One of the most frequently asked question in bodybuilding is how to return to weight training after a break. This is a common concern, as not everyone knows how to properly return to training, and therefore faces certain difficulties. Almost every lifter tries to reach his previous strength levels too quickly after a break, which results in over-training and/or injury.
For various reasons, people sometimes have to choose to interrupt their training. For example, during vacations, or due to injury or illness. A child's illness or the death of a loved one can lead to a long break. Sometimes a person simply feels over-worked and needs the rest; of course some times a guy just plain gets sick and tired of the effort and routine month after month, which can be a solid marker of it being mentally and physically time for a break.
Regardless of the reason, if your break lasts more than two weeks, you need to know what's happening to your body during this time. When you're not training hard, your body's functions change, and these changes must be taken into account when resuming training.
Sadly, strength declines at a catastrophic rate. It would be great if gaining strength during intense training were like investing in a bank. Unfortunately, that's not the case.
The degree of strength loss varies from person to person, but on average, it's 40% after just two weeks. Not only does your maximum performance in certain movements drop, but your overall strength also declines. So, when you return to the guy, you're much weaker than before and can't train with the same intensity as before the break. Recovery is much slower, and muscle soreness lasts longer.
In many ways, your physical condition is very similar to when you first started training. The main difference is that you know what to do and how to do it. But even so, some people make much bigger strides when they first joined the gym.
If your numbers in your main lifts were quite high before the break, you'll be very concerned about getting there faster. For example, someone who benched 350 for a whole year will be very upset to find out that after the break they can only bench 325. They simply can't accept this and throw themselves into training like crazy, doing too much too soon.
They'll over-train, but they'll be relentless.
Finally, shoulder pain will force them to stop benching for another two weeks, and their numbers will drop to 285.
Taking time off from training can be very beneficial IF you carefully plan your return. Otherwise, you can make life much more difficult for yourself.
As with everything in life, in lifting I learned everything the hard way. Whenever I returned to the gym after a break, I always tried to reach my previous level as quickly as possible.
But it never worked. I always had to stop and start over.
I learned a lot from watching how my colleagues dealt with the situation. The first person who opened my eyes was a teammate of mine on the Dallas YMCA weightlifting team. He hadn't trained for almost six months (I won't mention his name because he spent that time in jail). He was one of the strongest on our team, but in his first workout back he only managed 3 sets of 5 on three exercises - squats, power cleans, and bench presses. All with a 135-lb. barbell.
At the time, it seemed like a waste of time. Then we trained together three times a week. Each workout, he'd do a little more, an extra set here, a finishing pump set there, constantly increasing the weight. Within six weeks, he'd already surpassed me.
When I worked at York Barbell, I watched Jerry Ferrelli do the same thing. He returned to training after a full year off. In his first workout, Jerry did 3 sets of 5 on the squat with 100 kg. Six weeks later, he won the Middle Atlantics and broke several records.
Both of these athletes were far from average, but I learned a valuable lesson. The gist of it is that when you return to training after a break, less is more. LESS IS MORE.
I now encounter this situation constantly. My students pay little attention to strength training during the season; they simply don't have the time or energy. A baseball team might play up to six games a week, lacrosse and basketball players three. The same goes for women's teams. Football players undergo a lot of strength training during the season, but not in the gym. Some of them never touch weights at all. Like many other educational institutions at our university, books trump dumbbells.
So, when they come to the gym during the off-season, I have to organize their training as if they came after a long break.
As I've already noted, such a break can be very beneficial IF used correctly. It provides time for nagging injuries to heal. For some inexplicable reason, poor technique disappears. I've had guys who couldn't do power cleans correctly, but after a break, they demonstrated excellent technique.
A break between workouts is the perfect time to make changes to your program. Trying new exercises forces you to work with light weights while you learn to do everything correctly. This is a good thing, as it prevents you from increasing the weight too quickly. The new workout should focus on working your weak points, not your strengths. It's a good idea to include exercises you've previously done occasionally, such as the snatch or clean & jerk.
Now's the time to try completely new movements, especially if you're an experienced lifter and have already build a strong base.
. . . you'll master new exercises much more easily and also figure out which muscles hurt with which exercises. I learned this from Tommy Kono, who told me that every time he included a new exercise in his program, he intentionally overdoes it. The next day, he knows exactly which muscles it affected the most. I tried it too, and I liked it. This is especially important for serious lifters; they can accumulate this information to build future programs.
But over-training on a new exercise when you're starting training again after a break is the exception to the rule. Generally, a conservative approach remains. As I've said before, LESS IS MORE.
When it comes to legs, though, it's "much less." The back and shoulders can withstand more than the legs when it comes to full squats. Squats are the most crushing exercise known to us, something lifters often forget when starting training after a break. I give all my guys, regardless of their previous performance, only 3 sets, with the last one being relatively easy. I do this even if they've only been off for a couple of weeks. Three main comments come up: "I don't feel like I did a good job," "I'm not tired," and "I could have done more."
After a few days of training, they thank me.
Some admit they had trouble walking the next day after squats. Although I try to achieve muscle soreness, I don't want it to be too intense at this early stage of training. This can lead to strains in weaker muscles.
In most cases, I allow them to put a little more work on the back and shoulder girdle, usually 4 sets of 5 reps on the power clean and bench press. During the first week, there are no pumping sets on any exercises, nor are there any isolation exercises at different angles.
In the second workout, the guys do four sets of squats with the same weights as in the first. A fifth set is added to the power clean and bench press.
The third workout of the week is a key moment. The athletes have already gotten over the pain and are eager to lift something heavier, but you have to be careful. I give them 5 sets of squats, allowing them to go a little heavier on the last set than on Monday or Wednesday, but not by much. I also give them 5 sets for back and shoulders, with a slight increase in weight on the last sets.
Still, only basic, heavy exercises, no isolation work.
Some lifters, determined to "attack" a specific area - usually the chest or arms - ignore other groups, focusing on upper-body exercises. This is wrong. First, rebuild a solid strength base from bottom to top, then focus on specialization. People who can restrain themselves during the first week of training regained form very easily.
By the second week, most lifters can resume their normal training routine and begin adding pumping sets and one or two isolation exercises to each workout. The pace of increasing the load varies from person to person. Some of my more experienced clients can reach full loads as early as the third week. Beginners may need a month or more.
No matter how long it takes, the key it to build a solid base first and then steadily progress. In my experience, those who move slowly end up further ahead than their more hasty colleagues.
For the first couple of weeks, train three times a week, then add an extra day if needed. This will help avoid over-training. While many may be gifted with the ability to get into shape faster than others, the fitness factor can't be ignored. It takes time to rebuild the ability to train hard and fully recover for the next tough workout. Don't rush the process.
Anyone who's gotten back into shape after a break knows that some body parts gain strength faster than others. For most people, the strongest muscle group is the back. Many find they can perform back exercises with their normal weights within the first week of resuming training.
Again, be careful. Some muscles may be ready for the load, while others involved in the movement may not yet be. Good mornings with a barbell are a prime example. many people can reach their previous weights in this exercise within the first week, but doing so can lead to significant soreness, which is not good. Experiencing lower-back pain can prevent them from fully engaging in other exercises that target this area, such as squats or shrugs.
There are other factors that determine success in the gym that are often overlooked during a break. Your sleep and eating habits change dramatically, especially when you're on vacation. You need less sleep, and this quickly becomes a habit. You eat completely different foods and in different quantities than you do at home, when you're thinking about training and eating accordingly. You drink more alcohol and probably skip your supplements. Even if you brought them with you, you don't take them regularly.
When you return to the gym, your body isn't as prepared for hard work as it was before the break. Going slow allows it to change and adapt. You need to reestablish your routine and diet before your results begin to improve.
Taking a break will give you a boost of energy when you return to the gym. However, it's unwise to dive headfirst into training. Start with a beginner's program or something similar. Be patient and sensible, and always remember to move forward slowly.
If you stick to this approach, especially in the first - the most crucial - week, you'll begin to gradually progress to the highest levels of fitness.
Enjoy Your Return!
162 of 'em and not a loser in the lot
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