Suggest lay off altogether mate. Strained a muscle in early October but ignored it. Now have a hospital visit to ascertain the damage I've done since.
It's the one on the crook of the arm. Did a similar thing last time I did it and loaded up the bar even more. It ended up taking ages. I was wondering if I could do some light stuff but I guess you're right. Chuffin'ell.
RICE mate Rest, Ice, Compression, Elavation. Although you won't need to elivate if its your arm. Then buy a hot water bottle and apply heat after a day or two when any swelling or bruising has gone down. This should promote blood flow and get the muscle to repair quicker. Once its warm with the water bottle do light stretches until you feel no pain, should be ok in a week or so....
