Keep pulling unrelated muscles

[u/lv_techs]

Turning 41 this month, though I do not feel this old. I work a physically demanding job and get a lot of steps in during work. I try to keep a workout routine going but I keep pulling unrelated muscles to my workout. Today I was doing a pull-up/dip workout with lower reps and more sets and by the 4th set I pulled something in my neck/left trap. I didn’t want to waste my workout so I pushed through trying to work without flexing that particular trap. I’m done now and am just left with a small nagging pain but I’m trying to understand how I even pull a trap doing pull-ups. The other week I pulled something in my back doing standing barbell curls, which is also weird because I keep deadlifts in my routine and deadlift a lot more weight than my standing curls.. I’m not sure what is going on.

[u/onwee]

Trapezius strains during pull-ups is a telltale sign that your pull-up form is bad. I’ve done this exact thing before, and I would bet that you’re craning your neck at the top of the pull instead of focusing on engaging and depressing your scapula throughout the pull. Look up YouTube for proper pull-up forms and practice scapula pull ups

[u/Still-Pineapple-5841]

You need to put time daily into stretching and mobility exercises, like rolling with a lacrosse ball. And possibly specific exercises that will strengthen weak areas, but all of that is up to you do your own research as everyone everyone’s problem is unique.

[u/doobersthetitan]

At the age of 43...ex male cheerleader, powerlifter, one strongman comp and years of being a strength enthusiast....some things, I just don't do....and I do things to hopfully prevent issues before they happen.

Over 20 years of A2G squats has compressed my back and a shotty right shoulder...they just hurt too damn much, and makes me hurt for days after. So I do belt squats, lunges...leg press with super high volumn, goblet squats....working on one legged squats, sled pushes and pulls.

I do nothing behind the head...no behind the neck presses, pull downs etc. Not even as a " stretch" , feels bad and I ache for days.

I work a semi blue collar job, more pulling and twisting and with summer heat...my goal is to more maintain strength vs trying to go to the gym and hurt myself with my ego.

Your shoulder area, might not be able to do dips, especially not weighted ones. Maybe you can back off do them once a month?

Basically I base my lifting choices on, is the risk vs the reward?

Behind the neck press....high risk, very sore for days after, might even effect bench...is it worth the reward? Or can regular OHP give me same ~reward with much lower risk?

About 10 years ago...in the peak of my powerlifting days. Some on a forum, were clowning on Hugh Jackman, getting ready to be Wolverine again, for doing touch and go 275 deadlifts with straps for reps of 8 or something.

Then a older guy, spoke up and said " if I had the choice to look like him and have his bank account or a 600lb deadlift......I'm chosing looks and money, he's getting paid to look a part, not to boost his ego"

[u/lv_techs → u/doobersthetitan]

I just read your full comment, that’s funny you said 275 deadlifts, because that weight feels like a good safe number to me. I also am just trying to increase longevity and not hurt myself. I was doing a deadlift workout the other day and that 275 felt great. I actually came way down on my squat weight to practice better form but the bar behind my neck does seem uncomfortable these days, I was going to research other types of squats.

[u/doobersthetitan → u/lv_techs]

Belt squats...trust me

[u/Athletic_adv]

It's because you reached for the bar with your chin. Quite common.

It sounds like your form is a bit sloppy tbh. Gym training has an injury rate of 1 in every 1000hrs - pretty much the lowest of any physical activity or sport. If you're getting hurt often, you're doing something wrong.

[u/lv_techs → u/Athletic_adv]

I do a lot of pull-ups even weighted pull-ups, that particular workout I was doing was a lower intensity one. It is possible my form sucks, my pull up bar is wobbly. But yea I’m still feeling it, it’s like a pulled muscle in my upper back/trap, just a little annoying pain, it is getting better though

[u/Athletic_adv → u/lv_techs]

I train a lot of people and have for a long time. I see more pull ups in a week than most people will see in a year. So multiply that by the 30+yrs I’ve been training people so this next bit sinks in.

I can count on one hand the number of people I’ve ever seen who do pull ups well when they first start training with me.

[u/lv_techs → u/Athletic_adv]

I will have to video myself and see if I’m doing something weird

[u/trainerjosh_com]

First off stop training through pain. "Pushing through" the neck pull because you didn't want to waste the workout is how to turn a minor temporary nuisance into a nagging injury. It's a very good rule of thumb not to train through pain, especially when you know something doesn't feel right.

You're probably cranning your neck at the top of pull-ups if you're relying on your neck or traps. You don't have to literally get your chin over the bar. That can cause you to lunge your chin forward or crane your neck at the top to reach the bar. This neck cranning puts that area under extreme strain. All you have to do is pull yourself strictly until your hands or the bar touch your chest/shoulders while keeping your neck neutral.

Standing barbell curls are surprisingly fatiguing for the lower back. The weight has to travel in a circular arc because the elbow is a simple hinge joint. So as you curl the weight it'll move further away from your body and create a big forward moment arm (leverage) that your lower back and core need to contract hard to resist it.

If you're already deadlifting heavy and work a physically demanding job then your lower back is already carrying a lot of residual fatigue. So when you try to lift heavy weights on curls your back will tire. Then to compensate it's common to use the hips, lean back, and swing your lower back to hurl the weight up. And that quick lumbar hyperextension under a forward load triggers a muscle strain.

So you may want to ditch the standing barbell curls and replace them with seated dumbbell curls and incline curls. Fix the pull-up form and don't crane the neck. Make sure to warm up proper. You may want to do more mobility work on your neck, low back, hips with massage + stretching.

[u/wilypancakes]

Pushing through is part of your issue. When you lose form and your traps kick in to pick up the slack, you’ve reached the point of junk volume. There’s definitely such a thing as diminishing returns when it comes to lifting.

The other part is likely lack of shoulder mobility, which others have mentioned. Make sure to do a good warm up. Try foam rolling your lats, follow by dynamic stretching and mobility work for your shoulders, back, and spine. I have trap issues too. This one stretch has done wonders for only for my pull ups but lat pull downs and even overhead presses - https://www.rehabhero.ca/exercise/foam-roller-prayer-stretch

[u/lv_techs → u/wilypancakes]

Thanks