What kind of mistakes?
I have struggled with tendinitis in my hands for over 6 years now and the one thing that helped me reduce the pain was actually doing wrist curls to failure. I can’t explain how that makes sense but it was the same thing with my lower back pain. I had it for years. Pinched a nerve in my spine about 10 years ago and my lower back would randomly flare up. I tried stretching and all kinds of things. It wasn’t until I started doing deadlifts that the pain went away. My best guess as to why is that repetitive movements like mouse clicking fatigue your muscles but don’t demand an increase in strength. But wrist curls demand an increase in strength so doing the mouse clicking becomes easier. That would also explain why the pain didn’t completely go away after just one exercise. The pain subsided over time as my strength improved.
What is more likely to injure you? 1000 slow curls of a 5 pound dumbbell or 1000 explosive curls of a 5 pound dumbbell?
I think there’s a balance. That’s why I aim to fail between 10 and 18 reps and between 1 to 2 minutes. If I’m able to do 30 reps then my slow twitch muscle fibers will likely recover before I begin to recruit the fast twitch muscle fibers. Slow twitch muscle fibers recover pretty fast because they’re the muscles needed to help you function at a basic level. Think of how people are still able to walk after training their calves but running is difficult. We evolved into high endurance animals. Gorillas have a much higher proportion of fast twitch muscle fibers. That’s why they’re so powerful and have incredible explosive strength but they fatigue quickly. As a result, they spend most of their time lounging around and resting. High intensity training is kind of a hack because we’re trying to fatigue everything. But if you just jump into explosive training, the fast twitch muscle fibers will fatigue and fail before the slow. So like I said before, my best guess is that you’re able to perform better in BJJ because you still have some energy left to use with the slow twitch muscle fibers and probably some of the intermediate ones too. And if that works for you it’s probably fine assuming you’re aware of the injury risk. The fast twitch muscle fibers are the largest so you’ll grow and your baseline explosive strength will get stronger too.
I looked up Daru but there are a lot of videos. Anything specific you want me to see? He seems to be a useful resource for what your goals are so I’d say it’s still worth trying out his methods. But just keep in mind the nature of our muscle fibers. We tend to underestimate how much time we need to recover.
Mistakes meaning technique failures because they are doing highly technical lifts.
Perfect example with walking after training. If I'm not hitting both fiber types why do I dread stairs after training? My wife last barbell day "why are you walking like that?"
As a young man I once sat in my car for 30 minutes after a workout because I couldn't work the clutch and needed that time to recover my control of my legs.
Most things I read say muscle protein synthesis is back to baseline in 48 to 72 hours. What is still recovering if you aren't putting above baseline levels of protein into your muscles?
I'd argue 1000 of anything done any way is asking for an injury. That's kind of my central point. Stop using fatigue to get near failure for effective reps and use intensity instead. That way rep 1 is effective as a growth stimulus. No more junk reps piling on stress and wear and tear you need to recover from in addition to the growth in muscle.
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