Muscle Gain Forum

Pulled something? Share your fixes—ice, heat, rest, or light lifts.
How do you bounce back without losing gains?

Oof, tweaked my lower back deadlifting yesterday—135 lbs, nothing crazy! It’s stiff now—help, how do I fix this fast?

RippedRookie, been there! Ice it 20 mins, 2-3x today—kills inflammation. Rest a few days, then light moves—don’t rush!

Pulled my hammy squatting once—limped for days.
Heat after 48 hours worked wonders, plus easy bodyweight stuff to keep moving. Back at it in a week.

Shoulder tweak from bench— hurts to lift my arm! Ice or heat? I’m freaking out—don’t wanna lose my gains!

FlexNewb wrote: ↑Sun Mar 16, 2025 9:37 pm Shoulder tweak from bench— hurts to lift my arm! Ice or heat? I’m freaking out—don’t wanna lose my gains!

FlexNewb, ice first—24-48 hours—then heat if it’s still tight.
I strained my trap last year—rested 5 days, kept legs active. Gains stayed put.

Tweaks are my nemesis! Pulled a calf—rolled it with a lacrosse ball after icing. Back lifting in 10 days—slow and steady!

My elbow’s sore after curls—feels off, not brutal. Can I lift light or just sit it out? Hate pausing already!

GymNoob22 wrote: ↑Sun Mar 16, 2025 9:38 pm My elbow’s sore after curls—feels off, not brutal. Can I lift light or just sit it out? Hate pausing already!

GymNoob22, light lifts are fine if it’s not sharp pain—tried that with a forearm tweak. Ice and rest a couple days first, tho—kept my momentum.

Strained my quad once—RICE is king: rest, ice, compression, elevation. Back in 2 weeks—no rush, no regrets.