Ouch Admin

Bet it killed you mentally going from all that running to nothing didn't it?

Went from about 100miles per week to 0. If i had been older I think I would have been more sensible as opposed to boozing and eating. Couldnt even do the breaststroke swimming or cycling because of the knee movement

Just make sure that when you curl, you can do it wuth good form. No point lifting heavy if you're rocking or leaning over, or using momentum. Many people kid themselves that they can lift heavier weights than their capable of. This will result in the biceps not being worked properly.

Make sure that when you lift the weights, you resist the weights on the way down.

Lol its funny how when you have a bad injury the first thing everyone says is why don't you swim?... As if there is no such thing as pain underwater!

You looking to get back into running then?

Alvin. Have done one half marathon and a few 10ks over the past few years. Times are way slower and I am way to outs shape. From 5min miles to 10min miles doesn't tick the same boxes.

Don't know what these are like..

http://www.amazon.co.uk/Golds-Gym-GG-G756-Bicep-Isolator/dp/B002V1HXTW

Yeah i can understand how de-motivating that would be! How is the knee when you run?

Ha! Yeah, Scooby's probably one of the best for teaching home workouts!

And oh man, that sounds nasty. Oh well, less football means more time for lifting

Alvin it doesn't really hurt when I run under 5k. But will still dislocate a few times per week, but not that sore. It used to lock when I was driving on the outside lane of the motorway. LOL.

Admin, right knee or left knee? This is important.

Right.

addy!!!

I like now you say used to, which implies regardless of the risks you carried on using the outside lane until the problem went away!

Jeez! That could've been nasty. If it locked out while your foot was on the accelerator. I'll have to be extra vigilant on the motorway.

I used to play it cool and shift my left leg onto the accelerator till I got movement on my right.

Most of the pedal stuff is from your foot,so it isn't that bad.

Ok, fair enough. I, personally use my knees a bit more than most.

Thanks for the advice guys. I will definitely incorporate pull-ups (do you mean chin-ups, they're better for biceps...) into my workout. I think my form on concentration curls is actually good so that's not the problem. May as well give some background now.

I used to be a chubby teenager, about 13st 7lbs and 5ft 11. I went on a diet combined with the gym and lifting and now weigh in at around 11st 7-10lbs, and my muscle is now much stronger, bigger and more noticeable.

The only problem I'm having at the minute is reluctance to bulk to be honest, which is probably why growth has stalled slightly. Obviously having been fat and now lean I'm very hesitant at bulking as I don't want to put back on all the fat I spent 5 or 6 months shifting.

I'm also slightly OCD and paranoid so find myself checking my body fat % on my scales every day (it fluctuates a lot between 16.0 and 17.5%) which doesn't really do me any good. Any higher than 17% I always seem to lose incentive to bulk and just trim back down. You can see my abs when I don't tense so I'm not sure my body fat is as high as that, but there you go.

It's only a brief outline of my abs, however, and it does depend on the lighting so not too clear.

I don't believe in a bulking phase. There is no reason why you can't stay ripped all year. You won't get slower results and you'll consistently look better.

'bulking' just means that you are eating too much or that your not working out hard enough.

Anything under 15% is usually enough to make abs visible even without exercising them, so if you work them out, a slight outline at around 17% seems right. I have been under 10% before and its not cool, alot of bodybuilders would be around 12 before dehydrating themselves around a competition. I wouldst recommend any ameature weight lifted going under 15/14%.

Although unless you have been checked by a Dr or a specialist then your % is probably wrong anyway.

You are gonna need to feed the muscles to get bicep growth, particularly if you are stuck. The sacrafice being 1lb fat gained for every 3lb of muscle. Suppose it all depends what you are trying to achieve.

I don't want to go anywhere near under 10%, Ron. I just want to get to the stage where I am big and defined, that's literally it. I actually think those going to the extremes at sub 10% body fat look worse.

I also didn't believe in a bulking phase but I'm pushing ahead with it to get through this plateau. I've been stuck at the same weight for several weeks and, whilst I'm making gains in terms of weight I can lift, I don't feel I've made much noticeable difference to my frame.

I've cut before from being fat so if worst comes to worst and I gain a few lbs of body fat, I don't think it will be too difficult to shift. It will be worth it if I gain some muscle and size too.

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The thing is to get under ten percent body fat at the moment I'd have to be dieting as well, which would pretty much null and void any gains I could make to my frame. I'm not happy at the moment with my size, and thus need to make some gains before rugby season and then cut down. Obviously if I could be 10% body fat at a higher weight it'd be perfect, but 10% body fat at the moment would mean losing some weight which I don't wanna do.

Plus, you can see my six pack if I tense anyway at the moment. It sounds weird, but it's actually clearer for me when I don't tense, because when I do the definition is lost.