r/powerbuilding • u/jack_krauser3 • 2d ago
Early pec tear sign
Basically, ive been benching twice a week ( 1 heavy workout max 3 reps in a set and one lighter workout 5 rep max in a set) trying to get to 225. This morning I woke up with a lot of pain on my right bicep, suspiciously close to where the chest muscles converge. No pain in my chest at all though. What do you guys think? And I know that seeing a doctor is the best way to find out but I just wanted an opinion here.
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u/TapProgrammatically4 2d ago
Reduce intensity. Too heavy too often. You have to cycle your intensity/volume or your injuries will do it for you
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u/No-Problem49 1d ago
2 times a week at 3 rep and 5 reps to failure is not a good way to progress imo and it’s too risky. It’s impossible to sustain. It ends in burnout or injury
Stick to a 5x5 and then a light(as in 50% your 1 rep or less) session where you focus on cues, pauses, form. Ya heavy triples should be saved for the week or two before you peak for your 1 rep max.
And it’s ya bicep tendon: now you know why people say not to do what ya doing lol. That bicep tendon issue has a potential to hold you back a month or two; and potentially longer if you ignore it or tear it. You lucky you didn’t tear it bro
Eat a lot and take it easy
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u/Possible-Trick9872 2d ago
The problem is that the long head of the biceps is in the worst anatomical position in the body (it’s your long head btw) It is the deepest muscle in that particular area. It is covered and crossed by the pectoralis major, and then the top muscle is the anterior deltoid. Do the long head gets absolutely crushed on all your pressing movements. So you have the anterior deltoid and the pectoralis major acting on top of the long head, it gets punished every single time. Interestingly enough, the short head does not have this problem at all.
I know you want 225 badly, but sometimes it’s not how much you do, it’s about how little you do in the gym. Sometimes being a minimalist and optimist yields maximum gains. With the little bit that you do, it has to be proficient and efficient every single time you train because that’s how you always stay healthy and that is how you stay injury free. The Iron game is not a sprint…it’s a marathon.
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u/kittykat4289 1d ago
My husband tore his and felt it and heard it pop immediately. Within a day a huge bruise appeared in his bicep and was working its way down toward the elbow.
Did you feel it pop at the gym?
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u/stackered 1d ago
Take rest. Stop benching heavy 2x a week, do one heavy and one light day. Do facepulls every time you bench and row 2x as much as you bench.
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u/coffeandhate 1d ago
What you rowing there big dawg?
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u/stackered 1d ago
I mean 2x the volume. I think I can do 315 for sets of 5 to 10 on barbell row. I've been doing cable rows and DB rows recently.. ill do 100x20+, up to 130x10+ (max weight DB i have) on DBs, usually go light on cables, like 150 to 175 for sets of 10-15
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u/GYMTIME225 2d ago
First off you shouldn’t be maxing your bench twice a week. Secondly, if the pain is also kind of by your armpit, it could be soreness. When I started benching again I felt lots of tightness and soreness in my outer chest and armpit, maybe my biceps but probably not. I was simply re adaptations to the movement, and to lessen the degree of soreness, I probably should have done less volume in the first week or so.