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From Novice to Advanced — The Weightlifter's Journey
The Art of Manliness
Isometric Holds
Tenonosis is certainly the most common thing. So again, isometric holds first, slowly increase in range of motion. Once you're at full range of motion, titrate the weight up a little bit at a time. Just be patient. Don't get greedy. We've seen people tear muscles. I mean, big time strength athletes tear biceps and tear, a pep, pretty bad. And when you tear the muscle itself, it bleeds a lot. It's time for your blood to get stuff to the tendons to start strengthening it.
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