Return to Hypertrophy: Ulnar Nerve Protocol
Goal: Rebuild muscle tissue and strength without irritating the ulnar nerve or cervical spine. Timeline: 8 Weeks Focus: Neutral grip loading, controlled eccentrics, thoracic mobility, and nerve health.
The "Why"
Ulnar nerve entrapment (cubital tunnel) and C8-T1 radiculopathy share a common enemy: compression and traction.
- Compression: Happen when you flex the elbow deeply (tricep extensions) or compress the neck (back squats).
- Traction: Happens during heavy carries or deadlifts without straps.
This plan is built to:
- Unload the Neck: No axial loading (barbells on back).
- Spare the Elbow: Limit end-range flexion where the nerve stretches most.
- Fix the Posture: Massive focus on thoracic extension to open the nerve pathway.
Safety Gates 🛑
Do not progress to the next phase unless:
- No Numbness: You have zero ring/pinky numbness for 24h after a session.
- No "Zingers": No electric shock sensations during any rep.
- Grip Strength: You can hold a 20kg dumbbell for 30s without pain.
Phase 1: Quiet the Nerve (Weeks 1-3)
Goal: Reintroduce movement, blood flow, and stability. Zero nerve irritation. Frequency: 3x / Week (Mon/Wed/Fri)
Daily Maintenance (5 Mins)
- Thoracic Extensions (Foam Roller): 2 mins.
- Ulnar Nerve Glides ("The Mask"): 10 reps per side. Gentle tension only. [Demo Video]
- Neck Isometrics: Press head into hand (Front/Back/Side) for 10s holds.
The Workout (A)
RPE 6-7 (Leave 3-4 reps in the tank)
| Exercise | Sets | Reps | Cues for Nerve Safety |
|---|---|---|---|
| Goblet Squat (Heels Elevated) | 3 | 10-12 | Keep chest up. Torso vertical = less neck strain. |
| Chest-Supported Row (Neutral) | 3 | 10-12 | CRITICAL: Use neutral grip (palms facing). Squeeze shoulder blades back. |
| Dumbbell Floor Press (Neutral) | 3 | 10-12 | Floor stops elbows from going too deep. Neutral grip saves the elbow. |
| Romanian Deadlift (WITH STRAPS) | 3 | 8-10 | MUST USE STRAPS. Do not tax the grip. Hinge only. |
| Lateral Raises (Machine/DB) | 3 | 12-15 | Keep elbows slightly bent. Stop at shoulder height. |
| Pallof Press | 3 | 10/side | Anti-rotation core work. Keep lower back glued to floor. |
Phase 2: Reintroduce Tension (Weeks 4-6)
Goal: Increase load and volume. Introduce controlled eccentrics. Frequency: 3-4x / Week (Upper/Lower Split optional)
The Workout (B)
RPE 7-8 (Leave 2 reps in the tank)
| Exercise | Sets | Reps | Cues for Nerve Safety |
|---|---|---|---|
| Leg Press / Hack Squat | 3 | 8-10 | Safe way to load legs heavy without spinal compression. |
| Lat Pulldown (Neutral/Mag Grip) | 3 | 10-12 | Torso upright. Chest lifted via T-spine, not lower back. Stop at chin level. |
| Incline DB Press (Neutral) | 3 | 8-10 | 15-30 degree incline. Control the bottom. Keep wrists stacked. |
| Seated Hamstring Curl | 3 | 12-15 | Focus on the squeeze. |
| Wall Slides with Lift-Off | 3 | 10-12 | Replaces triceps. Fires serratus/lower trap to fix scapular mechanics. |
| Pallof Press | 3 | 10/side | Anti-rotation core work. Keep lower back glued to floor. |
Phase 3: Return to Performance (Weeks 7-8)
Goal: Progressive overload. Testing near-maximal strength safely. Frequency: 4x / Week
Introduce one "Riskier" movement per week to test tolerance (e.g., standard bench press, unstrapped deadlift).
Key Modifications Going Forward
- Neck Cue: "Chin gently tucked (axial elongation) during all lifts." Never look up.
- Shoulder Cue: "Retract lightly." Do NOT aggressively shrug down and back (pinches plexus).
- Life Cue: Extend elbows fully between sets. Do not sit scrolling on phone with bent elbows.
- Straps: Use when loads exceed grip capacity. Gradually rebuild grip tolerance later.
- Forever: Warm up the T-Spine before pressing.
Note: If symptoms return (numbness > 30 mins), regress to Phase 1 immediately for 1 week.