blown out chest - now I'm weak - Tilted Forum Project Discussion Community

tjbburrow · 08-27-2004, 08:34 AM

I need help in what to do. I havn't worked out in a very long time and I went two weeks ago. I was working out with my brother-in-law and tried to get to macho. I really tore my chest and arms down and now I can't even do one push up. What do I do to get my strength back. Is it going to take forever, because this is really bothering me.

Seaver · 08-27-2004, 09:50 AM

Quote:

I was working out with my brother-in-law and tried to get to macho.

That would be your problem. Start out light and slow. I laugh everytime I see these guys grunting after the second set of the first rep. Those who work out know who can actually do the weight and who's just trying to look macho.

It sounds like you strained your pecs. Nothing you can do but constantly stretch them (so they dont lose their flexibility during the healing period. Ice within the first 48 hours of injury to keep down inflamation, after that use heat. From now on do what you can do, not what you want others to think you can.

tjbburrow · 08-27-2004, 10:17 AM

Thanks for your reply. I know this now. I have been stretching them. They really don't hurt now, but I am weak as pee water. What do I do to get back to where I was. I feel like one of the people who were in serious crashes and had to walk again. Is that what it's going to take. (Hard work to get just back to where I was or will it just be a couple of weeks at the Gym). I have never been in a situation where I could not even do one pushup after almost two weeks.

Rodney · 08-27-2004, 10:38 AM

Yes, you actually hurt yourself. Granted, weight training is mainly controlled injury (break down muscle fibers so that they grow back stronger) but you went too far, too fast, and frankly, they're probably still healing. If you're already working out, I'd stay light until they feel normal.

You haven't worked out in a very long time? It's going to take you some months to get back to where you were -- but not as long as it took to achieve that level the first time. The longest I ever laid off was a year or so, in which time I went down 30-35 percent on most exercises and lost about 10-12 pounds. But I got a substantial amount back in three months, and all of it in less than six. Just start where you can start, at a reasonable place for your current ability, and work upwards. You will make steady gains week by week and will not plateau this time around -- not if you eat well, get rest, do the exercises to exhaustion, and so on. And there should be some visible differences even in the first couple of weeks. It really is easily the second time around. Just remember to begin at the beginning.

Cowman · 08-27-2004, 01:55 PM

Muscle memory should bring you back up to your previous strength in a pretty short period of time if you eat and exersize right.

But if you continue being macho...well

Seaver · 08-27-2004, 01:55 PM

Rodney is right. Take it slow, you want to do enough weight so that by the end of the third set your arms are tired. If they hurt you're doing too much, slow down on it.

If you want to get stronger I suggest doing reps of 5-10 (less mean bigger bulk, more mean more of a cut to the muscle), and sets of 3. Increase your weight by 10% each set, it will get your mucles used to expecting more and more weight, and this has been proven to cause the best muscle growth. But, I cant emphisize this enough, only do enough weight so that your arms are tired, not in pain. If you are having trouble on the first or second set you're doing too much and need to ease off.

Beefimator · 08-27-2004, 05:58 PM

Just take your time, and you will eventually get back to where you were. Eat right, and make sure you get plenty of rest. You'll be fine.

08-27-2004, 08:34 AM	#1 (permalink)
tjbburrow Upright	blown out chest - now I'm weak I need help in what to do. I havn't worked out in a very long time and I went two weeks ago. I was working out with my brother-in-law and tried to get to macho. I really tore my chest and arms down and now I can't even do one push up. What do I do to get my strength back. Is it going to take forever, because this is really bothering me.

08-27-2004, 01:55 PM	#5 (permalink)
Cowman Psycho	Muscle memory should bring you back up to your previous strength in a pretty short period of time if you eat and exersize right. But if you continue being macho...well __________________ You don't like my point of view..but im insane

08-27-2004, 10:17 AM	#3 (permalink)
tjbburrow Upright	Thanks for your reply. I know this now. I have been stretching them. They really don't hurt now, but I am weak as pee water. What do I do to get back to where I was. I feel like one of the people who were in serious crashes and had to walk again. Is that what it's going to take. (Hard work to get just back to where I was or will it just be a couple of weeks at the Gym). I have never been in a situation where I could not even do one pushup after almost two weeks.

08-27-2004, 10:38 AM	#4 (permalink)
Rodney Observant Ruminant Location: Rich Wannabe Hippie Town	Yes, you actually hurt yourself. Granted, weight training is mainly controlled injury (break down muscle fibers so that they grow back stronger) but you went too far, too fast, and frankly, they're probably still healing. If you're already working out, I'd stay light until they feel normal. You haven't worked out in a very long time? It's going to take you some months to get back to where you were -- but not as long as it took to achieve that level the first time. The longest I ever laid off was a year or so, in which time I went down 30-35 percent on most exercises and lost about 10-12 pounds. But I got a substantial amount back in three months, and all of it in less than six. Just start where you can start, at a reasonable place for your current ability, and work upwards. You will make steady gains week by week and will not plateau this time around -- not if you eat well, get rest, do the exercises to exhaustion, and so on. And there should be some visible differences even in the first couple of weeks. It really is easily the second time around. Just remember to begin at the beginning.

08-27-2004, 01:55 PM	#6 (permalink)
Seaver Junkie Location: Fort Worth, TX	Rodney is right. Take it slow, you want to do enough weight so that by the end of the third set your arms are tired. If they hurt you're doing too much, slow down on it. If you want to get stronger I suggest doing reps of 5-10 (less mean bigger bulk, more mean more of a cut to the muscle), and sets of 3. Increase your weight by 10% each set, it will get your mucles used to expecting more and more weight, and this has been proven to cause the best muscle growth. But, I cant emphisize this enough, only do enough weight so that your arms are tired, not in pain. If you are having trouble on the first or second set you're doing too much and need to ease off.

08-27-2004, 05:58 PM	#7 (permalink)
Beefimator Tilted Location: Philly 'Burbs	Just take your time, and you will eventually get back to where you were. Eat right, and make sure you get plenty of rest. You'll be fine.