Rehab question....

[Wayne Evans]

Hello think tank....

Well...since my torn bicep experience:
http://forum.bodybuilding.com/showth...hp?t=114949831

....I've returned with a few questions.

This will be the 4th week that I've started back lifting....which is a loose term now because of the amount of weight I have to start with.

I asked my doctor if starting out with 20# at 3x10 for five days a week for two weeks would be OK....then add a few pounds for the next two weeks and progress from there.
He approved that approach.
I'm now at my PLR (Personal Low Record) of 30# at 3x10....WOW!
Coming from 90# 3x10 on curls it really sucks to start here again.


1) would it be safe to continue (arms) at 3x10 five days a week until I get up to say 30# or so in a conditioning/healing sense?

2) would it be OK to do 3x15 being as how the weight is so light.

3) Pull-ups! ****...I was just making good gains when this occurred so now I wonder at what point should I try pull-ups? I'm thinking the biceps will be incorporated a bit on pull ups and want to start as soon as possible but don't want to injure myself trying pull ups to early.

4) I did chest yesterday (first time doing a pushing movement) and 110# 3x12 was my max...jeez I hate this delay in recovering.
So, is it safe to do all pushing movements without worrying about my biceps being in the mix?

Note: during this rehab time (4 weeks) I still ate clean but not quite as much as I was prior to the injury and took protein a couple times a day to minimize muscle loss during this time.
I hope that was good judgment?

Tonight I will try shoulders along with hammers

So...if any are inclined to feed this ignorant mind on these questions I'd be grateful.

Hope all doing well as I try to beat my PLR from day to day.

Any other suggestions are welcomed.

Thanks.....later all......

[ClevageGobbler]

All I can say is listen to your body. To be on the safe side, find a comfortable weight and very gradually regain your strength. It's okay to start from the bottom of the bottom and work your way to the top.

[ironwill2008]

Hello, Wayne; good to see you back!

I would favor the conservative approach; take it slow. I can't advise you on how much weight you can lift; that's between you and your doc.

Same deal with pullups and pressing moves; bi's are going to have some involvement.

You did well to mind your nutrition during your recovery. Adequate protein is a must for muscle repair.

Did your doc give you an estimated time when he expects the biceps to be at 100%?

[Wayne Evans]

Originally Posted by ironwill2008

Hello, Wayne; good to see you back!

I would favor the conservative approach; take it slow. I can't advise you on how much weight you can lift; that's between you and your doc.

Same deal with pullups and pressing moves; bi's are going to have some involvement.

You did well to mind your nutrition during your recovery. Adequate protein is a must for muscle repair.

Did your doc give you an estimated time when he expects the biceps to be at 100%?

Brother Ironwill2008.....
No...the doc did not give a specific time frame specifically.
He only mentioned 6 weeks rest and there will be scar tissue which may elude to the right bicep not looking quite as concentric as the left bicep.
Ok...I'm glad my nutrient logic was correct.

Thanks for the welcoming amigo.

ClevageGobbler....I like the name....as I drag my mind (kicking and screaming) out of the gutter after reading it.
Your suggestion is my current approach.
Thanks for chiming in.

Ok...here we go.