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Old 01-08-2015, 04:37 PM   #1
Chris Mason
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My latest article - PML for Optimized Recovery

This is WFS. PML (Progressive Mechanical Loading) is a way to prevent and or repair injuries.

http://atlargenutrition.com/pml-opti...r-chris-mason/
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Old 01-14-2015, 11:04 AM   #2
Philipp Lendner
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Re: My latest article - PML for Optimized Recovery

Few questions here:

What was your 1RM Bench Press at the time you injured your pec? Just to get an idea how much weight you used relative to your 1RM. If 95 lbs was too much for you, I assume most of us should start with a PVC.

Do you see any benefit of performing PML sets with exercises that are used regularly in your training regime to strengthen tissues?

I assume you do these sets towards the end of your training sesson. Correct?
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Old 01-14-2015, 11:29 AM   #3
Robert D Taylor Jr
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Re: My latest article - PML for Optimized Recovery

Chris,

I'm nursing bilaterally shot elbows right now. I attempted to bench earlier this week in an effort to begin to rehab them and they were reinjured. Do you think this method would help? It's a tendon/bursitis thing vs. muscle. Would I have a similar effect with a lower risk if I started on a machine?
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Old 01-17-2015, 08:49 PM   #4
Chris Mason
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Re: My latest article - PML for Optimized Recovery

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Originally Posted by Philipp Lendner View Post
Few questions here:

What was your 1RM Bench Press at the time you injured your pec? Just to get an idea how much weight you used relative to your 1RM. If 95 lbs was too much for you, I assume most of us should start with a PVC.

Do you see any benefit of performing PML sets with exercises that are used regularly in your training regime to strengthen tissues?

I assume you do these sets towards the end of your training sesson. Correct?
I think it was in the low 400s at the time (raw).

No, I would normally do them fresh, but the timing is not particularly important to the overall concept.

Sure, the technique can be used for regularly practiced movements. This is evidenced with the track athlete that gave Louie Simmons the idea of doing high rep leg curl sessions using ankle weights. This particular female athlete found that when she practiced them regularly she did not get hamstring injuries, but when she stopped doing them injury almost always occurred.
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Old 01-17-2015, 08:53 PM   #5
Chris Mason
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Re: My latest article - PML for Optimized Recovery

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Originally Posted by Robert D Taylor Jr View Post
Chris,

I'm nursing bilaterally shot elbows right now. I attempted to bench earlier this week in an effort to begin to rehab them and they were reinjured. Do you think this method would help? It's a tendon/bursitis thing vs. muscle. Would I have a similar effect with a lower risk if I started on a machine?
The machine does provide for greater control, so I have no issue with its use. Yes, I think the technique can resolve your problem if patiently employed.
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Old 01-20-2015, 08:14 AM   #6
Robert D Taylor Jr
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Re: My latest article - PML for Optimized Recovery

Thanks Chris, I'm going to give it a serious try. At this point nothing else has worked so....
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Old 01-20-2015, 08:40 PM   #7
Chris Mason
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Re: My latest article - PML for Optimized Recovery

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Thanks Chris, I'm going to give it a serious try. At this point nothing else has worked so....
Excellent! Go slowly and start very light. Take rest days when you need them. Some pain is ok during the process.
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Old 01-22-2015, 09:14 AM   #8
Robert D Taylor Jr
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Re: My latest article - PML for Optimized Recovery

Post implementation questions:

If I am rehabbing an elbow injury, should I do this through different planes? Bench Incline dip overhead etc?

It should hurt intensely after the end of the set?
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Old 01-23-2015, 04:50 PM   #9
Chris Mason
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Re: My latest article - PML for Optimized Recovery

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Originally Posted by Robert D Taylor Jr View Post
Post implementation questions:

If I am rehabbing an elbow injury, should I do this through different planes? Bench Incline dip overhead etc?

It should hurt intensely after the end of the set?
I would not use different planes necessarily, no.

No, intense pain is not really acceptable per se. If we are talking about a very recent tear there will be a lot of pain in the beginning, but that is a bit different than what you are referring to.

Tell me, what exactly have you done to begin?
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Old 01-24-2015, 07:48 AM   #10
Brendan McNamar
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Re: My latest article - PML for Optimized Recovery

I had planned to use this with my girl friend before Chris posted this link.

She has a tear in an elbow tendon. She is famous for pushing too hard. My thinking was she needed to start light, give her tendon time to heal and strengthen. I know muscles adapt much faster then connective tissue and I think this is part of what got her in trouble.

She was not happy about the pink #4 dumbbells she had to use to curl with little or no pain but it seems to be working well. In only a couple of workouts she went from some pain to little or no pain.

We have her doing 3 x 20 at close to pain free weights.

Bench was as low as #30
Lat pull downs #45
DB Press #10
DB Curls #4
Triceps extensions #20

The good news is before we started the super light work the elbow wasn't getting better. Now it is showing clear signs of improvement.

We will increase weight very slowly always with the goal of little or no pain.
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