Biceps soreness and GH form question

Hello all

Since this is my first post in this board after reading it for several months, I might as well introduce myself

I'm a 20 y/o guy from Brazil and have been in contact with strength training for about 2~3 years. Even though my first post is basically a few questions, my intention is too to contribute as I gain more experience, and, hopefully, strength.

Now, to the topic itself:

About three days ago I tried assisted palms down german hangs on the rings that hang from my doorway pullup bar. I did about 3x20s and probably should have done less. The day afterwards my biceps (inner elbow) was a little sore, but nothing overwhelming, I practically wouldn't feel it unless I fully stretched my arms. Today I've watched slizz's videos on elbow prehab and I think I'll be on the right direction from now, also, I almost feel no soreness, only something like cramps when I flex my arm, and not every time.

This got me wondering if in the palms down GH on the rings: the palms should actually be facing down or should they be in a pistol grip?

My thought is that the forearms should be fully supinated and I wasn't prepared enough. When I had a pistol grip on the rings and tried to supinate my forearms further, I would feel something like a electric shock running through my elbow, so I haven't forced it.

One last thing: when I feel I've went too far when my body wasn't ready, is there a general guideline for how long to wait for things to heal?

Thanks

Você deve estar fazendo mais do que pode. Primeiro teste o seu tempo máximo, em seguida divida por 2 e então divida o tempo por 60s para saber o n° de séries. Por exemplo, seu máximo no german hang é 20s, isso resultaria em 6 séries de 10s, o que pra muitos é tempo demais, então umas 4 séries já esta bom. Cerca de 4-8 semanas depois, teste novamente seu máximo e isso se aplica a todos os FSP.

Ah, e é preferivel as palmas voltadas para trás! Assim desenvolve mais força!

Obrigado pela resposta, Mikael. Às vezes eu simplesmente esqueço o que sei e acabo fazendo bobagem

Now about my elbow, I'm not feeling pain, it just feels "weird" when I fully extend them for the first or second time. Guess I will take a week or two of rest and then be wiser with my training. But, until then, should I be doing some light curls to get some blood flowing or simply rest them?

From a few threads I've read I guess that heat, fish oil and vitamin C would be good additions to recovery.

Umas 15 reps de rosca reversa antes do treino pode ajudar. Adicione uma série no final do reino também, não machuca.

Não precisa descansar totalmente se a dor é leve, é normal no inicio. Apenas diminua o volume do seu treino, isso é regra fundamental. A cada 3 treinos (2-5 também pode ser) reduza em 40-60% o volume do treino. Quero dizer, se você faz 3 séries de algo, reduza para uma série, se faz 5 reduza para 2 por exemplo. Mas mantenha a intensidade, digo, o n° de reps/peso/dificuldade(no caso de exercícios de ginástica). Acho que é bastante... 8)