12 Week Strength Modification After Pec Tear

Pain & Rehab Forum [Moderated]
1

Hello,

I incurred what I think is a minor (local sharp pain, but no bruising) pec tear during week 4 of your 12 Week Strength template while doing my 3rd set (BW+60 lbs) of weighted dips this past Thursday. I tried to do some close grip benching yesterday to confirm if the muscle was indeed torn, and felt sharp pain in my pec after warming up to 225lbs and had to bail out after 2 reps. Would you recommend trying to continue the 12 Week Strength template for all exercises that don’t cause pain to the pec (squats, deadlifts), or would you reduce the weight/volume in these other unaffected lifts to free up more resources for my pec to recover? The only literature I have found regarding muscle belly tear recovery is the Starr Rehab method, and it is pretty adamant about not doing any other heavy lifts during the two week recovery process.

Also, do you have any general advice about muscle belly tear recovery other than the Starr method?

Thanks for the input, JR

Age 33, BW 220 lbs, Height 6’1"
Press: 225 lbs
BP: 315 lbs
SQ: 440 lbs
DL: 510 lbs

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Hey JR,

There are a few different directions you can go with this. The key is going to be appropriate management of loading and maintaining as much baseline fitness as possible while the area recovers. Here are some steps you can take to help manage the issue (start at number 1 and move down the list if needed)

  1. Reduce load with the bench press
  2. Increase the rep range (sets of 8-12)
  3. Utilize tempo (3s eccentric and 3s concentric, 3s eccentric and 1s pause, etc.)
  4. Work up to a top set (of 8-12) at ~RPE 8 with tolerable levels of symptoms
  5. Gradually lower the rep range week to week (2 weeks of 10’s, 2 weeks of 8’s, 2 weeks of 6’s, 2 weeks of 6’s normal tempo, etc.) 2. Reduce ROM
  6. Use of pins/boxes to stop just short of where you experience symptoms in the bench press
  7. Can perform heavier work with reduced ROM, then utilize back off sets with lighter loads using full ROM 3. Adjust Exercise/technique temporarily to allow the bench press to become desensitized
  8. Move to CG instead of wide grip as you mentioned and apply step 1 (move to step 2 if needed)
  9. If unable to bench press an empty barbell with tolerable levels of symptoms, perform DB or KB pressing and perhaps use OHP on the backend to maintain baseline fitness while allowing the tissues to heal

You should be fine performing the rest of the Strength template for the squat and deadlift as written. Hope that helps.

1 Like
3

Thanks for the advice Charlie. JR