You've been off 1 year...

bigcmonster · Jun 9, 2009

Unfortunately, I've been out of the gym for a while and without a doubt ready to get back into the flow of things. So my question is...

Do you jump back into your old routine or start off easy?

Thanks!

Showy0023 · Jun 10, 2009

I would say do your same routine in terms of the exercises, reps, and sets. Obviously you won't be able to do the same amount of weight so find out what you can do in the same rep and set range that you did a year ago.

lestatgear · Jun 10, 2009

If I take of more than 2 weeks, I always start back easy. How easy depends on the amount of time off. I would start off easy and work your way back up over a month. If your body is not used to training, you run a higher risk of getting injured, etc. I learned the hard way and tore my pec coming back to eager after a 2 week layoff from the flu. Had to take off another 8 weeks after that.

bigcmonster · Jun 10, 2009

thanks..

exactly the type of feedback i was looking for.

Pekkerwood · Jun 10, 2009

I had to take a year off, starting back was tough, I altered my routine to be higher reps for the first six weeks, and then lowered back into my preferred rep range in order to build my strength back up a bit. One thing I did differently than "normal" is after the first six weeks, when I was trying to build up some strength, I did more "negatives" and focused on the eccentric motion. For some reason I have this stuck in my mind that it helps me get stronger faster. I taper this off almost completely in my "normal" routines, but I am no longer looking to lift increasingly heavier weights due to some health issues.

Don't get discouraged, I've been where you are a couple of times, and at first it seems like you will never get it back, but you will.

bigcmonster · Jun 10, 2009

good advice, thanks.

thank god for muscle memory... right?

BigCanuck · Jun 10, 2009

Being 53 and competing on and off since the late seventies and not training for as much as 3 years at a time,i have been through this more times than i can remember.What i can tell you is that it takes VERY little to stimulate muscle growth when you first start back.Just start back easy,one set for one exercise per bodypart will be more than enough to cause an adaptive response.