Let me preface this by saying listen to your docs and, if it gets 'fixed', your surgeons.
In my gym we have 3-4 men of at least 40-50 years old who have had major bicep tears. It's about 50/50 where it was job related or sports related. In my time training with wanna be and some successful pro level strongman competitors we'd have bicep tears occur. One I trained with, Laurence Shalaei and one I did a display with, Terry Holland, have both had bicep injuries. Most common are doing mixed grip heavy deadlifts and Atlas Stones. Using the Atlas Stones as an example you'll see that some are lifting 200kg/440lb concrete and stone balls with your arms extended. So the weakest position vs the strongest fully contracted position and there you are picking up and, arms still straight putting 200kg/440lbs to more than shoulder height. Most such injuries has the tear happen at the elbow joint rather than the arm pit.
It is KEY to get the surgery ASAP. Like in hours if at all possible. The longer you take the harder it is to recover. Here in the UK, with the NHS, if you can still curl your arm they don't see a 'need'. Key again was having athletes go to several hospitals until they found a surgeon willing to operate. What I was both of the athletes above do (you can find YT vids on it) was super light (like just an Olympic bar at 44lbs) x 100 reps. Slow and controlled and with full extension. And this was post surgery.
For bodybuilders it's aesthetics over function. One 'FIX' is working the brachial muscle. That lies between the bicep and tricep. It can be what adds thickness to your arm. Ditto understanding that triceps make up 2/3rds of the apparent bulk of the upper arm (although you might not know that by the way some train). Also massage the remains of the bicep pushing away from the tear and also on any scar tissue.
Do you have any tips too?
In my gym we have 3-4 men of at least 40-50 years old who have had major bicep tears. It's about 50/50 where it was job related or sports related. In my time training with wanna be and some successful pro level strongman competitors we'd have bicep tears occur. One I trained with, Laurence Shalaei and one I did a display with, Terry Holland, have both had bicep injuries. Most common are doing mixed grip heavy deadlifts and Atlas Stones. Using the Atlas Stones as an example you'll see that some are lifting 200kg/440lb concrete and stone balls with your arms extended. So the weakest position vs the strongest fully contracted position and there you are picking up and, arms still straight putting 200kg/440lbs to more than shoulder height. Most such injuries has the tear happen at the elbow joint rather than the arm pit.
It is KEY to get the surgery ASAP. Like in hours if at all possible. The longer you take the harder it is to recover. Here in the UK, with the NHS, if you can still curl your arm they don't see a 'need'. Key again was having athletes go to several hospitals until they found a surgeon willing to operate. What I was both of the athletes above do (you can find YT vids on it) was super light (like just an Olympic bar at 44lbs) x 100 reps. Slow and controlled and with full extension. And this was post surgery.
For bodybuilders it's aesthetics over function. One 'FIX' is working the brachial muscle. That lies between the bicep and tricep. It can be what adds thickness to your arm. Ditto understanding that triceps make up 2/3rds of the apparent bulk of the upper arm (although you might not know that by the way some train). Also massage the remains of the bicep pushing away from the tear and also on any scar tissue.
Do you have any tips too?
