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after how long does your strength come back from a layoff?

danielson

Elite Mentor
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i've been out of action for like a month, and i still cant train chest yet (surgery)....just got back to chins and biceps today and my curl is 10kg down...

kinda saddening, how long wil it take before im back where i was....im itching to train legs but want to leave it a bit as im stressed out about the BP increases during squats
 
Quicker than you think.

I can't give a specific time frame as my lay-offs werre generally due to injuries and I had to gradually work out again. I'd say less than a month, but it depends on your situation.

The lay-off could do your body some good as well. Depending on the amount of time you never exercised.
 
i did nothing for literally a whole month

dropped some size.....people say its a good thing. not too concerned about the size, more about the strength though

the one good thing is my injuries 'should' have all healed by now so 'll be able to get back to deadlfting :)

a month sounds like a long time.....guess i better get started :D
 
I injured my back doing deads a few months ago and just worked around them for a couple of months.

Just started back 2 weeks ago and I'm back up to 370 for 6.

Good luck with the workout bro.:D
 
lol, thanks, i hope mine comes back too :xeye:
 
everyone is different. If you’re out because of a surgery I wouldn’t rush anything, ease into it, give yourself a month to 3 to get back up there…but again it all depends on what kind of surgery and how ready you are to hit it 100%
 
probably pretty quick. I remember after a long layoff i regained about 1/2" on my bicep in a week with HIT.
 
As I understand it, your body deals with muscular stress in three ways. When it sees that increased loads are expected of it, it can:
1) grow larger, which has several effects that are benefical to lifting more - mostly due to cell volume
2) it can increase the nerve signal density/strength
3) grow additional cells

The third is the most costly effort, and therefore the one that it is less likely to do (unless you happen to be genetically inclined to have less myostatin).
It is likely that actions 1 and 2 are what take first and foremost, and then when those no longer are enough, you get number 3 and then readjust the figures for 1 and 2.

When you take time off, the nerve connections stay there for more longer than the muscle does. The muscle size is the first to decrease, and then over time the number of cells will decrease.

When you then come back, you will have the nerve cells still denser in numbers there, so you will get a surprising amount of strength from what is there. Also, if the layoff wasn't especially long (weeks to a month), then you will have muscle tissues that are conditioned to respond well to the same actions as before, and will quickly respond to stimulus once you start up again.

In running, you can take up to 3 weeks off before you really start to see a decline in performance (a noticable decline that you can percieve on your own - if you are scientific about it, you can see results drop off after less than a week - this is in running, which I'm assuming isn't too different in the end since it is all just muscles).
There is a formula in running for the rate at which you can expect to come back and see returns in your gains without overexerting yourself and opening yourself up for increased chance of injury - but in order for me to look up that formula, I would have to get up off the couch right now.
If it really is important, I will get up and look.
 
I broke my rib a little while ago. Came off gear cold and couldn’t lift much less move for about 6-8 weeks. It was a really bad break. It’s in my gallery if you care to see it.

As long as you take off, in my case 8 weeks, it took that long to catch up. So in all I was 16 weeks behind where I should have been. You’ll notice that within 3 weeks after ceasing to lift that bloat/pump is the first thing to go. Luckily it is the first thing to come back.

Hang in there. It will come back guaranteed.

take my advice. First 2-3 weeks take it slow.
 
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