Please Scroll Down to See Forums Below Alright guys, what the hell should i do. Over the last 12 days i was in Europe on a cruise. I could only consume hi carb, low protein, hi fat and hi sugar type meals and only 3 times a day. There was no gym so i couldn't workout. I've been back for 3 days now and have done a light full body workout just to get myself use to lifting. How should i get back into it? I am currently on the max out prog. ANy advice would be highly appreciated.
Return after layoff
- Thread starter Benzi
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fhg43
New member
This is some general good advice, but should help. Get back to the iron, but focus on a lower weight, a number of reps that will leave you just short of failing on the last set. This will help refresh muscle memory. You should only need a week of this and then you can start your normal program again. Go back to where you were about 2-3 weeks before you went on vacation. You will feel crappy the first week, the second week you'll feel fresh and strong, but get fatigued quickly. Then about week three you'll be back to normal but at a lower level(fewer reps or lower weight).
Rule of thumb: 1 week off totally=4 weeks of training to return to the level at which you stopped
This is a general training guideline and it can be longer or shorter depending on your level of fitness and or natural capabilities.
Dietwise, I'd suggest getting back to your normal pattern ASAP. This will obviously help your training. Drink lots of water to help your body cleanse itself (sounds cheesy but it is absolutely true!). Increase antioxidant supplements as well. Really watch the diet. If you developed bad habits over vacation you'll need to work hard to break them and re-establish your normal routine.
Good luck,
FHG
Rule of thumb: 1 week off totally=4 weeks of training to return to the level at which you stopped
This is a general training guideline and it can be longer or shorter depending on your level of fitness and or natural capabilities.
Dietwise, I'd suggest getting back to your normal pattern ASAP. This will obviously help your training. Drink lots of water to help your body cleanse itself (sounds cheesy but it is absolutely true!). Increase antioxidant supplements as well. Really watch the diet. If you developed bad habits over vacation you'll need to work hard to break them and re-establish your normal routine.
Good luck,
FHG
gymtime
New member
I agree with fhg on all but one point. I think whatever damage you've done on your vacation will have a lot to do with how strict you were with your diet and training beforehand. I think if you were really strict beforehand, I don't see it taking four weeks to get back for every week off. That seems excessive to me.
Most experienced lifters will recommend a week off after 2-4months. This will give your body a chance to recover and is generally a good thing. But don't get me wrong, no one will recommend 12 days off while on an eating binge either, but you might not have done as much damage as you think.
When I have taken weeks off in the past, but still sticking to the diet, I've come back and was actually stronger than when I stopped. So it's different with different people.
Either way, you need to take this guy's advice. Get back on the diet and to the gym as soon as possible. The fun is over man, back to work with you!
Most experienced lifters will recommend a week off after 2-4months. This will give your body a chance to recover and is generally a good thing. But don't get me wrong, no one will recommend 12 days off while on an eating binge either, but you might not have done as much damage as you think.
When I have taken weeks off in the past, but still sticking to the diet, I've come back and was actually stronger than when I stopped. So it's different with different people.
Either way, you need to take this guy's advice. Get back on the diet and to the gym as soon as possible. The fun is over man, back to work with you!
Welsh power house
New member
right, get back on a good diet(stay with your useual) and do 2-3 workouts the first week back training the whole body each time....just core, compound lifts, 1 exercise per body part.
warm up properly and stretch every night.
then the second week, slowly increase the volume, weights untill back to your old routine.
good luck!
warm up properly and stretch every night.
then the second week, slowly increase the volume, weights untill back to your old routine.
good luck!
Freak Show
New member
Whenever this has happened to me, I have stuck with going back and HITTIN IT HARD AS HELL. I'm talkin just what you did before. Sure, the weights are lower, sure your recovery sucks. But for me, when I've tried "easing" back in, it only served to keep me weak even longer. I can't back it up scientifically, but I come back and go balls to the wall. For me, it seems to bring me back up to speed quicker.
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