Hitting the the gym after a month hiatus

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    Dec 12, 2010 10:47 AM GMT
    Hey everyone I need your advice.

    Due to work and business traveling I had to skip out on gym. While I did manage to do some workouts it wasn't the full regiment.

    Starting Dec 13th I'm returning to the gym but I'm kinda freaking a lil that I won't be able to do the same routine as I did before:

    Day One: Chest/Tricep

    Day Three: Back/Biceps

    Day Five: Shoulder/Legs


    Plus I need to revamp my diet plan because I really want to put the mass on by the end of six months.

    Should I start with lighter weights? How long doe sit usually take to get back into the muscle building routine?

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    Dec 12, 2010 2:23 PM GMT
    After being off a few weeks from a couple herniated disks, I did nothing but core exercises for the first two weeks, then spent the next two weeks with lighter weights and more reps to get back to where I was before the injury.

    Now it's business as usual.
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    Dec 12, 2010 3:57 PM GMT
    I've had the best luck starting a new routine whenever I come back from an injury. If I go back to the old stuff, I feel weak. I figure it's good to keep it variable anyway.
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    Dec 12, 2010 4:32 PM GMT
    a month is not that long... just take the first week or so a bit easier doing slightly fewer sets or maybe a slight drop of lb...
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    Dec 12, 2010 4:53 PM GMT
    Go to the gym; workout; save the drama for the theater.
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    Dec 12, 2010 7:18 PM GMT
    Fivealive saidHey everyone I need your advice.

    Due to work and business traveling I had to skip out on gym. While I did manage to do some workouts it wasn't the full regiment.

    Starting Dec 13th I'm returning to the gym but I'm kinda freaking a lil that I won't be able to do the same routine as I did before:

    Day One: Chest/Tricep

    Day Three: Back/Biceps

    Day Five: Shoulder/Legs


    Plus I need to revamp my diet plan because I really want to put the mass on by the end of six months.

    Should I start with lighter weights? How long doe sit usually take to get back into the muscle building routine?



    There is no reason you won't be able to do that routine again. It might take a few weeks to get back to the weight you were using when you stopped, but you will get there.

    As for putting on mass, EAT EAT EAT. I am 2 months into a bulking cycle and eating about 3,500 calories a day and 250 or more grams of protein a day. I am taking a mass gainer to help with this.

    Try to push yourself in the gym and go up in weight as often as you can to put added stress on your muscles.
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    Dec 12, 2010 7:30 PM GMT
    Thanks....

    @Chuckystud....No drama from me sir!icon_biggrin.gif

    Oh another thing is that most likely my gym partner will be flaking on me for whatever excuse is.We use to motivate each other to push harder

    How would I get a same sort of focus.

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    Dec 12, 2010 9:07 PM GMT
    Fivealive saidHow would I get a same sort of focus.
    Look in the mirror. When you don't like what you see, you'll be more motivated to change it. icon_wink.gif
  • HndsmKansan

    Posts: 16311

    Dec 12, 2010 9:10 PM GMT
    I was gone due to my Staph illness for almost a month... of course I had an illness and it wasn't just time off. I'd definitely cut back for a couple of weeks, don't overdue, especially the first couple of visits... listen to your body and move accordingly.
  • DCguy2001

    Posts: 314

    Dec 12, 2010 9:22 PM GMT
    You'll be weaker when you get back, so don't be freaked out if you can't lift as much - or end up doing fewer reps. But based on my experience of going back to the gym after 3 weeks off, you'll bounce back relatively quickly. (I think it's fine to stay with the same routine - you'll just be lifting less.)
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    Dec 13, 2010 1:02 PM GMT
    Thanks guys...I just found out that I can't go to the gym until Friday because of religious reason *sigh*

    Guess I'll have to do some home work outs till then

    Based on my weight and height.

    How many push ups and its variations should I do

    I also have 8kg dumb bells which isn't much but it'll have to do.