Reminder to self: Submaximal sets of chinups. 3 chinups x 20 sets. A minute between sets. Total 60 chinups First time 10 sets then increase to 15 then to 20 sets. Minimum 5 workouts to break through granulation tissue. Keep doing same number of reps over and over

I came across this video through a link shared on twitter. I've been suffering from pain in both my elbows for the last 2months. It's a nagging pain that feels like your nerve is pinched, and is there all the time. It's As you said, doctor advised surgery. Yesterday after my workout, I did chin ups as you advised, could only manage 9sets as my arms were spent. This morning I woke up to no elbow pain for the first time in 2 months! It's now afternoon and the pain still hasn't come back. I would like to thank you from the bottom of my heart (and also the twitter user who posted your vid). I know this is an old video but I just had to comment my appreciation. Thank you sir!

After a couple thousand dollars after insurance in specialist visits, x-rays, MRI’s and physical therapy it just so happen the only thing improving my tendinitis is this protocol. Thanks Mark and team for providing this content. PS: pink lives matter

I was off training for three weeks . First squat session and the pain came back. He is totally right. I like the idea that it can be healed this way. I also know right now from his other videos that my wrong grip caused the pain. I am going to fix it all. Thank you 👍💪

PROTOCOL: 20 sets of 5 reps each of submaximal chin ups. Take 1:15 min break in between. This will hurt and increases the inflammation which in turns will help the healing process. You should see progress at the end of 5 workouts.

I can't tell you how much this helps! Thank you!!

PLEASE Mr.Rip, do audio books. Read Faulkner and Cormac McCarthy out loud so people give you fat stacks of cash. Patreon this thing.

It works, and the more blood flow to the area the more it can heal while hurting.

Did this program twice for forearm pain in different arms. 5x20 before the rest of my workout. IT JUST WORKS.

This sounds insane... I’m going to try it

Work up to twenny sets of fahve chin ups... got it. Thanks Rip.

Do you do the chin up protocol every day for five days or every other day for a total of five sessions?

I tried this protocol as I had golfers elbow for 5 years. Nothing worked. I did 6 workouts of the full 15 to 20 sets of 3 chin ups and all I got was more sore. It was actually scary and at one point I thought this was going to need surgery. I bought a powerball gyro ball and did that instead for about 6 mins a day (3 mins in both directions). For the first time my elbow is getting better and I can grip without pain etc. This might well work for some but not everyone and not every time

I went to the doc and guess what - surgery... I am definitely trying this workout

I felt that when he said "if you're stupid enough to go to the doctor for this" 🤣

Awesome! Wish I had known this years ago. I still have slight tendinitis in both of my elbows still but not to the point that it bothers me. To sort of fix mine I would do a cross fiber massage just below point of my elbow where I felt the pain. It made it feel better but this chin up method sounds like its a lot easier to do.

The "submaximal" part is important. I GAVE myself a pretty nasty case of golfers elbow by doing more chins than I was ready for. Suffice it to say that Pavel's Russian Fighter program didn't work well for me.

"If your so stupid to see a doctor about this shit" 😄 no bs I love it.

The Theraband is amazing for medial and lateral issues. Amazing.

Thanks Rip for more great advice

How often should this be done? Every day? Every time I pull? Three times a week? Hhhwhat?

Exellent information. I did 4th workout 12x4 13x3. I dont have any pain when i doing chin ups. I have pain the Day after workout but it decreased.

I did this 2 years ago when i ran smolov bench. Its like magic

Banded Pullups 5x5 slow tempo Hanging Therapy 5x30:30 work rest 4 weeks 2x a week Terrible long lasting tennis elbow gone. 🤷‍♂️ #truestory

Can you do this biceps tendonitis version rip?thank you

The protocol did heal most of it, but not 100% of it. Right now I'm trying 10 minutes twice a day after everyworkout of forearms rice bucket training. It works every muscles and gives a great pump. I'll report back in a couple weeks to see if it cleared the remaining pain.

Thanks rip

I started doing 5x3 and then 7x3. Before this I had acupuncture which helped with the pain and stiffness. Its a work in progress.

i will be giving this a try starting today.

I have tennis elbow, I think, caused by going a little too heavy too quickly on weighted pullups, not very painful but has been present now for about 5 months. I did this workout 5 session exactly as described and have had no apparent effect. I will repeat another two session just to give it maximum chance to do somthing. Perhaps my issue is something else because my elbow pain is worst on the first set and then gets less the more sets I do.

Brother, I WANT to follow your advice. I am following your advice. Here’s the fucking thing: I feel like this shit is gonna snap. I’m writing to you from under a pull up bar/rack. I’m doing what you’re saying to do. I can’t afford surgery. I’m fucking trusting you here.

I'm going to chip in and say this works. I've been doing it for 2 weeks, and day-to-day pain is gone. I still get pain if I do a barbell curl, or from the first few sets of chins, but the reduction in day-to-day pain is clear. I ran it like this: Day one, 20x5. Day Five, 25x5. Day Nine, 30x5, Day Thirteen, 35x5, Day Seventeen, 40x5. Yes, it's boring doing 200 chinups (and with the minute or two rest it takes a long time). Each session the first five sets are agony, then it basically feels OK. I have had GE in left arm for 18 months after a Brazilian JiuJitsu injury (arm barred by an over-enthusiastic and strong white belt), and independently in my right arm for 6 months after I did a month of GVT protocol (very bad idea... should have stuck with Starting Strength). Tried the Theraband etc, nothing worked until this. This is definitely the most effective protocol even though I'm not 100% fixed yet. I'm personally going to continue and see if further improvements are possible; 45x5 today.

Thanks rip!

How many chins can rip do?

Many thanks, how often? How long should you rest between workouts?

My mom is experiencing really bad tendinitis, mid 50s, but has not trained before. She can’t do a chin-up. Can she do lat pull downs chin-up style as an alternative to treat this? Thanks

I don't know which types of Doctors mark visits, or if he chooses his stories purposefully like that. in any case, Surgery for tendinitis is offered as a last resort, when literally everything else failed. (Physiotherapy is how we begin). cheers.

worth trying. I've had golfer's elbow since January. doesn't seem to want to go away.

have had what someone has called "golfers elbow" for more than 6 years. As Mark described, the pain does feel like it is on the golfers elbow side, not the tennis elbow side. I do a lot of pullups, I've been doing "murph" workouts every now and then, however, upon seeing this video, I will try this protocol as he suggests.

Isometrics are excellent for tendinitis. And strength in general.

I’m going to start this protocol tonight. Any advice on how much time between workouts? Thanks.

And what about tendinitis directly in the biceps? Can I do the same work?

Hi Mark, I have a female client who is suffering badly with tendinitis in both elbows. How do you adapt this method if your client is unable to do a single chin-up? Would a lat-pull down or another form of assisted chin-up suffice?

Would this approach work with squats for knee injuries? I know someone who recently got hurt and asked me for advice. I do realise it depends on the injury, but I don't have the knowledge to pinpoint the problem just by looking at it

Can anyone confirm this works, and how you did it? Im already spending quite a while in the gym, how long does this take? I recently developed this issue, from a bad grip in the squat as he mentioned. Was the pain permanently gone?

Can we replace the chin ups with close grip pull down, if a person cannot do chin ups… will it work the same way? Will this technique mentioned in the video also work for elbow pain at the back of the elbow.

As it is now, if I just do squat, deadlift, bench and press, that also imflames the piss out of my elbow tendinitis. What makes the inflammation from this protocol with chin ups better for fixing the tendinitis?

I am curious, why chinups and not pull-ups? Pull-ups should put more pressure on the elbow if that is the objective, no?

Do Extracorporal shock wave therapy. This can make it even worse

Would this be an effective protocol for triceps tendinitis as well? Pain directly behind elbow where Tricep connects to elbow? Seems like it could be.

Do we do this exercise every day OR every other day?

Can these approach help with knee tendinitis?

I have bilateral golfer's elbow. I simply cannot do one chin up right now - I tried and didn't really get close. Would forearm curls be a reasonable substitution? I've also read about some promising outcomes from those exercises for golfer's elbow.

Does this really work??

I have bad squatter's shoulder tendinitis, same process?

How would a beginner approach this if he/she isn't strong enough yet to complete even 1 chin up? I've been doing negative chin ups for a couple of months, and have developed golfer's elbow.

will this work for olecranon bursitis?

I had it bad for almost 2 years - playing competitive Racquetball. It was so bad I couldn’t swing a goddamn racquet. I tried 50 MF’n things (but I did not go to the Doctor cuz I’m not an idiot, I played football). I started this protocol: - 2 weeks = 80% - 4 weeks = 100% Full stop. Period. It hasn’t come back. This guy is a f’n wizard! If you don’t listen to him you’re an idiot.

What about chloroquine against epycondilitis?

I am curious if anyone who has tried this had an MRI that showed a TE tear of 50%. If yes, how is it post 1 yr of trying this? Any orher suggestions that have worked LONG TERM, or fixed. Also one thing to note. Chinups dont bother TE, they do bother golphers elbow. With TE or similar radial tunnel entrapment I can do ten pullups no problem. Can't open a water bottle or unzip a backpack without a lot of pain.

GE lingering for a few months, it got very painful about a month ago, gave it some rest and it did not get better. I've decided to give this a try 3-4 reps, 20 sets. 2 days ago I did my 3rd workout and the pain is really bad. Should I continue? if so, should I wait a couple of days for the pain to get better? or just go mad and go no matter how bad it hurts?!!

I have a pain deep in my lateral elbow from punching a guy harder than I should have in a life or death robbery situation. It almost feels like the bone is injured, or the muscle just along the top of the bone. It's been a pretty sharp pain for 7-8 months now. I'll try the pull-up thing but is it possible to get tennis elbow from a single punch or could it be something else? I just assumed my joint was f-ed.

Patella tendinitis?

He sounds like He’s making story up as he goes 😅

Mark or @starting Strength : I wanted to know and I hope to get a response...please. I have Tennis Elbow and I was looking at this video, how ever I cant do a single chin up. Can I use bands? How many chin-ups should I do in a set given that I cant do any chin ups? please help. I am sufferings from 6 months and I want to try this method. If anyone else reads this and wants to message or comment, please let me know.

What if nothing inflames my golf and tennis elbow expect the squat?

Hi Rip is this someform of GTG?

I'm going to give this a try. Now.... What about wrist pain/sprain? I'm assuming it's not the same as there is little to no muscle in the wrists.

Can you do this with other exercises/joints? Say my knees feel like shit, will doing a bunch of submaximal sets of squats help?

hi rip ,do you increase the reps or sets every workout ?

I have pain in the outer side of my right knee , can this method apply to help it ? Thank you

Hi Rip, I have been told Starting Strength is the gold standard of "functional fitness". Can you tell me more about your metcon Olympic lifting protocols and how you incorporate burpees into your famous "double kettlebell suitcase squat programming", please? Thanks!

If I can only do 4-5 reps of chins could I just do doubles with like 30 seconds of rest? otherwise I'd be there all day

Are we to believe Rip does 20 laps in a session.

What's a third of zero 😢

So the only thing i have to do are chin ups?

15 times lol. Maybe with knee assist but still debateable

Please suggest something for triceps tendinopathy as well. I have both golfer's elbow and triceps tendinopathy. I can't do the chin up without aggravating my triceps tendon

Would it be ok to rep out to failure the last set since I do chins weekly for my strength training? Also should I add a 2nd day per week of the 3 x20 chins to speed the process of healing? I’m not in much pain but my tennis elbow is annoying. Thx

Can i use a similar protocol for quadriceps tendonitis (pain at the top of the patella when sitting and standing) with squats instead of chin ups?

Is supinated or prone grip preferred for lateral epicondylitis?

100%

What if I am to weak and fat to do a chin up?

Crap. Can you use a band? I might be able to do 5 with bad form. Not 10.

This is horse detendonitiser

is this legit advice lol?

So...Anatomical Adaptation...that is Periodization...go figure. I guess the Ex.Phys "b*llsh*t" is fine when you need it. 🙄

Meat head gives advice.

Rip is not a medical doctor. He should not be giving medical advice. I will tell you how to prevent "elbow tendinitis". Don't do the activity that gave you the elbow tendinitis. Medial and lateral epicondylitis are pathologic conditions, ie. not normal. Any exercise which causes pathology should not be performed. Even if you're a 'powerlifter'. Also, not everyone has back pain, like Rip claims. Probably why he shouldn't be giving medical advice.

He didnt even give a frequency, what the hell? So just daily? Also do you cease your normal workouts?