Training and Joint Health

Adnan Adil

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Generally the workouts are good for the health, we all know. In recent times I see more and more opinions that lifting heavy weights is not good for the joints, especially in the long term. From other hand the wear and tear of the joints is possible from overusing them- with very high reps. Honestly for now, I don’t feel something wrong with my joints, but I am little worried about the future. I am still young, but the things can change in the future. So I was wondering what is your experience with weight training? Do you see any difference in how your body feels after heavy, moderate and low weight training? In what rep range, with what number of sets, how many exercises and how frequently we should train?
 
Do you see any difference in how your body feels after heavy, moderate and low weight training?
Yes, big and strong after heavy training.
In what rep range, with what number of sets, how many exercises and how frequently we should train?
The answer is, and always will be - it depends on your goals. And proper form is the biggest factor either way. Lower reps, which assumes heavy weight, say 5-8 are good for your tendons. IMO the jury is still out on high vs low reps effect on articular surfaces, again assuming proper form and low impact movements. At least I've never seen any good science one way or the other.
 
As long as you use good form, you should be fine regardless whether you lift heavy for lower reps or lighter for higher reps. In fact you should mixing it up for best results.

One thing I found with time is that you should also focus on mobility, balance, flexibility, and other similar athletic qualities that are often neglected. This is what I am now focusing more on as I age. Yet I still think you should squat and deadlift heavy if you can.

I am focusing more on calisthenics now. They can provide a bulk of your strength training.
 
As long as you use good form, you should be fine regardless whether you lift heavy for lower reps or lighter for higher reps. In fact you should mixing it up for best results.

One thing I found with time is that you should also focus on mobility, balance, flexibility, and other similar athletic qualities that are often neglected. This is what I am now focusing more on as I age. Yet I still think you should squat and deadlift heavy if you can.

I am focusing more on calisthenics now. They can provide a bulk of your strength training.
Working only for hypertrophy and or strength reduces mobility or at least range of motion, I mean you might not lose flexibility, but it becomes harder to reach at certain angles, because of the extra bulk. Also the endurance- it might remain the same, or even a little higher, but you would need bigger fuel tank, so extra work would be required.
 
Working only for hypertrophy and or strength reduces mobility or at least range of motion, I mean you might not lose flexibility, but it becomes harder to reach at certain angles, because of the extra bulk. Also the endurance- it might remain the same, or even a little higher, but you would need bigger fuel tank, so extra work would be required.





This guy has really good flexibility to go along with his muscles. He can do splits and much more.
 
I'd be lying to say that I don't feel more sore, stiff, etc. when peaking lifting heavy. With that said, I also get really beat up running. It's all manageable with stretching, but stretching and recovery become extremely necessary when I'm going heavy.
 
Stretching dynamically beats static stretching 9/10 times in most situations. Olympic lifts variants are obviously good for mobility.
 
Its good for general bone health and bone density.

You're going to have some injuries if you really push yourself. Question is how much?
 
How to check ofc obiviously are functional tests etc plus how to see joints etc...

MR ....and doctors. This. CT to some extent too is used, sometimes in some case both should be used.
However if about tendons condition often USG + MR are used.
Plus ofc functional tests etc.

It is individual thing.

I had did oly type lifting type stuff and it wasn't bad for me, also another stuff with not that big weights but for speed...
Joints still are normal, however I didn't had lifted oly type stuff close to medals level...
Mainly cos I also had used weight lifting stuff with lesser weight but for speed etc.

Plus if it is for combat sport there are different tasks.
For me liked such stuff cos with pressure type stuff in close range...for KB and boxing etc was good for me.
Cons: slower hands....

It depends ofc from person...there isn't universal recipe.
 
Generally the workouts are good for the health, we all know. In recent times I see more and more opinions that lifting heavy weights is not good for the joints, especially in the long term. From other hand the wear and tear of the joints is possible from overusing them- with very high reps. Honestly for now, I don’t feel something wrong with my joints, but I am little worried about the future. I am still young, but the things can change in the future. So I was wondering what is your experience with weight training? Do you see any difference in how your body feels after heavy, moderate and low weight training? In what rep range, with what number of sets, how many exercises and how frequently we should train?
I've experienced both ends of the pay-off.

Ego(ish) training in my early 30's. Although it was more geared towards wanting strongman progression. I became strong but pushed myself beyond my limits and ended up with pain that shouldn't have been necessary.

At the same time, some training symptoms from Muay Thai and track training were a terrible back (I'm quite tall and big boned). It took me deadlifts to fix myself. Hard Muay Thai again in my mid-30's put me back in pain and suffering. Deadlifts, once again to the rescue.
Now I'm almost 44. BUT - I no longer have bars. I'm all in on calisthenics. I'd still deadlift though if I had a bar. I'd probably squat too except I have a knackered shoulder.

So. Good form, controlled compound lifting forces your body into becoming stronger - not just in the muscle. Ligaments. Joints. Everything strengthens.
But pushing at the upper percentile of your limits to become the strongest brings risk.
Training tired and poor form brings risk.
Training dehydrated and underfed brings risk.
Nearly all of it injury - but ultimately, lifting compound is a great return on investment - but the ego needs leaving at the door.
 




This guy has really good flexibility to go along with his muscles. He can do splits and much more.

Muscles and flexibility, simultaneously are achievable, but you have to work on both. Most people are training more the one of them.


I've experienced both ends of the pay-off.

Ego(ish) training in my early 30's. Although it was more geared towards wanting strongman progression. I became strong but pushed myself beyond my limits and ended up with pain that shouldn't have been necessary.

At the same time, some training symptoms from Muay Thai and track training were a terrible back (I'm quite tall and big boned). It took me deadlifts to fix myself. Hard Muay Thai again in my mid-30's put me back in pain and suffering. Deadlifts, once again to the rescue.
Now I'm almost 44. BUT - I no longer have bars. I'm all in on calisthenics. I'd still deadlift though if I had a bar. I'd probably squat too except I have a knackered shoulder.

So. Good form, controlled compound lifting forces your body into becoming stronger - not just in the muscle. Ligaments. Joints. Everything strengthens.
But pushing at the upper percentile of your limits to become the strongest brings risk.
Training tired and poor form brings risk.
Training dehydrated and underfed brings risk.
Nearly all of it injury - but ultimately, lifting compound is a great return on investment - but the ego needs leaving at the door.
Generally pushing hard takes toll, no matter what you do. Pushing to your limits, is always dangerous and bad for the long term health. Firas Zahabi has an interesting interview about the longevity in sports. In his opinion, harder you push, shorter your career would be.
 
Stretching dynamically beats static stretching 9/10 times in most situations. Olympic lifts variants are obviously good for mobility.

I have to agree.

Strengthening is lengthening. Getting into a stretched position while still having access to strength does the body good. Of course you don't want to do explosive training this way. But if you're trying to stretch your hamstrings a nice controlled RDL with a good stretch at the bottom for a few reps could be the thing your missing if all you've focused on is static stretches.

People first poopoo'd knees over toes guy, but a lot of his ideas(not all) are actually pretty effective for accessing strength through long ROM lifts or in provocative positions.
 
For stretching what do you guys recommend? Yoga or something else? Any YouTube channel recommendations to get started?
 
For stretching what do you guys recommend? Yoga or something else? Any YouTube channel recommendations to get started?
What's the goal? High level flexibility, general mobility or just to aid recovery.

I like Yoga for BJJ (subscription based) and Yoga for Adrienne and similar Youtube channel variants for a free option.
The slow recovery style sessions are better for older athletes. They extra time in strecthes is better than hatha style yoga for recovery if you aren't just practicing yoga.
 
What's the goal? High level flexibility, general mobility or just to aid recovery.

I like Yoga for BJJ (subscription based) and Yoga for Adrienne and similar Youtube channel variants for a free option.
The slow recovery style sessions are better for older athletes. They extra time in strecthes is better than hatha style yoga for recovery if you aren't just practicing yoga.

I'm a member of Yoga for BJJ. The Yoga for Rocks programs are gold. :cool:
 
For stretching what do you guys recommend? Yoga or something else? Any YouTube channel recommendations to get started?
Dynamic stretching search YouTube for routines. The mainstays are some type of hamstring stretch like a back roll into a forward reach. Butterflies and 90/90 hips flips for hips and groin. Either bar hangs or reaches on a surface for shoulders as well as arm circles for shoulders. back bridges will hit your torso and forearms. Quads just simple butt kicks or the like. Another good hip and toro is deep lunge back knee on ground and rotate your stretching side arm up.

Static stretching and yoga is almost useless for anything unless you want to be a contortionist.
 
I'm a member of Yoga for BJJ. The Yoga for Rocks programs are gold. :cool:
I don't currently have it but I have in the past. I own the old Yoga for rocks program as a standalone somewhere.

I still use a variation of one of their sessions as recovery after a hard training session when i am wrecked.
The whole session is legs against the wall and laying flat on your back haha.

The voice over is about being so tired you can't even sleep.

I used ROMWOD way back in the day, but the new versions suck.
 
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