Getting back into the game...

Hi guys

i was registered on this site before but unfortunately cant access my previous profile. Have been away from this site for most of the year and cant remember my previous password or e-mail adress i used then. ANYWAY....

I urgently need advice on how to about my workouts. I had an extra job after hours and thus training was impossible for me. Havent trained for most of this year and this is the longest time that i havent trained in 8 years!

Started again on Sunday with a few excercises for my whole upper body. Just a few sets with very light weights and high reps. Really took it easy and just almost broke a sweat. IM STILL IN SO MUCH PAIN!! Front delts and upper pecs killing me so bad i havent hit the gym again since Sunday. Yes i know i just gotta push through it but im a bit worried i might just injure myself before i even get started again.

Can anyone out there maybe assist me with some tips just to get my muscles sorta used to this again? Maybe i done too much on Sunday, but i really didnt think so.

27 yrs. 115kg. 1.83m. Much leaner than i was when stopped training in March. (Was 10% BF at that stage).

EK IS EINA!! LOL :blink:

The first week is always the worst, just start off on a light weight and ease yourself into it, you'll be back to your weights in no time. You have 'muscle memory' so don't stress too much

"sting" as in "beesting"?

Stretching would definitely help... before and after!
And L-Glutamine for quicker recovery.

MCJ wrote: "sting" as in "beesting"?

yep

bru stack up on lotsa glutamine and get a good whey protein and chow as much chicken fish and meat as u can..take it easy,hope u come right

I am in a very similar boat as you. Long layoff and in my first month back. Also taking it slow but that damn lactic acid..........:blink: Its good to be back though and feels good to loose some unwanted flab. Just strengthening the joints and tendons before going heavy again.

I find best way back is (super set machines) half your normal weight you would use, and just get a full body workout 3 times a week, mon / wed / friday. Do this for a Month and then take it to the single body part.

I find when I'm not using gear my training methods need to change, my rest peroids become shorter and I do less sets.

Once again you need to get to know your body.

Lekka

I agree with Pump ...try and do as many combination excercises in each workout for about a month or two before starting isolation excercises...try get that muscle memory going... Dont forget to get a good multivitamin, glutamine and some good protein source.

I don’t want to hijack your thread, just how long were some of your other guys’ layoffs?

jo1 wrote: I don’t want to hijack your thread, just how long were some of your other guys’ layoffs?

I been off for 4 months and just got back into the gym...:laugh: ...starting with treadmill and bike stuff for teh first week and then will hit the weights again...

Kak..I say go in blazing..Hit everything as hard as you can..

No room for baby steps here...

acidkidsa wrote: Kak..I say go in blazing..Hit everything as hard as you can..

No room for baby steps here...

bro, my level of cardio fitness at the moment is so low I wouldn`t finish half a workout:laugh:

happy to report that things are going well. Will be hitting my split routine as from today. Lactic acid is much less than before

Awsome, been keeping my weights low and trying to really iron out any flaws in my form. I really wanna avoid injury. Its real humbling lifting weights allot lighter than i used to but i know that my form is 1000 times better and i am feeling it.

I have been training now for 8 years. I was off for 3 years as my wife had a baby and had to focus on other things. Been back now for about a year and all my size and strengh is back. I know how it is to be off for a long time it sucks i remember going back the first few weeks i was so stiff and sore i could barely move. I even had to go get some trans act patches it was that bad.