletons, thick joints, and a tendency to hold muscle mass. I recommend Samoan or other Pacific Islander.

If you're like the rest of us mortals...learn how to rate your efforts, don't trash yourself week after week, and cycle some phases of bodybuilding workouts in between your strength and peaking cycles.
 

Longinus

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Used to train with 5/3/1 from Jim Wendler. Got me good results (+3 x body weight for DL).

Right now my lower back starts hurting, so I don't go as hard as I used to (but could also be a different bed).
 

Jesse W

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I am currently somewhere between powerlifter and weightlifter in terms of strength and body composition.

What type of supplements do you guys take for pain?
Where is this pain? If it's a joint area, you might need to back off for a week. Then check your form for the lifts that the pain originates from,( check squat form for knee pain ect)
From my own experience, doing lazy or improper form for a lift like squat or bench press has resulted in recurring pain in my joints and ligaments.

That being said, I've adopted cycling hot and cold showers after working out. Straight up cold showers work as well. I just like to enjoy the first part of the shower and end with the chilling cold.
 

ambrosinibello

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I used to do powerlifting style workouts a few years back when I was on active duty (around 1200 total). Heavy lifting and having to run a lot really does a number on the knees.

Glucosamine, ibuprofen, and alcohol really numbed the joints. What kind of pain do you have? A tens unit might help, icy hot too. Just don't use icy hot on a groin pull, made that mistake when I played middle school football.
Have been taken ibuprofen almost daily. Not sure what you mean by alchohol. Pain is in the line that separates the shoulder from the chest. Comes mainly from benching.

Omega-3's help with inflammation rather than having to take Advil (or worse) on a daily basis. You have to take the fish oil consistently. They have orange and lemon flavored fish oils (non-rancid too) at places like Vitamin Shoppe. When I take it consistently I always feel better. The problem is that it gives me an upset stomach so I slack off a lot.
Cool. I'll pick up some today. I've been meaning to but this is a good reason why.

Yoga does wonders
I used to do it quite often. Need to get back into it. Is 1x week enough to see resutls?
 

Charnell

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Not sure what you mean by alchohol.
That was a joke about Marines being functioning alcoholics and having a multitude of problems with their body's when they get out of the service (alcohol numbing the pain).
 

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Bradley R

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A few points here:

First, how long have you been powerlifting? How often do you train? What kind of training volume are you doing?

A commonly recommended solution for powerlifting(and lots of sports in general) is to down bottles of ibuprofen and push through. Problem with that is that it just band aids the problem, doesn't actually fix anything. Your recurring inflammation is a signal that something is wrong and causing inflammation. Same with supplements - they can help, but they're not something you want to heavily rely on.

A few possible (real) fixes -
  • Change your diet. I can almost guarantee that your diet is playing a role in your inflammation. Generally powerlifters don't eat the best when trying to pack on muscle mass. You might be an exception, but eliminating dairy, grains, acidic foods are almost always going to help. Try the elimination diet to figure out if there's something specific your body isn't taking kindly to. Another sign your body is acidic is if you're having trouble shedding weight even when you're at a calorie deficit and work out all the time.
  • You could have a muscle imbalance. Oftentimes lifters of any kind are very quad dominant, meaning your quads are overactive and muscles such as your hips and hamstrings are asleep/inactive. When this happens, your hyperactive muscles(quads) naturally get overworked and can also put excess stress on the surrounding joints
  • Listen to your body. If you jumped into training heavy instead of gradually building into it your body could just need a break. If you have a short term goal or competition, you may need to keep pushing. Long term it's critical to listen to your body so you don't break down further in the future.
Remember this: The body does not get stronger when you train. It breaks down when you train. It only gets stronger during the recovery/adaptation phase. If your body is not fully recovering, you're not rebuilding and getting stronger - you're just breaking it down and breaking it down constantly. This is THE most commonly forgot fact when it comes to any type of training.

Very broad answer but hope this helps.
 

BigDaddyKane

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Used to do lots of Olympic lifting (not competitively). I got up to your same numbers until I had to back off for a year from a herniated disk.

I know you know this, and it’s been said but proper form is THE number one thing you can do. When I herniated a disk in my spine it’s because I slacked off for a micro second when racking it.

Aside from that Omega-3’s in the form of complete EPA’s. When you’re lifting heavy as you are I would supplement with capsules on occasion but you want to really get them from fatty fish like Anchovies, Sardines and Salmon.
It’s incredible how much of an effect it can actually have.
 

Kruiser

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Could be a muscle imbalance. I'm guessing you are doing a ton of bench, maybe too much. Shoulders can get jacked with too much benching and no overhead pressing or anything to work rear delts.

Another reason I am guessing you are doing a ton of benching is that your bench is 325, but your squat is only about 345. Generally, your squat should be way higher than your bench as the squat should be recruiting much larger muscle groups. Google strength ratios or search T-Nation for strenght ratios.

I could be totally wrong as I'm kind of just guessing based on your numbers and that you said the pain is in your shoulders. I hope you are able to get some relief.
 

Bonelli

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Hey ambrosinibello!

Here is a 4 steps guide for you to get rid of your pain:
1 - Do not take anti-inflamatories (Get to the cause, probably you have an insufficiency in some muscles), but if you want a supplement (and I'm not sponsored by the brand, I just take them myself) look for Osteo Bi Flex (It's a mix of Condroitine and Glucosamine, it is not the SOLUTION, but it will give you some articular comfort in 7 days).
2 - Do Mobility-training at least 3 times a week. (Youtube it, you'll love it + IT WILL INCREASE YOUR STRENGH).
3 - Increase your aerobical resistance. (Try HIIT or 3x 100m potency runs).
4 - Do what is called a "De-load", just for a month do some hipertrophy training with focus on intensity over strengh and the take one week (Only one week) to train really light. (DON'T UNDER-ESTIMATE THE POWER OF A DE-LOAD!).
5 - Take Creatine supplement, it will help you produce more ATP (Adenosine Tri-Phosphate) and generate more strengh.

Look for professional help. I really mean this. What I told you above will not replace a professional.

I have a bonus for you: An insufficiency on your hamstrings can lead to injury on your shoulder (How? Your body balances every muscle to cover an insufficiency, so you can stand and walk. Recomend further research on this, you learn so much :))

I'm sorry for the rusty English. And I'm here if you have any doubt!

Good Luck!!
 

MTF

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Have a look at this post. Or maybe I'll just paste it here so it's easier to read:

--------------

My joints, tendons and other soft tissue could not handle the load. (I have a small frame) so I ended up on an orthopedic surgeon's table multiple times with multiple surgeries to correct the stress I put them under.
I used to train at the gym performing your typical weightlifting routine with compound exercises because that's what everybody said was effective. It never worked that great for me. I always suffered from little pains after every workout, particularly my back.

When I switched to calisthenics, I immediately noticed a difference. I felt like I was actually doing something healthy for my body, unlike weightlifting which felt like trying to destroy it. It was more fun, I felt more supple, and I stopped having these little pains.

I believe it's much harder to hurt yourself when you're doing bodyweight exercises because it's just a more natural way to train.

This is also what Paul Wade says in Convict Conditioning:

One of the major problems with modern forms of strength and resistance training is the damage they do to the joints. The joints of the body are supported by delicate soft tissues—tendons, fascia, ligaments and bursae—which are simply not evolved to take the pounding of heavy weight-training. Weak areas include the wrists, elbows, knees, lower back, hips, the rhomboid-complex, spine, and neck. The shoulders are particularly susceptible to damage from bodybuilding motions. You’ll be lucky to find anybody who has been lifting weights for a year or more who hasn’t developed some kind of chronic joint pain in one of these areas.
And then later in the book:

This damage is done because bodybuilding motions are largely unnatural. In order to place a great deal of emphasis on the muscles, the body is forced to hoist heavy external loads in motions and at angles not usually found in nature. One side-effect of this punishment is a vast amount of stress on vulnerable joints, joints which are forced to endure this horror repetitively over time. The result is soft tissue tears, tendonitis, arthritis and other maladies. The joints become inflamed and scar tissue or even calcifications begin to build up, making the joints weaker and stiffer. Bodybuilding movements primarily target the muscles, which adapt much faster than the joints; this means that the more muscular and advanced a bodybuilder becomes, the worse the problem gets.
--------------

I think that it's very troubling if you need to take supplements for pain. Are you training for health or because you want to become a professional powerlifter? If it's the former, something is incongruent here, isn't it?

Also, I've found that the more narrowly you focus on just one sport, the worse the muscle imbalances become and the harder it is not to develop injuries or feel pain.

For example, I used to primarily rock climb, but rock climbing relies mostly on pulling, so if you're not regularly pushing, your body will eventually be imbalanced and more prone to injuries when you perform a movement that involves pushing.

That's why I switched recently to a more holistic approach to fitness and now incorporate:
  • calisthenics - as the primary workout for strengthening my entire body with the focus on my core (because I've realized it's my weak link after suffering the most painful injury in my life).
  • swimming - been swimming more and more often recently as it's a great whole-body workout that comes with a relatively low risk of injury compared to many other sports. Also, it's useful for...
  • surfing - don't live by the coast so it's not a regular thing. Still, another way to work out different muscles in a different way.
  • rock climbing - for various reasons not only related to health it's no longer my primary sport, but it's still good for strengthening your grip, arm strength, balance, and core.
  • yoga/flexibility - I have tight hamstrings, lower back, and hips so I'm working to loosen them up. A lot of nasty injuries originate from these areas. If you can't sit comfortably in a deep squat for at least 10 minutes, time to work on your flexibility.
  • barefoot walking - feet weaken when you regularly wear shoes with too much support (virtually any shoe on the market today except for some minimalist/barefoot companies). That's why whenever I can I walk barefoot. Also helps with...
  • balance - I think that it's a very useful skill from the fitness point of view. Proper balance is key to a lot of movements, including jumping, controlling your movements when performing any strength exercises, as well as general flexibility. As for specific exercises, this includes handstands and frog stands as well as using some fitness accessories for balance like balls, indo boards, and perhaps even regular skateboards (been thinking about trying skateboards designed for surfers).
I also sometimes run (rarely, and usually either super short runs as a warm-up or intervals) and ride a bike.

In addition to all of that, how much time do you spent sitting? I switched to a standing desk and quickly noticed that after working, I no longer feel back pain and my hips aren't as tight.

As I said, it all depends on your goals. I prefer to be lean and as light as possible (just feel better this way) than huge and muscly, but even if your approach is the latter, it shouldn't cause you so much pain that what should improve your health actually ruins it.
 

Timmy C

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I am currently somewhere between powerlifter and weightlifter in terms of strength and body composition.

What type of supplements do you guys take for pain?

I am trying to get stronger (I am right at Bench 325 and Squat 345+) and im having trouble going harder without feeling pain. What's a good way to build massive strength without pain or fuking up your body?

Strength gains are so easy for the first year, after lifting weights for 5 years now i am lucky to add an extra couple of kilos to to my lifts you'll plato. Diet and sleep are the primary factors in strength and muscle gain, going to the gym is the easiest part.

Supplements i take is protein powder and creatine but honestly you dont even need any supplements at all. Some people might e.g fish oils like others mentioned etc, no 2 people are the same, some can squat a$$ to grass, for other body types it is recommended you don't squat at all, some people have hypermobile joints like myself, so it is not a one size fits all approach.

Pain is good but also bad, all dpends on the type of pain it is, is it a oh shit im gonna tear something pain, or a ouch thats a burn pain.
 

bigbob

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i'm a powerlifter but do not compete. you should not be treating any pain with drugs. what other users said here about form and proper technique is probably your mistake. I'm almost 99% sure it is. feel free to DM me if you need form checks.
 

Xeon

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For those of you who do calisthenics, does it actually build bulk and mass though?
I'm currently combining weight lifting with pull-ups (normal diet 3 meal, no supplements).
 

MTF

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For those of you who do calisthenics, does it actually build bulk and mass though?
I'm currently combining weight lifting with pull-ups (normal diet 3 meal, no supplements).
The basic principle of overload doesn't change no matter if you're holding a barbell or hanging on a pull-up bar.

Granted, in calisthenics you work with your body weight and this means that you don't want to get too bulky. Still, unless you're after a steroid-infused type of a look, you can achieve an excellent physique with calisthenics (based on what I've seen online, not my own results yet as I'm too new to this).

Type "calisthenics only" in YouTube and you'll find many examples.
 

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Devilery

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For those of you who do calisthenics, does it actually build bulk and mass though?
I'm currently combining weight lifting with pull-ups (normal diet 3 meal, no supplements).
Calisthenics can build muscle, but it will be harder to progressively overload your muscles. Of course in beginning, any exercise will make you grow bigger, but when you will be doing 20+ pull ups, it will be endurance rather than strength training. Of course you can use weighted vests or find more complicated exercises.

For a faster result, go for weight lifting. Lift heavy, and next time lift even heavier. Progressive overload is what will make your muscles grow (broken muscles tissues re-grow with an extra layer).

From my personal experience: "Focus on eating!"
Most likely normal diet of 3 meals wont be enough. Find calorie calculator on google and check your maintenance calorie intake, then add 500 extra calories (or more for dirty bulking). You can work out as hard as you can, but if you're not eating enough you wont gain mass. I was working out with around maintenance calorie intake, results? No weight gained, some strength gains. Four months ago I set myself a goal of 1000kcl surplus everyday, result? Almost 10kg gained in 4 months and drastic strength gains. Eating is also the hardest part of this..

Note: I'm not dismissing calisthenics. I suggest to incorporate exercises like push-ups, dips and pull ups in your gym routine.
 

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