Expert: Dr. J. Shawn Leatherman - 9/22/2006

Question
Dr. Leatherman,
 I have a question, i have begin using heavy weights while working out, and over the last month have been getting stronger.  I have been noticing that when i do lift weights especially ones like the bench press or where i lift weights over my head and bring it back down to my chest, i get a pain in my arm that goes across my arm right above my bicep to the back of my arm.  i'm wondering that that could be, i rested it for several days and it was fin ebut when i go back to lifting the pain comes back.  

Answer
Dear Brad,

When lifting heavy weight, you are subjecting your body to unnatural physiological stress to the muscles, tendons, ligaments, and skeletal system.  Concerning the specific nature of the bench press and over the head presses, these lifts place increased stress and demand on the pec minor, pec major and anterior deltoids.  

Concerning your pain patterns it sound as though you have a strain to those musculotendinous structures because of the fact that the pain is only present with lifting activity and has subsided with rest.  I do not expect any neurological compromise from what you have described.  

Concerning the pain location and how it travels, the three heads of the deltoid are the likely culprits.  When weights are significantly increased in a short period of time, smaller muscles involved in movement are frequently strained.  In your case I would take a 1-2 week break in your schedule of heavy lifting and concentrate on perfecting the form in your exercises.  Form is much more important than lifting heavy weight when body conditioning, cardiovascular health and muscle symmetry and function are concerned.  

Now obviously you need to increase weight progressively to make any appreciable gains in size and strength, but those gains are worthless if you are injuring the body.  Think about the long term effects.  In addition you need to evaluate your nutritional program, with an injury it is important to take in enough nutrients for repair and reduction of inflammation, (good clean protein and plenty of vegetables and omega II fatty acids), increased antioxidants for cellular repair, and your clean fluid intake must be maintained.  You should be drinking  50-75% of your body weight in fluid ounces every day.  Ex:  200lbs = 100-150 fluid ounces of pure water daily.

As you progress back into heavier lifting remember not to jerk the weight and accentuate the eccentric movement not the concentric movment of the muscle contraction and you will continue to place increased loads on the muscle for continued strength and size gains while lowering your risk of injury.  Fo futher information on proper lifting techniques, look to the National Strength and Conditioning Association (NSCA).  www.nsca-lift.org

Good luck with your program Brad.
Respectfully, Dr. J. Shawn Leatherman