6-Week Post Op (Distal Bicep Tendon Rupture) - First Upper Body Session

[@joelcampuzano9916]

Wish you a speedy recovery andy. Thanks for always putting up excellent content.

[@eukleidesk6759]

Best wishes for your recovery Andy! Something like this must make you grateful for muscle memory.

[@Smokeshow767]

Tire my bicep tendon off the bone at the elbow a week and half ago. My surgeon works in sports medicine. I have been lifting weights for 25 yrs. After surgery they put a sling on me and he said I could wear it for 2 days. My vacation was planned for the beach and he said I could take it off but be careful. He said to slowly begin to stretch it. He said he doesn’t believe in Briton a sling for 4-6 weeks. I have stitches in my arm now but I can almost totally straighten my arm. Surgery was little over a week ago. I’m itching to get back in gym but I know it will take months to get back where I was.

[@christopherribar1504]

6 weeks post op and you’re doing bench press! Amazing!!

[@deejayfeldy]

thanks for making this, first week out of my surgery

[@renehamers5400]

Succes with recovery and training! 💪I'm following currently your new Classic HLM program. A very good program! It is "new" for me because i always trained twice a week, but i like it👍

[@NOTLeavingLV]

I am nine weeks out from a graft and implant surgery and first gym session today. My surgeon had me in a sling for a day and said I’d I could stand being out of it to be out of it but no lifting over 1lb until four weeks, then at six weeks I was clear to lift common things around 10 lbs or so but still you’re right you need a PT that knows athletes.

[@renatojohnsonjr.5403]

Thanks for making the video for those who have the same plight. I'm approaching 3 weeks post-op. I'm restless as can be. They're telling me the same thing, don't lift anything heavier than a pound. And to continue this way for weeks, not days. It's driving me nuts. I practice making a fist, and just do a lot of that. It is strengthening my forearms. Which is needed. I haven't had my first physical therapy session yet. I was told it will be within a week, unless there is a cancellation. I'm looking forward to better days

[@CodySnow-su2pz]

Thanks man I just had my pectoal major tendon repaired this helped!

[@gregorycantu6022]

Great video, I tore my distal Bicep Tendon last week, looking to get my MRI out of the way so I can schedule the surgery. Thank you for posting!!!!

[@owenford5845]

i am almost 6 weeks post op and feeling pretty good. people saying no training for 3-6 months but i am going to look at doing light chest and shoulder / leg work soon. thanks for the video

[@troyhammond2218]

hi owen, was just wondering after you started training how did it feel doing chest workouts and how long you waited to do any pulling movements or curls and how you are feeling now after a year post surgery. i'm going through the surgery this thursday. im anxious and just want to get back in the gym asap. :((

[@TrollHunterxXx]

@@troyhammond2218my doctors said 8 weeks before any kind of curling or weight training and that is light light light for another month. It’s a long process … but at the 8 week mark you can start playing with it 😂. Take care

[@Dadoutdoors24]

Just started my 2nd day of recovery. Can't wait for the pain to reduce and start working on ROM and loosening everything up.

[@andybaker2413]

Be patient.

[@Brandonwood73]

100% helped. thanks!

[@stevea2488]

Just had the same surgery and I was told not to wear the sling after 2 weeks. Now at 3 weeks I have full range. But lifting weight at 6 weeks is taking a big chance. That tendon is not fully healed until 2 to 3 months. Hope all works out for you thou.

[@aaronoconnor8862]

Looking through your channel as I eat breakfast ; )

[@PrimeV88]

Hi Andy, thank you for posting this video. I’m currently at the 8th week post surgery. I started physiotherapy 6 weeks after my surgery and was told not to lift anything at all for 3 months after surgery. However I started lifting light weights 6 weeks after surgery. I think that helped speed up the recovery process. My left arm and the overall left side of my body is very atrophied. There is no balance. It’s pretty depressing. I plan to start some light lat pull downs this week and maybe barbell bench press as well. I’ve so far been working on my tricep..trying to slow down the atrophy at least. Been doing tricep extension and skull crushers with very light weights. Hope I’m doing the right thing. Thanks and stay safe.

[@andybaker2413]

Yes, I was the same way. Right side of my upper body shriveled up to nothing....not just bicep, but tricep, shoulder, chest, and upper back. However, the hypertrophy is pretty fast once you start lifting again...even at light weights. At 6 weeks post op I started training upper body with Bench Press 3x5, Pulldowns 3x20, Cable Rows 3x20, and LTEs 3 x15. First few weeks the pulldowns and rows were so light I probably could have done 30-40 reps at that load, but I was using it mainly for ROM. Bench Press I started with 45 lbs and it was hard. But 2nd or 3rd workout I was back to 135 lbs. It felt like my pec was gonna rip off at 135. From 6-12 week mark I trained pretty conservatively and kept things pretty submaximal and after 12 weeks I turned things up a notch. Still careful with back exercises and just made sure I kept reps between 10-15 and used strict form. I'm about 8 months Post Op right now - my Bench is back in the mid 300s and my Deadlift is back in the mid 500s. I'm not yet back in PR territory, but I can see light at the end of the tunnel :-) I have had grip issues with the Deadlift though that I didn't used to have. Hoping that comes back at some point. It's gotten better but still not back to where I was. Never had grip issues before. Now anything above 455 and I can feel my grip struggling mightily. Good luck

[@PrimeV88]

Andy Baker thanks for the reply. Your progress gives us a lot of hope. I see the light at the end of the tunnel :). I wish you the very best in your journey.

[@MoneyAli75]

Exactly overall cautious but they need to be n you need to pay attention to it all but..still gotta find n outlet..I’m 5 weeks post opt with graft n been lifting after one week..lot of legs, isometric n now that I got my range of motion back light weights, machines n hanging ab slings really help but always listen to ya body n be cautious !

[@brantcollins4115]

Hi Andy. Thank you for these videos! I'm a competitive masters amateur bodybuilder. I go for my operation on 2 May. During the post op inactivity did you change your diet and supplementation to try negate muscle atrophy at all?

[@pauljordan5751]

Im 8days post surgery , surgeon told me no lifting anything at all for 8months and no weight training or sports for 12month so seeing you do this at 6week post op is very confusing

[@tigrechatninja]

Im 4 month in started kickboxing again 2 month ago so I guess I can go back to benching and all ?

[@richardbarrett1733]

6 weeks I have the same injury and they told me not to lift anything with that arm for 3 months

[@andybaker2413]

I started light training at 6 weeks. Starting ramping up the weight a bit more at 12 weeks. But at 6 weeks I started doing light upper body inlcuding light sets of 15-20 reps on lat pulldowns and seated cable rows. At 12 weeks I switched to free weight stuff

[@Aaaa-k3q8l]

What he was doing was all wrong my doctor told me I can start slowly I mean slowly lifting weights after 3 months post surgery I’m still doing PT it’s my 5th week .

[@raymondkerry]

Can you repost a series of your recovery?

[@pedrohizzle2835]

Had surgery thurs. today is Saturday. When can I stop the Percocet ????

[@chriscox1983cc]

I'm about 3 weeks out from surgery, my Dr. Took My splint off 8 days out and told me to use my sling out and about and at work other than that I don't wear it and am pretty moble pronation hurts but that's about it.

[@kentpiatt7503]

Thanks for the great information. I plan on following your steps as possible. Just had a quick question at this point, any insight on the wrist and finger pain that is almost migraine levels? I am at 8 weeks today. TIA! Kent

[@mattdorman9851]

How long did your pain last. I'm at week 5

[@Busheyclose81]

I’m curious how long this pain lasts too. This was the only set of comments I was interested in! I’m in my 6th week and struggling with wrist and finger pain (burning/pins and needles). Please help give me a indication.

[@havock901]

Hey Andy! I just picked up your practical programming book, and I was just wondering if you had any other book I can complement it with? Besides starting strength book? Recovery is looking good!

[@Goval400]

Idk how all the guys i google are lifting 5 or 6 weeks after surgery, im like two months post op and my wrist still hurts when I try to do anything

[@99naSvt]

It's all case by case ...o had my surgery 8/7/19 and I already started my pt and doing light lifts in the gym...I had full range or motion and 85% movement in my wrist 12 days out of surgery

[@jewboi419]

99naSvt I ruptured my right bicep on 8-31-19. Had surgery 9-9-19. It’s 10-29-19 and I literally just got done with my 2nd upper body workout today. Everything is super light weight.

[@dwainedykstra5166]

Yep 4 weeks post op here and my forearm and wrist feel like they were hit by a train. I cant imagine trying to lift anything yet. I hope it changes soon so I can get back in the gym.

[@andybaker2413]

Yes. A lot. My shoulder came along slower than my bicep. It's back to normal now, but it took a while. Keep doing strict standing overhead pressing with a big shrug at the top and light lat pulldowns with a big shoulder stretch at the top. Use various grips.

[@Dadoutdoors24]

How invasive was your surgery? I was doing occupational therapy at 4 weeks and lifting weights at 6 (light) but overall at 6 weeks was off restrictions. They just said dont over tax it but I was clear to do anything.

[@terra2468]

my surgery was 1.5 week ago and my question is: after your surgery, when the first time (after how many days) you could full extend your arm/elbow ? how is you pronation and supination movements? % range of movement? thank you

[@brantcollins4115]

@terra2468 I'm 8 weeks post op. Was able to fully straighten within last week. Bicep looks tiny and wonky 😅 surgeon want me to rest it another 4 weeks, then rehab it. He reckons starting exercising more aggressively earlier is a risk, weakens the little bonds that the tendon puts out, and is too light to build up the bicep anyway. So all in all a risk that isn't worth it.

[@terra2468]

@@brantcollins4115today i m 9 weeks from the surgery. Unfortunately, i m in a not so good situation, after the surgery i developed HO ( Heterotopic Ossification) near to my biceps tendon and i have no pronation and but some supination. now i will need to wait an year from the surgery to do another surgery and remove the extra bone/tissue created. for while i try to improve my shape, started to run and a workout very light . anyway, thank you for you response and good luck

[@johnnydibs1820]

It’s been three years now since this video. How are you doing now?

[@andybaker2413]

I"d say I'm basically 100%. I have some loss of range of motion in the right wrist. The only practical effect this has is that I can't do chin ups with a supinated grip. I CAN, it just hurts the wrist. No big deal, I just use overhand or neutral grip to do chins or pulldowns, so no big deal. In the past if I did something like DB curls then my right side (the injured side) was usually about 1 rep stronger than my left. Now my left is about 1 rep stronger than my right. But other than that I'm back to full strength with no limitations.

[@johnnydibs1820]

Thanks for responding I appreciate it. I just got the surgery this past Tuesday it is pretty depressing. Thanks for the encouraging words.🤙

[@t2dwarrior209]

In a sling for 6 weeks? I'm 3 months post-op distal bicep surgery right now. I was in a sling for 3 days. Was out of brace & sling after 3 days. Doctors these days don't like to leave ya in a sling or brace for very long because the longer your in brace & sling the less likely you'll ever get full range if motion back. I was at full range of motion at the elbow in 2 weeks post-op. Took awhile longer for the wrist though.

[@iet187]

I recently tore my bicep and now this corona virus is delaying my surgery. Are there any workouts you did pre surgery???

[@andybaker2413]

No. I would contact [e-mail] and set up a consultation with him or his wife Rori. Both are PTs and can possibly help you while you wait. This is outside my scope. Tell them I sent you over.

[@jewboi419]

Did you have any right shoulder pain while pressing? My right should is killing me. I only did incline bench 5x5 with 95lbs.

[@zackhines2569]

I'm on week 6 right now. If you read this do you have pain in your elbow?

[@andybaker2413]

I don't now (2.5 years post op) but I did at 6-weeks. Elbow pain was mostly from being stuck in the sling while the surgery healed. The more range of motion stuff I did though the less it hurt. Also had a lot of pain in the shoulder for a while, but again, the more I trained the better it all got.

[@walterostrowski7024]

12 weeks post op tricep tendon repair ...PT has not let me press over 10 lbs

[@haydenobst534]

That’s because a tricep is under heavy load when pressing. Pressing puts little to no pressure on the biceps which is why Andy can do it. Two totally different injuries.

[@danwhite3919]

5 weeks out from surgery and my physical therapist is driving me nuts. Way over cautious. Thanks for the video

[@JeffLynnesELO2025Tour]

Thanks Andy for the videos. I got the surgery 3 weeks ago and not doing much so far besides moving my fingers and wrist...Any suggestions at this point???

[@andybaker2413]

Move your shoulder around a lot.

[@andrewbortle8127]

Anyone left with a one inch gap from their bicep to their elbow?

[@sirlucius3016]

just looking for any community feedback... Had my surgery 20 days ago. In brace, everything is going ok. My thing is the forearm...still numb. Especially towards my wrist/thumb. Can anyone offer some feedback if experienced... Thanks

[@andybaker2413]

I had quite a bit of numbness as well. Lasted for many weeks and would kind of come and go. All in the forearm area. Gradually came back and within a few months was 100% gone.

[@sirlucius3016]

@@andybaker2413 thanks for the reply appreciate it

[@codyd6385]

If somebody was using an 8/5/2 sets across scheme for a powerbuilding template could they use the same 8/5/2 top set with back off sets of 5 towards the end of the powerbuilding template or even on a basic H/L template? Kind of like your 5/3/1 with backoffs for HLM and H/L. Just curious if you or anybody you've trained has attempted it this way? Thank you sir!

[@andybaker2413]

Yeah, but I'd keep the back offs at 8-reps on the 8s week, 5-8 on the 5s week, and 3-5 on the 2s week. I suppose you don't HAVE to do it that way, just my preference for something like that. But in my PowerBuilding Program, I just use sets across at either 8, 5, or 2 reps and then move to the next exercise.

[@codyd6385]

The reason I asked is because I will be going back to school in the spring and sleep and stress aren't the greatest and 8/5/2 has more wiggle room when that shit creeps in and I've already experienced this. For that situation would you recommend sticking with 8/5/2 for sets across or would having a mindset of just "one" heavy 8/5/2 top set with backoffs be a little better and save time. Thank you for your time sir!

[@andybaker2413]

Keep it simple and just do the 3 sets across. That has proven to work the best over time for most

[@codyd6385]

Thank you sir!

[@aaronoconnor8862]

Andy saving these videos I’m 12d post op bicep distal tear Garage gym, pt yesterday -- sling for a while. Great perspective giver Thk you. How are you 3yrs post surgery Heavy deads again Bicep full again and close to how you were strength wise?

[@user-gw7sh6mn5h]

Man you really screwed that up,no reason you couldn't have trained legs or chest as long as u didn't overextended that bicep

[@andybaker2413]

Yet less than a year after the injury I had PR'd almost every exercise. Appreciate your advice though on an injury that was over 5 years ago.