I pulled or tore a muscle under my ribs earlier this year while bench pressing. After sitting around on my ass for six months I read Al’s book and started a full body program 3x a week. Mon-Wed-Fri I was doing 2 sets of squats, 2 sets of pushups, 2 or 3 sets of bridges. Ab work, handstands, and pullups seemed to aggravate my injury so I stayed away.
After two weeks I could tell I was over trained so I figure I’m either going too close to failure or my body needs longer rest periods. In the mean time I’ve been keeping the pushups and the squats to 1 set rather than 2. Seems to help, but is it optimal? I also had a few other questions:
I started doing pullups since my injury has calmed down more and I’m wondering how often to train them.
I’m thinking about incorporating deadlifts, military press, and maybe another pulling exercise(any suggestions?) what’s the best way to do that? Ab work and handstands still seem to aggravate my injury even after resting that long.
Thank you everyone, any info is greatly appreciated.
– V