Inner Elbow pain and Front Levers

[hourjack]

So, I got 2 questions. The 1st and more important one is: how do you gain strength in the Front Lever. I noticed that whenever I make progress at a skill it is right after I got rid of the soreness from the previous workouts. The problem with fl is no matter what exercise I try - fl raises, ice cream makers, fl negatives, fl holds I don't progress at all, none of these exercises that helped me in the past give me any soreness or a even a spark of progress. I'm asking for help if anyone with a solid 20-30s front lever could give me exercises or tips how to start the progress again.
The 2nd question is related to a somewhat chronic injury. In early february this year i started training weighted chin ups in order to get back my strength in oaps/oacs and if it can possibly help my front lever( it did not). I got mad progress at them with a training regiment I made myself - at the beginning I barely chinned 3 times +30kg, 2 months later I was bumping 7 chin-ups +50kg, my max was 1 chin-up +65kg( a bit more than 100% of my bodyweight), +5kg oac with left arm and +10kg oac with right. After that I quit doing them 'cause whenever I tried to do the double biceps pose and twist my forearm when my bicep is flexed my right bicep tendon hurt real bad, the one connecting the bicep to the elbow ( I can't find a better way to explain it, correct me if I'm wrong). I tried icing  it and the pain was completely gone until I tried working out it got as bad as it was ever. I tried a few weeks later training weighted oacs managed to get the same results as before with almost no pain. So, I figured I should start training weighted again and I went to a gym and trained pull ups this time. The pain got back once again so I iced it again and massaged it for a few days and warm it up good before my planche and fl workouts and it did not felt so bad. I went after 3 days to the gym again and I saw results at the weighted pull ups but the pain after the workout was intense again. What can I do to get rid of it permanently so it won't bother my weighted chin/pull ups training ?

[Christoph Pahl]

I learned quite a bit about your biceps tendon problem after I almost broke mine. I made a few posts about it, the most explicit:

https://www.gymnasticbodies.com/forum/topic/10695-elbow-pain-from-muscle-ups/

The real problem is not in your tendon but in your head, as soon as you accepted to

1) never more do any weighted pullups, and

2) never more do any chinups

your tendon will heal pretty well

[hourjack]

@ Christoph
1)never say never, there is always a way
2)I am pretty sure the problem is physical not just in my head as you stated.
3)someone more adequate with the topic of my questions should answer.

[Vincent Stoyas]

You're misunderstanding Christoph, I think.

What you describe sounds like tendinitis and in order to cure it, you have to, as Christoph said, stop doing weighted pull ups. Get them out of your mind, focus on rehabbing your tendinitis, and once it heals completely then you can return to your weighted pull ups, but at a much lower intensity/volume.

This is a tendency in your head, as well as many others (including mine), that you must continually increase weight as quickly as possible. The problem is, as you just found out, you have to slow down in order for your tendons to adapt alongside your muscles.

[hourjack]

@Vincearoo, I guess you are right but I'll contact a doctor as soon as possible and fix the problem in no time. I still don't know what training regiment I should follow to strengthen my front lever.. any tips would be of great help.