 Our next caller is Peggy from California. Hi Peggy, how can we help you? Hi guys. I just want to say thanks for all your podcasts. I've really learned a lot from them. I'm sure you're tired of hearing that. That never gets old Peggy. So you've touched four, but my question has to do with golfers elbows. And I can give you a little history if you want. Go for it. Let's hear it. Okay. So I've been lifting since I was in my late 2063 now, but I never did progressive overload and they never had a problem with those. So I just got off a four day split six month coaching program online. And then I found you guys at the end and I decided to do anabolic because my elbows were really hurting and I should have probably cut back before I did. So I'm on anabolic. I'm in phase one week three. And my question is, should I be doing the bi curls? I can't do the barbell that I can do the dumbbell curls, but I'm doing a slow like 10 pounds rep and then, you know, squeezing the bicep at the top. Should I continue that or should I stop those until my elbows heal a little bit more? Yeah. So two things you can do with that. One, you're definitely going to have to give them time to heal. So I would say avoid exercises that tend to bother it. And then number two, and this is just personal experience, really good deep tissue massage really made a huge difference for me in this area. And when I say deep tissue, I mean your forearms are on a massage table and the therapist is getting in there pretty deep. And then you're icing them afterwards. This made a huge difference for me, but you're going to have to lay off a little bit on the exercises that are causing the issue to allow it to heal and then slowly work your way back in because all the tight gripping, the heavy deadlifting, the heavy pulling, if the inflammation's there, it's not going to go away until you back off a little bit. Well, especially with deadlifting, it bothers this big time. So I just came off of dealing with this. Absolutely Peggy, we need to have, we need to get you prime pro. This is why this program was written. So Doug, we'll send that over to you. I actually have that. Oh, okay. So and okay, so put a lot of energy and focus on the wrist and shoulder mobility. So wrist and shoulder mobility, do that for sure before you get into your workout. You can also, I would actually change out the bicep curls for Zotmin curls. So Zotmin curls, if you go to Zotmin curls, Z-O-T-T-M-A-N, if you go to our YouTube channel and just put in the search bar, put in Mind Pump Zotmin curls, I believe Sal teaches those in there. Yeah, you teach them, right? Go in there, watch how we do them, replace the bicep curls with Zotmin curls in there. That'll help. Go real light. This is correctional. You're not doing it to work out your biceps. You got to go really, really light because any type of intensity on this area is just going to make it worse. But if you do a good job on the, and this is when you know you're doing prime pro correctly too, but the intent of it is very important, right? If you just kind of go through the movements and you don't challenge the end range of motion, you won't feel it. But if you do a good job, you actually should feel instant relief in that area. And if you have one side that's worse than the other, you should see there's discrepancy in the wrist mobility on that side and or the shoulder mobility on that side. And you just want to work on that. And that's something that you can do all day through the day. So right now I find myself, because this is something I was just recently battling, getting down on all fours and doing the the wrist movements that we have in there. And it does it instantly gives me relief. Now, if you also have the luxury of being able to have a massage therapist, I would recommend that too. But you can definitely do a lot of work here just with your mobility stuff. Yeah, well, definitely highlight the fact that we got to let them heal a bit. And, you know, that's something that like, I think in terms of getting a deep tissue massage is great. But, you know, in terms of working out, like letting off a bit, but but taking this as an opportunity for when inflammation does start to to subside, that, you know, you really implement a lot of those like prime pro type movements for wrists and shoulders. So that way you can prime yourself properly before going back into the to the workouts. So you know, this problem we can wreak we can sort of correct the patterns that you had beforehand that was actually causing this issue to occur. One more thing too, if you want to try a natural anti inflammatory, this doesn't solve the problem, but it might help get you to the point where you feel better a little faster. You can try supplementing with bromelain, just make sure you take it on an empty stomach. So two or three times a day, you could take some bromelain pills or capsules on an empty stomach. So not with food, otherwise it acts totally different. And you should notice a significant improvement in the inflammation, but let it heal completely before you go back and start pushing the exercises, don't wait until it feels a little better. And then go work out because otherwise it's just going to you're going to stay fighting it the whole time. So the deadlifts actually aggravate it because that this is my first time doing deadlifts in the last six months. And I really like them. Oh, I mean, do I need anything that involves needing a strong grip or that involves pulling will aggravate it. So just go real light, practice the technique in the form. Yeah. And the guys may disagree with me here. So that again, I've been dealing with this right now. So what I did was this is where while I'm working on this for it to heal, I've been using wrist wraps when I do my deadlift. So then and the thing you got to be careful of is that's a bandaid temporary. I know that it's not like you don't want to just forever now deadlift with wrist wraps, you want to address the issue. But if I'm trying to get ease back into my deadlifting, I'm still working on the golfer's elbow. And so this just I just did this yesterday when I deadlifted, I just used my wrist wraps to help so I don't put as much stress on the golfer's elbow. So that's not a permanent fix. That's a temporary fix while you work on this. So try that too. Okay, thanks a lot guys. No problem. Yeah, those wrist wraps, man. I mean, that's I'm dealing with this right now. No, I mean, it's like if you want to continue doing the movement, but you want to also lay off of the the muscles of the forearm, I mean, I mean, it's a similar, you know, thought process with with like physiotape like where you're trying to sort of isolate the problematic type of movement or the muscles that respond to that and calm them down while still being able to do some of the movement. So there's value in that in terms of like staying active and being able to do movements, but still you got to bring the intensity down quite a bit. I'll tell you though, years ago, this was an issue and it was a challenge and I would get better and I get worse and I had one, one and a half hour session with a massage therapist and all she did was work on my forearms and it was gnarly, but I swear to God, one session gone. It was gone, completely gone within a couple of days. So it can make a pretty big impact depending. No, it makes a huge impact to get a nice massage like that. This is a common area when I was bodybuilding that Katrina would have to work on all the time and it just, but the main reason why she had to continue to work on it was because I didn't address the root cause, which is the wrist mobility stuff. So I mean, even now you'll catch, I mean, right after she starts, you saw me doing this, like if you take it and hopefully she's on the YouTube channel so she can watch this, where I'll just take in the contracted position, right? Contract my bicep in the fully contracted position and then I'm going to rotate my wrist as hard as I can on both directions at the end range of motion. I'm trying to challenge turning it all the way. You can do this all day long, you know, so and try and do that. It's like a pageant wave. Yeah. Yeah. Yeah. Hello. But Jackie Kennedy. But the key to this, you know, when we teach mobility stuff that I think where people go wrong is they just, they do this, right? They just go through and they stop at the end range where the where the relief will happen is taking to the end range and challenging trying to continue to rotate it and intensifying that. Yep. Yep.