Several questions regarding lifting (injuries + reaching goals)

The first question is regarding injuries. One day I pushed it too hard and on my last pullup both of my arms felt beyond dead. 48 hours later I tried working out again and my arms just weren't having it. Took about a week break but that break wasn't exactly great diet and health but it certainly didn't include any lifting. Then for about two days I cleaned up my diet and made sure my water intake was on point.

Then, to be completely honest, had a lady friend coming over. Wanted to go for the "swole" look so I figured I'd do a set of pullups before she came over. Got to my fourth one and my left arm just..I dunno. I couldn't do the full range of motion without it hurting.

Two days later here I am and doing barbell curls I can't completely curl my arm. It sort of feels like it isn't well stretched (I did all sorts of stretches for 2 minutes each) so I'm not really sure...diet has been near perfect for almost a week and water intake has been fine + casein protein + multivitamins..not sure why my arm isn't recovering.



Second question -- I don't want to get bigger. I'm happy with the "diameter" of all my muscles. I just want what I have to be stronger and more solid. Just verifying here, low weight high reps is for solidification, high weight low reps is for getting bigger? Is that correct?

 

Personally i cut from 22% body fat and 188lbs 6foot
into 7.7% body fat 173lbs and now you can basically see every muscle and vain in my body, if thats what you want?

It requires you to maintain a diet of low sugar/carb/0 trans fat/low sat fat for about 1.5 months - 2 months, but maintain a VERY HIGH intake of solid protein, and minimally 40G of liquid protein. it worked for me and i did high weights on low reps to rip muscles and let the fat replace the ripped fibers which also got rid of a lot of my fat.

 

Uhhhh no offense but you should do a bunch of research on the internet. You're already doing it wrong. If you could barely move your arm after doing pullups, then 2 days later you're already working out, that's stupid. You need to give your body rest until your body part feels fine again. That being said, you also need to not over work the muscles because that actually sets you back, if you're so sore that you can barely move, that makes you need more resting days, and will cut back on the days that you actually work out.

 

I think you misunderstood my OP a bit. My arm felt perfectly fine when I initially began working out again, then at a random rep during the set it felt worse than it did two days prior.

EDIT: By "Beyond dead" I don't mean to implicate it felt injured, just a very good set. Some days I go light and other days I literally push myself until I can't do another pushup if my life depended on it then I eat a delicious meal and pass out ya know? There's actually research that shows that the last reps, where you really "push yourself", do more for your body than the initial reps of the workout. That's why many recommend doing negative reps or partial motion ranges once youre not able to complete the whole exercise so that you can get that progress.