Tackling Tweaks - Beast Over Burden - #573

Barbell Logic

Health & Fitness, Nutrition, Health, Diet, Fitness, Weightlifting, Barbelltraining, Strengthtraining

4.6 • 1.2K Ratings

🗓️ 30 July 2024

⏱️ 26 minutes

🔗️ Recording | iTunes | RSS

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Summary

Tackling tweaks can be terrifying. You're lifting and suddenly - OUCH - pain. We discuss how to handle these tweaks.

Tackling Tweaks: Don't Catastrophize

You're lifting, all is going well, then suddenly you feel pain.

What do you do? How do you handle this? Why me, why now!?

It can be easy to catastrophize, to immediately assume the worst.

The reality is, your workout may be over, it may not be, you may be able to do something. You want to do what you can do, and most tweaks may affect one or two workouts but will have a quick return to normal.

Tackling Tweaks: Step-by-Step

Andrew & Niki break down how Niki dealt with a recent adductor tweak and how this can apply to similar situations for you.

Evaluate for red flags
Calm down
Check for range of motion
Incrementally start loading it

The first two steps may be interchangeable, but first check in with your body. Do you feel tingling? Is there bruising or swelling? Is it unilateral or bilateral? If you feel tingling or see bruising or swelling, it is more than a tweak.

Depending on how you are feeling, you may need to calm down. This may involve sitting or walking around.

Check for range of motion. Move into a position of discomfort and see if it gets better or worse. Stop if it gets worse.

Then, assuming you encounter no red flags, begin to load incrementally. It is probably a good idea to do the movement slow and controlled - maybe a tempo variation with a pause. You may adjust the movement to limit the involvement of the muscle that hurts.

Winning may look like getting some movement done - it will likely not look like getting the programmed workout done.

Tackling tweaks does not have to be terrifying. Learn how.

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Transcript

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0:00.0	You're listening to Barbell Logic.
0:04.7	The podcast where we talk about what it means to experience strength.
0:08.3	And how you can use simple, hard and effective strategies in training and nutrition to improve your life.
0:15.0	It starts with meeting you where you are right now and finding lasting solutions.
0:20.0	Welcome to the show. Hey everybody. Welcome to your favorite podcast. It's Barbologic Beast Over
0:37.3	Burton. I'm your host Nicky Sims with me is Andrew Jackson. What's up Andrew
0:40.8	Andrew? Howdy? Howdy howdy? You're getting get at that intro. I think if I had to try to do that I would not I would have to take many takes you just bang one shot one kill. I think when I listen to a podcast I don't like it when the
0:54.9	intros are really long. Stop trying to keep it short and sweet. Get through the awkward
1:00.1	spots, say hi to your friends Mission accomplished.
1:03.0	And start talking about things that are common problems.
1:08.0	Let's give some solutions.
1:10.0	Okay.
1:11.0	What's on your mind?
1:17.6	On one hand, it's too bad we have to talk about this because it was very traumatic, this thing that we're gonna talk about.
1:19.4	But I, on the other side, I'm glad that it is what it is now.
1:24.1	Yeah, and I want to talk about it because I think this is
1:27.6	universal. Every single lifter will encounter this at some point in time and I think it's worth putting out there
1:37.4	because somebody might be in the middle of their session right now experiencing it as we speak.
1:42.2	So what happened on your last Saturday leg day?
1:48.0	Yeah, so Saturday leg day. I love Saturday leg day because I get to deadlift. I only deadlift once a week.
1:54.6	We were switching up strategy a little bit so it was a little bit of intensity and
1:58.5	getting into volume. I was pretty excited about it. Overall I just loved leg day.
	...

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