Our great friend Eric ‘Merlin’ Broser answered some questions regarding tendonitis and as well pre-workout and post-workout supplements.
How can one continue to train with tendonitis? How could one lessen inflammation between workouts? ~ Matthew F, Hawaii
In situations where tendonitis is severe, I would recommend resting the area completely for up to a week so as not to make a bad situation even worse. However, in cases where the pain is tolerable, it is certainly possible to still train while allowing healing to take place.
Just follow these rules: (1) Begin the workout by increasing your core temperature via 10 minutes of moderate cardio activity; (2) Flush the injured joint with plenty of blood with several light warm-up sets before your first “work-set;” (3) Avoid any exercises that cause a degree of pain to which you cannot even focus on the target muscle; (4) Keep sets in the range of about 15-20 reps so as not to force the inflamed joint to withstand too much resistance; (5) Use perfect form and a slow tempo on every rep. After the workout is complete, the injured area should be iced for 20 minutes every hour or so till bedtime.
In addition, NSAID’s can be utilized to reduce inflammation as well, but not for more than a few days since these medications can interfere with the anabolic process.
What are the top three ingredients (aside from macronutrients) you believe should be in a pre and post workout supplement for it to be effective at aiding in building muscle? ~ Maximilian A, Pennsylvania
This is a difficult question – mostly because you wish me to narrow it down to only three specific ingredients for each supplement. However, after giving it some thought I have decided on the following response.
For the pre-workout my choices would be: (1) Caffeine – for its ability to enhance energy, focus and fat burning, while blunting our perception of pain; (2) Beta-Alanine – for its ability to help clear lactic acid, increasing a muscles ability to contract over a longer period; (3) Beetroot extract – for its ability to maximize blood flow (vasodilation), allowing for a greater and more sustained pump in the working muscles.
As for a post-workout product my choices include: (1) Creatine – to replace what is lost during an intense workout, as this nutrient is necessary for igniting strength, power, and several mechanisms directly related to hypertrophy; (2) L-leucine – a branched chain amino acid that heightens muscle growth via the mTOR pathway; (3) Phosphatidic acid – a compound that also stimulates mTOR (through a different pathway than leucine) and has been shown in recent studies to markedly enhance both hypertrophy and strength.
If you have something you would like to ask, please send Eric an email to firstname.lastname@example.org.
Visit his website – www.broserbuilt.com