Going back after a long time off? Take it easy?

**skelooth** · 06-25-2007, 05:01 AM

I have not lifted in well over a month, maybe two. I keep telling myself I'll go back as soon as I can fit into my gym clothes again.... but it's just not happening, I'm not losing jack squat because I'm not exercising regularly. The most I've been doing is like 30 minutes of DDR 2-3 times a week and a short walk here or there.

When I go back, do I take it easy? Higher reps, lower weights, ? There's no way in hell I can go in there and lift what I was lifting, my arms would rip right out of their sockets....

hah, I guess I answered my own question.

Should I do a three day split until i'm a little more conditioned again?

**bubba g** · 06-25-2007, 05:23 AM

go easy for a couple weeks...

**powerman2000** · 06-25-2007, 05:24 AM

I don't think your split is as important as taking a slow and gradual approach once you start up again. The DOMS can be almost crippling if you don't.

**Ikaika** · 06-25-2007, 05:53 AM

not to mention the fact that if you just jump right back into it you could easily hurt yourself...get your body used to lifting again before you start abusing yourself the way you've grown to love.

**skelooth** · 06-25-2007, 11:26 AM

should i do something like a light full body 3x a week?

**madman911** · 06-25-2007, 01:26 PM

Don't go near failure and use lower volume. I'd say 3-4 sets per bodypart using weights you can keep within the 10-12 rep range, and just go for a pump. Once you feel a good pump, move on to another muscle group. You could do a full body or a 2 day split and hit the major muscle groups 2-3 times per week as long as the DOMS isn't debilitating. After 2-3 weeks, I'd start the transition into a lower rep range & higher volume routine.

I know I've said this to you before, but I strongly suggest you look into dual factor training. The high volume/high frequency approach works wonders for the metabolism and will have you shedding fat like a mofo when combined with a solid diet and a couple of weekly cardio sessions. Plus, a new approach will help you to stay excited about going to the gym.

Good to see you back at it. Still plenty of time left to step it up for the IMPC. I believe in you Skelly belly.

**DarkFalcon** · 06-25-2007, 08:36 PM

Quote:

Originally Posted by madman911

Don't go near failure and use lower volume. I'd say 3-4 sets per bodypart using weights you can keep within the 10-12 rep range, and just go for a pump. Once you feel a good pump, move on to another muscle group. You could do a full body or a 2 day split and hit the major muscle groups 2-3 times per week as long as the DOMS isn't debilitating. After 2-3 weeks, I'd start the transition into a lower rep range & higher volume routine.

I know I've said this to you before, but I strongly suggest you look into dual factor training. The high volume/high frequency approach works wonders for the metabolism and will have you shedding fat like a mofo when combined with a solid diet and a couple of weekly cardio sessions. Plus, a new approach will help you to stay excited about going to the gym.

Good to see you back at it. Still plenty of time left to step it up for the IMPC. I believe in you Skelly belly.

Great advice MM.

**romanaz** · 06-25-2007, 09:03 PM

I'm just getting back until I formalize a routine (a real one hopefully from the oly coach) and I'm just doing fullybody workouts whenever I don't feel sore.

EzyRyder · 06-25-2007, 09:37 PM

Why not start with cardio?

**Ikaika** · 06-25-2007, 09:44 PM

Quote:

Originally Posted by EzyRyder

Why not start with cardio?

**powerman2000** · 06-25-2007, 10:07 PM

Quote:

Originally Posted by EzyRyder

Why not start with cardio?

Cuz cardio is cardio and resistance training is resistance training.

**DarkFalcon** · 06-25-2007, 10:12 PM

Quote:

Originally Posted by powerman2000

Cuz cardio is cardio and resistance training is resistance training.

Yup cardio isn't going to help your muscles get used to lifting heavy loads again.

EzyRyder · 06-25-2007, 10:18 PM

Carrying around extra fat, then lose it you'll be really strong, keep eating junk food to see if that really works..... Yes, I am kidding.

**skelooth** · 06-25-2007, 11:15 PM

Quote:

Originally Posted by Ikaika

haha, I have to agree

However I do plan on finishing all of my workouts with some light cardio, as I am sedentry at work.

I'm leaving for the gym in a few minutes, I hope it goes well. I'm nervous

It's like my first time all over again. (Only I know what I'm doing, scary)

**skelooth** · 06-26-2007, 01:04 AM

Well, my legs hurt so bad I'm walking like frankenstein.

I did squats with 135lbs, 2 sets of 12, one set of 10, and one set of 8.
Then I did 3 sets of 10 of barbell rows at 135lbs
then I did 2 sets of leg curls 12 reps at 100lbs
and 2 sets of lat pulldowns 12 reps at 100lbs...

I got so sick I felt like i was gonna puke. I waddled out to my car and carefully drove home huffing and puffing. I almost past out getting my protein shake, and had to lay down for like 20+ minutes before I could stomach sitting up long enough to drink it. Once i got it down I started to feel better... but I was debilitated for a good half hour or more....

What's sad is that I could see my body underneath all of my fat

There is no doubt about it, I am fat again. Tits and the whole 9. It's so embarassing to go workout in front of anyone that's been there for years...

**DarkFalcon** · 06-26-2007, 01:11 AM

Stop worring about what everyone else thinks bro, at least your in there cause you want to make the improvements. If they can't respect that **** em!

06-25-2007, 05:01 AM	#1
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,183 Recipes: 0 Rep Power: 154	Going back after a long time off? Take it easy? I have not lifted in well over a month, maybe two. I keep telling myself I'll go back as soon as I can fit into my gym clothes again.... but it's just not happening, I'm not losing jack squat because I'm not exercising regularly. The most I've been doing is like 30 minutes of DDR 2-3 times a week and a short walk here or there. When I go back, do I take it easy? Higher reps, lower weights, ? There's no way in hell I can go in there and lift what I was lifting, my arms would rip right out of their sockets.... hah, I guess I answered my own question. Should I do a three day split until i'm a little more conditioned again? __________________

06-25-2007, 05:23 AM	#2
bubba g Moderator Join Date: Sep 2005 Posts: 2,925 Recipes: 0 Rep Power: 176	Re: Going back after a long time off? Take it easy? go easy for a couple weeks...

06-25-2007, 05:24 AM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,085 Recipes: 0 Rep Power: 197	Re: Going back after a long time off? Take it easy? I don't think your split is as important as taking a slow and gradual approach once you start up again. The DOMS can be almost crippling if you don't. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-25-2007, 05:53 AM	#4
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,671 Recipes: 0 Rep Power: 214	Re: Going back after a long time off? Take it easy? not to mention the fact that if you just jump right back into it you could easily hurt yourself...get your body used to lifting again before you start abusing yourself the way you've grown to love. __________________ No supplement can make up for the lack of a strong work ethic.

06-25-2007, 11:26 AM	#5
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,183 Recipes: 0 Rep Power: 154	Re: Going back after a long time off? Take it easy? should i do something like a light full body 3x a week? __________________

06-25-2007, 01:26 PM	#6
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	Re: Going back after a long time off? Take it easy? Don't go near failure and use lower volume. I'd say 3-4 sets per bodypart using weights you can keep within the 10-12 rep range, and just go for a pump. Once you feel a good pump, move on to another muscle group. You could do a full body or a 2 day split and hit the major muscle groups 2-3 times per week as long as the DOMS isn't debilitating. After 2-3 weeks, I'd start the transition into a lower rep range & higher volume routine. I know I've said this to you before, but I strongly suggest you look into dual factor training. The high volume/high frequency approach works wonders for the metabolism and will have you shedding fat like a mofo when combined with a solid diet and a couple of weekly cardio sessions. Plus, a new approach will help you to stay excited about going to the gym. Good to see you back at it. Still plenty of time left to step it up for the IMPC. I believe in you Skelly belly. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

06-25-2007, 09:37 PM	#9
EzyRyder Pro Stature Join Date: Jul 2006 Posts: 743 Recipes: 0 Rep Power: 70	Re: Going back after a long time off? Take it easy? Why not start with cardio?

06-25-2007, 10:18 PM	#13
EzyRyder Pro Stature Join Date: Jul 2006 Posts: 743 Recipes: 0 Rep Power: 70	Re: Going back after a long time off? Take it easy? Carrying around extra fat, then lose it you'll be really strong, keep eating junk food to see if that really works..... Yes, I am kidding.

06-26-2007, 01:04 AM	#15
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,183 Recipes: 0 Rep Power: 154	Re: Going back after a long time off? Take it easy? Well, my legs hurt so bad I'm walking like frankenstein. I did squats with 135lbs, 2 sets of 12, one set of 10, and one set of 8. Then I did 3 sets of 10 of barbell rows at 135lbs then I did 2 sets of leg curls 12 reps at 100lbs and 2 sets of lat pulldowns 12 reps at 100lbs... I got so sick I felt like i was gonna puke. I waddled out to my car and carefully drove home huffing and puffing. I almost past out getting my protein shake, and had to lay down for like 20+ minutes before I could stomach sitting up long enough to drink it. Once i got it down I started to feel better... but I was debilitated for a good half hour or more.... What's sad is that I could see my body underneath all of my fat There is no doubt about it, I am fat again. Tits and the whole 9. It's so embarassing to go workout in front of anyone that's been there for years... __________________

06-26-2007, 01:11 AM	#16
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: Going back after a long time off? Take it easy? Stop worring about what everyone else thinks bro, at least your in there cause you want to make the improvements. If they can't respect that **** em!

06-26-2007, 02:32 AM	#17
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60