For an assortment of reasons, I have not been regularly lifting for almost 4 months. I have been doing what I can to stay active, and I have had very limited and irregular access to weights in that time. But I have not been on any program, not been taking any supplements, my diet has not been as regulated(although it has also not been awful) and generally I have been out of the game.
I did a couple of searches but did not find any threads pertaining to this, if they exist(I’m sure they must), I apologise, perhaps you can link me to them. Otherwise, My question is. What are some things that I should take into consideration upon returning to the gym, scheduled workout weeks, heavy training and generally getting back to where I left off?
Are there any particular protocols you might observe in a situation like this, or should I just jump right back in as my body allows? any specific tips or pieces of wisdom that you wish you had known during a similar break?
Good question i also am in the same boat, but i had to take 6 months off due to a shoulder injury…i too would like some advice, i am going to take some hd-17 pre-workout and mass recovery post work out and plan to supplement my diet with protein drinks.
I just started this week and stuck to the basics, taking it easy to allow myself time to get reacquainted with the weights and have done some light cardio.
Someone recently mentioned this program to me since I’m a beginner:
I would start there…
Also, I use a program called “Fit Day”, which I actually had before I knew about this site, but a lot of people mention they use it. It’s great for tracking how many calories, carbs, protein and fat you’re consuming.
Get your nutrition in order. When I started eating more I had more energy to lift and I’ve been making progress…although, better in some places than others.
The only issue with starting over is that your strength will come back quickly but your body will not be conditioned for it. That will result in DOMS like you have never had before. It’s a great way to kill a comeback. Start with a light weight whole body program and do it every day for a week or 2. It’s just to build conditioning. Then start doing the weight you know you can handle and go to 2 days a week. You should be OK after that.
I have not lifted much for close to 10 years, but I have been told to get to exercising by more than one doctor due to bone density issues. I am starting out light and easy and will increase the weight used as long as I can keep the reps up.
The best way that I have found is to do what has already been suggested. Start out light and do not overdo it. Overdoing it is one of the main reasons why people give up on exercising.