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Getbig Bodybuilding Boards => Training Q&A => Topic started by: CDel19 on July 14, 2015, 01:48:55 PM
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Well after many years of lifting and jujitsu I finally tore something benching 315 I'll prob need surgery and I have to accept a layoff from gym and classes. I'm 43 on test and deca. Any advice what to do for training the next few months I'd like to get pretty lean now as I have no choice but to do lots of lower body training will I lose a lot of muscle :(??
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Just train around the injury and focus on building up other areas for now.
Once you get it fixed, focus on physical therapy, stretching and recovery. After you get your PT completed and have full mobility, get back into the weights slowly.
Stop doing BB bench presses. Use DB's. ;)
8)
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A few football player's, from high school to the Pro's will suffer pec tears, mostly line men or linebacker. Quite painful, and very limiting. Been around a few guy's who have gotten this. Know that some players have been out close to a year before they can get back to the shape there were in before the tear. Of course , you may be one of the lucky ones, with only a minor problem.
Assuming you went to a doctor to check it out, and not just a guess on your part. If the area is blue/black then you certainly have the start of a minor injury, or more serious, complete tear. The quicker the surgery the better.. There should be an area where you see a ugly bulge alone the chest area. That would suggest a complete tear, with the muscle being rolled up a bit.
Pretty hard to train around, because you should be finding out that the pec has a lot to do with about every exercise, including squats.
Guy's on deca, and like products, may tend to get muscle insert injuries. Like pec, bicep, tricep and quads, which all seem to be the most common.
Going to be up to you if you want to try and work around the pec injury. Only you will know what you can get away with...or not.
Good luck.
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There's a lot of bruising and my chest looks a bit differ by and sticks out more on bad side. As far as training right now should I just do legs and daily cardio 45-1hour ? I just wanna get lean. Also should I keep same dose of test deca? Thx
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Of course the question still remains, have you gotten a doctors opinion? If a pec tear (however minor, still will require rest) it's not going to heal it's self.
I wouldn't suggest any kind of drug (PED or anything else) to anyone. I'm not a big supporter of anyone using drugs for BB'ing, lifting or anything else in general. But that would be your personal choice. If you checked out for a lower test level (lot of BB'ers do) than you may need that...shots will be the more effective. There's a drugie site on GB, might ask over there..
Upper body exercises will be limited. Could probably do lateral & rear raises for delts, but front raises involve the pecs too much. Maybe upright rows and bent over rows also, depending on how they feel to you. Focusing on the biceps & triceps are another option.
Good Luck.
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I'm still awaiting an MRI. As far as ped's I am in trt w some deca. I'll never go off lol
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Partial pec tear not getting surgery but I will look a little diff and my heavy days are over
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Damn!!! Glad that's not me I guess 315 is the magic number I'm not even going to flat bar press anymore never had as much trouble with any other excersizes...
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I'm 43 and should lighten up a bit anyway trt makes me feel 25:)
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Terrible idea to get lean at this point when you aren't training... you want to eat tons of protein in and eat in a surplus maybe up your dosages a bit and work the muscles you CAN work during your time off,, if maintaining the physique is crucial to you then that's my suggestion.. Also supplement with tb-500 if you want a faster recovery
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i cant work any major muscles for a while and i refuse to put on weight id rather be lean w size i have test deca keep the muscle i hope
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Damn!!! Glad that's not me I guess 315 is the magic number I'm not even going to flat bar press anymore never had as much trouble with any other excersizes...
flat bench is totally not worth it barbell incline ive been lucky with
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i cant work any major muscles for a while and i refuse to put on weight id rather be lean w size i have test deca keep the muscle i hope
will be hard to maintain size in a deficit without training and low anabolics
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Should I increase dose ?
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Should I increase dose ?
would switch to tren + GH +tb500 if possible... Faster healing with GH and tb500 + muscle sparing properties and help you stay lean in your time off... Whole point of tren being made was to build muscle and burn fat on animals much bigger than us that obviously don't weight tren... Will keep you full and maintain muscle at dose as little as 350mg/week...
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I don't think I can handle tren mentally lol
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Anyone here have a partial pec tear and didn't get surgery.?
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Anyone here have a partial pec tear and didn't get surgery.?
I know a lot of power lifters who never got it repaired.
You should be fine, it may look weird, but overall function is the major factor. A lot of men can recover from a partial tear without problems.
8)
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Thx hoping to rehab it
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Pretty much depend where the tear (rupture) starts at and the extent of it.
If it begins at the pec/delt/shoulder girdle tie in or the sternum/breast bone, that can make quite a difference. For a few football players (pec/tricep/biceps) insert tears are not that uncommon, and sternum tears seem the most worry some for them.
As for lifting, it's can be an individual thing. But than again, a chain is only strongest at it's weakest link, and if seeking full strength potential a well healed tear can be of prime importance. Most slight tears will heal by themselves, a little caution from the lifter also can help greatly. Usually common sense, over seeing a doctor, may be suggested also.
Good Luck.
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It's at the pec and humerus insertion. I will always have a smal gap and upper chest a little flatter while lower pec sticks out a little. Even w surgery it don't look 100% anyway. I will,be happy lifting moderate weight and body weight. But my grappling is another story. Idk if I can go back for a while if ever
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CDel19...glad your approaching this with common sense, so many guy's don't. More like Hell's Bell's to them, with predictable less than good results. And than they wonder why injuries are taking so long to recover...if ever.
Grappling may, or may not, prove doable (guess that is a word..no red line) for you. Only time will tell. As you know, with grappling you are doing many different angles, push-pulls,static holds and with tugs and resistance in most all of them. Also going to develop exceptional strength in these odd positions. Grapplers/wrestlers can develop a whole pattern of strength that lifters never dreamed was available. Using a very overworked term here; Functional strength that can be absent in most lifting programs and lifters.
Lets just hope things work out for you at 110%.
Good Luck.
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It's because I'm 43 and have put my body through hell for last ten years. I'm a bjj black belt. Starting TRT a few years ago really helped me. But then I started to lift heavy again and this happened.
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CDel19...glad your approaching this with common sense, so many guy's don't. More like Hell's Bell's to them, with predictable less than good results. And than they wonder why injuries are taking so long to recover...if ever.
Grappling may, or may not, prove doable (guess that is a word..no red line) for you. Only time will tell. As you know, with grappling you are doing many different angles, push-pulls,static holds and with tugs and resistance in most all of them. Also going to develop exceptional strength in these odd positions. Grapplers/wrestlers can develop a whole pattern of strength that lifters never dreamed was available. Using a very overworked term here; Functional strength that can be absent in most lifting programs and lifters.
Lets just hope things work out for you at 110%.
Good Luck.
wrestlers and Functional strength..eh?? Itīs actually the correct body position and centre of Balance which makes you strong. Think of a spinning top and how it propells an object when hit. judo uses the yielding principle and uses this to their advantage. ground work needs strength true but only to a degree because skill takes over... more evident in BJJ. Ground work is a master work for them. "Ki" in Aikido and Internal arts is another thing which needs a long time to explain and understand.
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Having some wrestling training I think it's the hardest sport In ways and great conditioning
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Having some wrestling training I think it's the hardest sport In ways and great conditioning
I have a Dan Grade in Judo, i know. Randori is a great conditioner. Wrestling if Olympic wrestling is another game. Wrestling has some variations.
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Being a jujitsu black belt it's all very grueling. Takedowns prob the hardest. On the ground you can rest
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Being a jujitsu black belt it's all very grueling. Takedowns prob the hardest. On the ground you can rest
The preparation before a throw is paramount,bringing or manipulating him/her into a position to unbalance and execute the throw.. I always found the ground work harder but that is i suppose the difference in the thinking/application between both systems.
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First off: I'm an idiot, so don't listen to me. I tear muscles quite frequently. Partly genetic, partly obsessive behavior. :P Germane to this topipc, I've torn a pec three times so far, last time a few weeks ago. So for better or worse I do have experience.
What helps me in getting back quickly is GENTLE stretching. The absolute worst thing to do is to immobilize your arm and shoulder now. Not only will inactivity not help the healing process, it will also shorten your muscle, mess up your shoulder posture, and set you up for poor form and other injuries later. I do very light, but very frequent, stretches. It should not hurt, but it's okay if you feel a slight pulling sensation. I'll do that dozens of times per day, for a few minutes at a time. No bouncing during the stretch, unless you hate having a pec. At night I'll go to sleep on my back, and will put both arms over my head. At first with my hands on top of the pillow (if pain allows), later graduating to hands under the pillow for more stretch.
Second would be doing a shit ton of overhead work. That has allowed me to get back into the game with minimal losses every time. That, and back work. For me pullups are painful after a pec tear, but rows are fine. In fact I think it helps with my form: a pec tear helped me to stop rowing with bicep pull, and learn to focus on pulling my scapulae back.
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As an addendum to my earlier post: No, this does not have to be the end of the world. I actually as strong now in the bench press as then when I first tore a pec nearly 20 years ago. Not WR territory, but decent gym strength.
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First off: I'm an idiot, so don't listen to me. I tear muscles quite frequently. Partly genetic, partly obsessive behavior. :P Germane to this topipc, I've torn a pec three times so far, last time a few weeks ago. So for better or worse I do have experience.
What helps me in getting back quickly is GENTLE stretching. The absolute worst thing to do is to immobilize your arm and shoulder now. Not only will inactivity not help the healing process, it will also shorten your muscle, mess up your shoulder posture, and set you up for poor form and other injuries later. I do very light, but very frequent, stretches. It should not hurt, but it's okay if you feel a slight pulling sensation. I'll do that dozens of times per day, for a few minutes at a time. No bouncing during the stretch, unless you hate having a pec. At night I'll go to sleep on my back, and will put both arms over my head. At first with my hands on top of the pillow (if pain allows), later graduating to hands under the pillow for more stretch.
Second would be doing a shit ton of overhead work. That has allowed me to get back into the game with minimal losses every time. That, and back work. For me pullups are painful after a pec tear, but rows are fine. In fact I think it helps with my form: a pec tear helped me to stop rowing with bicep pull, and learn to focus on pulling my scapulae back.
yes if you could do a pull up after a pec tear i would be very surprised :D
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yes if you could do a pull up after a pec tear i would be very surprised :D
Yeah, tried it last Friday and couldn't get off the ground. ;D Rows are okay though, did Yates rows for a few sets of 10 yesterday. Just 225 Lbs, but strict, no heaving.
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How long till can do pull-ups ? I've been doing light rowing and very light pull downs
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Your body will tell you when it's ready to do pull-ups. Try not rushing into it too soon.
Suggesting some things here, testing the abilities and range of the pec's. Caution will be the first rule. Any undo stress or pain, than forget about that method until fully healed.
Some guys find that, with a slight pec tear (slight can be different things to different people), they can do close hammer grip pull-ups, by not lowering the body all the way down. Going about 3/4 down before reach a full stretch. Also using a curl grip (hands almost touching each other) rather than a hammer grip. Keep the elbows close to the side in both versions.
The way the hands (including elbows) are positioned/gripped doing a exercise can make quite different on the outcome of any movement. A simple adjustment to a exercise (grip-hand position..including elbows) that seems to do nothing for you can change the results greatly in your favor. Only have to be willing to explore a bit to get the full benefit out of an exercise.
Good Luck
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Yeah, tried it last Friday and couldn't get off the ground. ;D Rows are okay though, did Yates rows for a few sets of 10 yesterday. Just 225 Lbs, but strict, no heaving.
Love my BB rows...
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thx for response-not rushing anything but boy do i miss certain exercises -doing rows with half the weight i usually use is good for now-not going for much more size anyway-wanna keep what I have and get leaner-ive been doing some planks and the standing dumbell fly for upper chest dont hurt at all-so thats some progress-lateral raises are a bit tough though-who is that guy who is friend with Dorian Yates-i forgot his name but he had a nasty pec tear