Five days ago i tore part of my right bicep: I’ve been diagnosed with a grade 1/2 tear in the belly of the muscle .

Five days ago on monday ( its now sat. ) i tore part of my right bicep. I’d been in the gym for approx 45 mins working my shoulders then bicep / triceps in a bodybuilding type. I completed 4 sets of standing barbells curls ending with 70kg x 4-5 explosive but somewhat controlled reps . later i completed a set of single arm curls in very strict precise style on the preacher bench 24kg x10… on my second set i completed 3 reps carefully and as i came half way UP.. i felt a hard crude type shredding and tearing sensation , obviously i immediately dropped the weight as i knew the bicep had been torn. I went home immediately and put ice on it for 10-12 mins .. i repeated this 3 times that night. The next morning i had no bruising .. minor swelling .. and pretty much full range of motion back .. i iced it 8 times during the day and eve. The next day after this was wed. and 100% full ROM was back . Pain was zero

Ive been diagnosed with a grade 1/2 ? tear in the belly of the muscle .

What do you feel is a good recuperation strategy …. i did train my legs two days later on the wed. On the friday i did a full chest workout with some modified back exercises .. i.e limited range of motion rowing and wide front pulldowns .. dumbell pullovers and cable pullovers.. i had zero pain … for the injured bicep . At the end of that session i did bicep curls with a 2kg dumbell for 3 sets of 15…. zero pain but a minor achey or uncomfortable feeling was felt ? .

Next day was saturday again plenty of icing …. and no pain upon waking .. and no pain in the morning .

I’ve been reading a bout a remediation strategy where i would work the bicep every day for two weeks ( its for advanced trainees only … i’ve been training for 30 years in a bodybuilding , sometimes powerlifting , sometimes strongman and sometimes mma type training . I’ve suffered only one injury in that time in terms of a tear o my right quadriceps rectus femoris ( grade 1 tear ) .

The strategy i mentioned is one where you reb uild the damaged fibres with very light weight adding poundage every day for a TWO WEEK PERIOD STRAIGHT ?
for example 2kg curls day 1 .. 3kg day 2 …. 4 kg day 3 and so on … as long as you feel only discomfort … but not pain as such you carry on 3 sets per day … the whole premise is that the injury in the muscle belly is worked and heals without scar tissue build up .. but with muscle fibres in correct alignment .

It is for advanced trainees only in that we would be able to distinguish between discomfort … and pain from further damage .

What are your thoughts on this?? ive had frictional masage by the physio .. who suggested i perform 5 mins per day ( which i have done ) .

I eat a very healthful diet , i take spoonfuls of efa’s and various multi vitamins minerals as recommended by the colgan institute for athletes.

I want to recover quick and i will be recovering quick by doing as much as i can later with deep tissue massage and stretching very carefully next week.

can i have your thoughts on the strategy i outlined in the gym . … and anything else.

The tear itself is in my upper bicep and 2 ” from the front deltoid … I have a very light bruise there since the physio massaiged it. I’m also very mildly tender along the inner bicep .. by my pec major … from top to about 2/3 rd’s down is mildly tender

Kind regards

Steve Ewer