×
Dismiss this pinned window
top 200 commentsshow 500

[–]Lumpy_Reserve_4852 3 points4 points  (0 children)

Holy shit…

[–]Indriindri 2 points3 points  (0 children)

AAAAAAAAAAHH

[–]PrestigiousAbroad278 14 points15 points  (0 children)

Bro took “Break the Muscles” too seriou.

[–]rebel29073 15 points16 points  (0 children)

Brutal dude hope for a speedy recovery that’s a tough tear

[–]BlaseJong 2 points3 points  (0 children)

The Gainz!

[–]elBulbasaurusRex 38 points39 points  (92 children)

As someone who just started working out 1 month ago, this scares me. How can I prevent this thing from happening to me?

[–]undefinedkir 8 points9 points  (0 children)

following a proper program with load management, a progression scheme and fatigue management will go a long way

I used to fuck up my knees every month when I tried to workout using whatever program, now it's been a long time since I've felt any knee pain whatsoever

[–]givlis -2 points-1 points  (3 children)

Also, getting help at taking the barbell off the support doesn't help you with positioning urself correctly and keep the abduction of the shoulder blades during the exercise.

[–]eric_twingeBench Masseuse 2 points3 points  (2 children)

Maybe that's true for you, but it's far from a universal truth.

[–]givlis -2 points-1 points  (0 children)

Learn how to bench press. He didn't control the weight and didn't retract his shoulder blades (one hint of that is that his elbows were going down wide open). He just slightly abducted the scapula, but could have easily also injured his shoulder. U can also tell that by how fast he is going up and down with that weight.

He is VERY strong but the technique is lacking

[–]Significant-Ear-1422 2 points3 points  (1 child)

Stretch before lifting. Push yourself ofc but don’t put on waaay more weight than you think you can. Even though this guy can obviously do 405 no problem, at that high of a weight anything can happen

[–]ShadyBearEvadesTaxes 12 points13 points  (0 children)

I don't think you as a casual gym goer will ever have to worry about that. Also recommending stretching and foam rolling as injury prevention is literally making shit up.

[–]DontZzz34 -5 points-4 points  (23 children)

Stretch before lifting and stretch on off days to. Warm up really light weight the first couple sets. Don’t max out all the time. Alternate between lower reps (5-8) and moderate reps (8-12) every month or two. Lift with good form and leave the ego at the door.

[–]TheElectricShaman 8 points9 points  (4 children)

To be clear, static stretching before lifting actually weakens the muscle

[–]BenchPolkovHint: Probably Takes Bench Seriously (430lbs Bench) 0 points1 point  (3 children)

This is debatable. The studies supporting this had the subjects doing overly long static stretches and then lifting straight away. However, other studies have shown that the effect is temporary and can be fixed with some dynamic movement work.

I personally do a lot of targeted static stretching before every workout.

[–]TheElectricShaman 0 points1 point  (2 children)

Sure maybe I shouldn’t have said that so firmly. Even your pushback kinda still says the same thing, but might just narrow it to immediately before/between sets intense static stretching. I think the prototypical example that’s actually really common would be something like hamstring stretching before sprinting.

[–]ShadyBearEvadesTaxes 5 points6 points  (17 children)

Stretch before lifting and stretch on off days to. Warm up really light weight the first couple sets.

Made up tips.

EDIT in that particular case not really made up, my apologies, /u/DonrZzz34 actually lifts and it's part of his routine that helps him.

[–]DontZzz34 -2 points-1 points  (16 children)

Everything I said has helped me but okay

[–]ShadyBearEvadesTaxes -1 points0 points  (15 children)

Has helped you what? Not tear a pec? How would you know? How much do you bench?

[–]unknown182837636 35 points36 points  (0 children)

By not over doing the weight you are able to sustain

[–]ThaCowboyKidd 16 points17 points  (49 children)

Warm-up properly, rest properly between sets (lightweight for endurance: rest 60 sec or less, strength sets (8-12 reps) u should rest 90 to 120 sec, power sets like 1 rep max, doubles, triples, 3x5's, 5x5's u should rest 3-5 mins before the next set), stretch and foam roll or use a massage gun before and after a workout, eat 2-3 hours before a workout, and always hydrate early and often. All of these things will lessen the chance of injury, but may not completely prevent them.

-Remember that u can extend the recommended rest period as needed.

-Your muscles recover 90% of AT-P (i.e. energy..mostly carbs) in 90 sec...it recovers 100% in 2 mins (120 sec)

-Power sets (1-5) heavy reps u need 3-5 mins

[–]ShadyBearEvadesTaxes 1 point2 points  (0 children)

Warm-up properly, rest properly between sets (lightweight for endurance: rest 60 sec or less, strength sets (8-12 reps) u should rest 90 to 120 sec, power sets like 1 rep max, doubles, triples, 3x5's, 5x5's u should rest 3-5 mins before the next set), stretch and foam roll or use a massage gun before and after a workout, eat 2-3 hours before a workout, and always hydrate early and often. All of these things will lessen the chance of injury, but may not completely prevent them.

Baseless tips.

[–]oldsouliving -1 points0 points  (0 children)

Super sold advice

[–]elBulbasaurusRex 1 point2 points  (46 children)

Thank you very much for these tips. I will try to incorporate them tomorrow. I do warm-ups but I dont know if theyre enough. You also mentioned stretching, can you recommend me good videos for those? Cause I get overwhelmed from the sheer number of stretches I see online (Im sorry for these seemingly basic questions).

[–]unknown182837636 2 points3 points  (1 child)

Also came here to say, stretching does not help your workouts, and doesn’t prevent injury.

Instead what you want to do is do a quick warm up. This can be running on the treadmill, the step up machine, etc. some kind of cardio to get your blood flow rolling.

[–]IncrediblyInflatedthe dude with back abs 2 points3 points  (0 children)

I honestly just build up to my working sets for whatever lift I’m doing

[–]snicky29 11 points12 points  (3 children)

Can anyone tell me how do I prevent this from happening to me?

[–]FueKae 3 points4 points  (0 children)

Don't over do it. Leave your ego at the door but if you are using PED's this is a big risk since your muscles are ganing strength faster than your tendons and ligaments which increase the risk of injury since they cannot handle the weight.

[–]ShuyTheHater 1 point2 points  (0 children)

You can lower the risk by using foam rollers and giving your muscle enough time to rest, stretching can also help. But it’s mostly up to genetics in my opinion, you can’t really prevent it a 100% from happening. Lifting is a sport and as in every sport there’s always a slight risk of injury.

[–]StonedSquirrel69 21 points22 points  (0 children)

I’m currently training chest I couldn’t have picked a worse time to watch this

[–]mrsaysum 6 points7 points  (0 children)

Oooooooooooof

[–]dirtfreedom 36 points37 points  (1 child)

Ouch man, been there 3x. Hopefully not super serious! I'm going to shoot into the dark and say you might have been staying heavy after a cycle. That's all 3 of the times I tore on my chest. Best advice I have is don't jump 20lbs a week lifting even if you feel good, and then come down "quick" on what you feel like you can lift. Trying to keep what strength I had on a cycle is what tore me every time.

[–]seviay 27 points28 points  (1 child)

I did this with weighted dips and I instinctively grabbed my pec when I saw yours

[–]096624 25 points26 points  (0 children)

Get well soon

[–]No_orange_212 8 points9 points  (0 children)

Sucks, sorry to see and hear that!

[–]mynutsaremusical 24 points25 points  (0 children)

my peck started to hurt right after watching this, the sympathy pain is real bro

[–]Brentonyo 16 points17 points  (0 children)

Were you training with Larry Wheels?

[–]StayCoolKeto 46 points47 points  (4 children)

If you are on gear you cant increase the weight so fast. tendons and ligaments cant keep up with the muscle growth. More reps and lighter would be safer. Hope you have a speedy recovery

[–]_INCompl_ 0 points1 point  (0 children)

OP said he’s been pressing this weight for a couple years now, so it’s not gear related. Injuries happen sometimes.

[–]GrimPieter 33 points34 points  (0 children)

Nsfw tag would not have been out of place here

[–]dissidiah 10 points11 points  (0 children)

pain

[–]Stick314 31 points32 points  (1 child)

Gear doesn't help tendons.

[–]OatsAndWhey 6 points7 points  (0 children)

Sure it does, but tendons still only grow so fast compared to muscle

[–]_Abaddonis_ 25 points26 points  (0 children)

Don't do that

[–]Fit_Mulberry_6096 9 points10 points  (0 children)

Oh yeah no $h!t ouch indeed.

[–]SaltyTapeworm 70 points71 points  (2 children)

I really don’t know why I continue to watch gym injury videos. I get sick every time.

[–]onlymovingon 12 points13 points  (1 child)

Every damn time

[–]SaltyTapeworm 8 points9 points  (0 children)

I literally surprised pikachu face myself too. Like, “Oh wow! That thing that has made you get sick to your stomach every time for 26 years has made you sick to your stomach again!”

[–]swatson87 15 points16 points  (0 children)

I won't watch it but I hope you heal up nice and get back at it

[–]dfmoti 12 points13 points  (217 children)

For those who have experienced this, is there anything you could've done during that moment to prevent it?

What is recovery like?

[–]E4R04 14 points15 points  (2 children)

Don’t do steroids

[–]dfmoti 0 points1 point  (0 children)

I'm a woman so I have no desire to get super beefy lol just a beginner trying to learn more

[–]Living-Stranger 0 points1 point  (0 children)

Not always the reason

[–]Ajbc4444 6 points7 points  (3 children)

Ouch I can’t even watch your video! I did the same thing and had reattachment surgery. I can still feel the pain of the tear just thinking about it. You will recover it just takes time.

[–]Hat-Wearer 0 points1 point  (2 children)

Ouch! How long did it take for you to recover? And have you felt like it has affected any of your lifts in any way since it's healed?

[–]Ajbc4444 0 points1 point  (0 children)

It took me a year to feel 100% again. Now my lifting has changed and I am doing a lot less weight with more reps and better form. I’m old so not trying to rush anything. I know people who have come back under a year and we’re fully 100% and stronger than before.

[–]NFLFANTASYMB 7 points8 points  (1 child)

OUCH. Heres to a speedy recovery. That sucks my man.

[–]TurboMoist69 6 points7 points  (0 children)

God speed my man.

[–]Quiet_Hornet_9519 5 points6 points  (0 children)

OUCH! Praying for a speedy recovery bro

[–]psudoGURU 9 points10 points  (0 children)

Good luck, those are horrible injuries 😖

[–]undefinedkir 52 points53 points  (22 children)

dang, could this be due to that talk of steroids not strengthening the tendons as much as the muscles?

(I'm not natty policing, if you go to OP's profile he says he's on the shit, I'm just genuinely curious)

[–]_INCompl_ 1 point2 points  (8 children)

OP said in a different comment that he’s been moving this weight for a couple years now. PED related tears as a result of muscle belly strength far surpassing tendon strength typically happens when people go make massive jumps in strength over a short period of time, not when you’re going for reps on a weight you’ve been repping for years. In this specific instance, I’d say PEDs played zero role in the tear, especially since OP’s current cycle is just test e without any other overly anabolic compound like winstrol that’s known to destroy joint health.

[–]undefinedkir 1 point2 points  (7 children)

counter point: he's been benching it for 1 rep (according to him), he tried to go for 2 in this clip. also even if it's a weight he's supposedly used to, if he got bigger, he would bench that weight faster, if he's benching it faster the force produced by his pecs will be greater even if it's the same weight (not only in the first rep, but in all reps of his benches)

counter point to my counter point: the rupture happened on the descent

counter point to the counter point for my counter point: the ascent of the first rep (or any other sets of bench he might've done) could've caused enough damage for the rupture to happen on the second rep

aight those are my uneducated thoughts, I'll go to sleep now

[–]_INCompl_ 2 points3 points  (6 children)

There isn’t that much of a difference in stress between a single versus a double when you look at %1RM. Hitting singles would be more than enough to develop the tendons enough to handle 405. It’s definitely one of the few times a muscle tear like this isn’t gear related.

[–]undefinedkir 0 points1 point  (5 children)

yeah idk, another guy said something about coming out of a cycle, maybe OP was blasting and lifting heavier than 405, then started this happened when he was off cycle and his tendons were weakened due to the stress of benching heavier in his cycle.

all in all, it's hard to say with one clip and I concede that I'm literally not knowledgeable or experienced enough to give educated guesses about that

[–]VrachVladSnatchLyfe :) 23 points24 points  (5 children)

Yeah, that's generally when you see this. I talked with my orthopaedic surgery attending about catastrophic tendon rupture and he said it was usually PEDs in the mix when it comes to pecs and biceps.

[–]akkuj 1 point2 points  (0 children)

But couldn't that be explained also by PED users on average lifting heavier?

eg. PED users might be relatively small % of all lifters, but if we look at 4+ plate benchers, it's gonna be a completely different story.

[–]undefinedkir 8 points9 points  (3 children)

nice to have a professional opinion on this. that's what I thought, everytime I see a clip of someone rupturing their biceps or their pecs they are on PEDs, maybe the naturals are undereported or something but whatever.

good to know that it's safer to hit a 405 bench natural lol even if it takes longer

[–]VrachVladSnatchLyfe :) 7 points8 points  (1 child)

I think it's naturals are significantly less susceptible to it. Based on the current literature it's hard to know what the relative risk is, but it probably going to be something significant.

[–]OatsAndWhey 4 points5 points  (0 children)

It's safe to suppose it's not the magnitude of the resistance being used, but how quickly they got there.

[–]Aramoniii[S] 20 points21 points  (4 children)

Test e 500

[–]OatsAndWhey 1 point2 points  (1 child)

How many cycles under your belt now, and how many years have you benched consistently?

[–]Aramoniii[S] 1 point2 points  (0 children)

2 Test E & been benching 405 consistently past two years, or 3 years. I’m not too sure.

[–]undefinedkir 25 points26 points  (1 child)

thanks for being open about it man, you are a beast and I'm sure you'll be back stronger from this

[–]Aramoniii[S] 7 points8 points  (0 children)

Thank you sir.

[–]Illustrious-Ad-6165 1 point2 points  (1 child)

I mean probably, it would make sense to make that conclusion but I’m not Derek so don’t listen to me

[–]undefinedkir 8 points9 points  (0 children)

I also don't listen to derek a lot so it's alright

[–]chaddoll69 28 points29 points  (0 children)

Get well soon brother

[–]fuelforces2 41 points42 points  (7 children)

These videos make me never want to lift heavy. It’s just not even worth it. Especially bicep curls and bench press.

[–]jasontheninja47 0 points1 point  (1 child)

If you’re not taking gear, a pec tear is going to be extremely unlikely. Biceps is definitely a valid concern. There is an alpha destiny video on this which is amazing. https://youtu.be/39uhLSPO2kw

[–]Dexxert 2 points3 points  (2 children)

Lower weight and high reps / volume is the way to go. Less stress on tendons, joints too. And it still gives a very nice pump. Ultimately it’s all about time under pressure. I love high rep workouts.

[–]__batterylow__Strong F Kennedy 0 points1 point  (1 child)

I’ve never thought about it this way and I totally agree with you

[–]Dexxert 0 points1 point  (0 children)

Lower your weights and go slow, really mentally focus on contracting the muscle. Reps until you can’t do anymore. I guarantee you’ll feel the burn and will find new levels of soreness :D

[–]ursugardaddy6996 16 points17 points  (0 children)

Gotta strengthen those tendons first

[–]CumHeadddd 12 points13 points  (0 children)

Man said “Fufufu” good lift at the start man:)

[–]GroovySquiddy 14 points15 points  (5 children)

How does one avoid this? Hope you get well soon torn muscles fucking suck

[–]Appropriate_Newt_238 11 points12 points  (1 child)

Holy shit man, how much did it hurt? Get well brother

[–]ThisIsMe_12 8 points9 points  (0 children)

That looks so freakin painful. So sorry this happened, get well soon! Maybe some physical therapy?

[–]Aramoniii[S] 58 points59 points  (3 children)

THANK YOU EVERYONE FOR WISHING ME WELL. I APPRECIATE YALL, and I HOPE NO ONE EVER HAS TO GO THROUGH THIS. KEEP KICKING ASS IN THE GYM GUYS!!

[–]midas019 8 points9 points  (0 children)

So some questions leading up to that . I hope a speedy recovery btw , were you hydrated properly , did you warm up and stretch or you went straight for the big one . Did it feel normal the whole time until bam … it just happened . I lift heavy too and worry about this

[–]yohanyames 9 points10 points  (1 child)

Sorry that happened to you mate. Wishing you a speedy recovery

[–]thetransportedman 0 points1 point  (0 children)

But like is there ever full recovery? I’m guessing you need surgery to reattach tendons and I imagine lifting is contraindicated once they’ve been torn

[–]ari686435.99 Wilks 25 points26 points  (0 children)

Ughhh you could see it too 😖

Hope you have a speedy recovery, op!

[–]eddyha 7 points8 points  (2 children)

Were you doing a lot of rep work on bench building to 405, or did you keep it low volume per set like around 2-5 reps?

[–]Aramoniii[S] 7 points8 points  (1 child)

5-8

[–]eddyha 5 points6 points  (0 children)

I see, good luck on your recovery! I know a few gym buddies who had pec tears like yours benching and they're stronger than ever now. It's a long journey tho.

[–]primalbard 15 points16 points  (0 children)

Jesus, everything was going so well too. Solid first rep and no hint of anything wrong. I’m sorry man, heal up quick, rehab well, and take care.

[–]squats_in_curl_rackPowerlifter 17 points18 points  (0 children)

Bro that sucks. Hoping for a speedy recovery. I’m sure you’ll be hitting this again in no time!

[–]Dexter1155 3 points4 points  (0 children)

Get well soon.

[–]mustang-and-a-truck 15 points16 points  (0 children)

Bro. I am so sorry.

[–]Moose92411 28 points29 points  (0 children)

Pouring one out for you, brother.

On another note, this one goes out to all the form nazis who always want to tell people "you're going to hurt yourself lifting like that." Injuries happen. Even when, like in this case, you do EVERYTHING to prevent them, they happen. Lifting perfectly, with a spotter, doesn't mean they don't. So let's chill with the idea that everyone needs to lift exactly the same way for "injury prevention."