Originally Posted by
Frank_B
I was doing my first set of warmups (after the empty bar) with 135. On the first rep, just as the bar touched my chest, I felt a nice tear in my left pec. It bruised up, but there was no snap like I'd "lost" my pec.
Rip once said the Starr protocol didn't really work for chest muscles. I am paraphrasing, but he said something to the effect of, "This [method] works for everything except pec strains and tears. Chest muscles just act differently for some reason."
If that's the case, what is the best protocol for rehabbing a mid-grade pec strain? Do we wait longer?
Also, this is affecting my ability to get into the low bar position. I don't mind training high bar for a bit, but I've never really done it that much. What kind of weight reduction is pretty typical for high bar? 10%? 20%?