Back in the gym after 4 months off!! I need your advice and help guys!

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    Nov 06, 2011 10:44 PM GMT
    So for personal reasons (nothing health related), I've been out of the gym for 4 months. I haven't been really keeping active, besides the regular walks and stuff like that. But im 140 lbs, 5'6 and i need to go back to the gym with a bang and do things to change my style and keep me motivated and into my workouts, any advice or tips!?! Greatly appreciated, x
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    Nov 06, 2011 11:12 PM GMT
    My best friend went back to the gym May 2011 after a year not being at the gym. He just basically did the same exercises as he did before but just reduced down to a weight that he was comfortable with. For example, he was able to bench press with two 50 lbs dumbells before and when he started again, he started with two 30 lbs dumbells.
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    Nov 06, 2011 11:52 PM GMT
    Yupper, berber. Start small, and give yourself plenty of time to recuperate after each workout.

    It'll come back, good as before. Just be careful about injuring yourself in your zeal to bounce back.
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    Nov 07, 2011 7:12 AM GMT
    Try doing about 60% the weight you were doing before for your first set. Adjust the weight if it's too easy.
    Since you've been away for a while, you'll probably be sore after your first day back. I don't know what your splits were before, but you might want to do full body circuits for the first week and go gym-off-gym-off-gym-off to give your muscles time to recover.
  • ChilaxinJOCK0...

    Posts: 1513

    Nov 07, 2011 7:32 AM GMT
    if you always did 3-4 sets for each lift, only do ONE when you start. And lighten the weight alot....slowly build up based on how sore you feel the next day
  • daddysw

    Posts: 89

    Nov 07, 2011 8:25 AM GMT
    I think my advice echoes other people here and that is to take it slowly. For me, I always need to get the habit of getting to the gym back, so I'll do cardio for a couple of weeks . . not too demanding and its getting your muscles and joints moving again . . after that, the usual routine, but maybe a warm up and couple of sets of low weights moving up to full sets and slightly higher weights . . after that, its not too difficult to push youself a bit further so that you're back n ear where you were . . having said that, at my age, I find it can take at least a month or more to get back to where i was if I've taken any substantial time off . . . and remember to rest more too . .
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    Nov 07, 2011 10:02 PM GMT
    erreip89 saidSo for personal reasons (nothing health related), I've been out of the gym for 4 months. I haven't been really keeping active, besides the regular walks and stuff like that. But im 140 lbs, 5'6 and i need to go back to the gym with a bang and do things to change my style and keep me motivated and into my workouts, any advice or tips!?! Greatly appreciated, x


    I highly recommend a macro-nutriuent diet. It will allow you to recover more quickly and give you more energy after being away for so long.

    Best!
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    Nov 09, 2011 3:43 PM GMT
    what other diet would i, or anybody, consume aside from macro-nutrient? isn't that just carbs, fats+ proteins?