Please Scroll Down to See Forums Below between injuries and covid has been amazingly 2 years since I set foot in a gym but I signed up yesterday and signed my 1 year contract so I'm committed to getting back again. Before that I had trained a decade almost nonstop. What strategy should I be using for my first day back in the gym
full bodyworkout 1st day back but LIGht weights and low reps start slow
take 2 days off after and repeat
do this for 2 weeks before you do single bodyparts
take 2 days off after and repeat
do this for 2 weeks before you do single bodyparts
you will be sore the first couple weeks which is normal, don't over train
bro don't do leg day first ha, you won't be able to walk
The same as when you first started.
Make sure you warm up very well, use light weights and increase by 5-10 lbs per week
Compound movements to start and take it easy until you get back acclimated
First give your body some time to recall its muscle memory....start by doing light exercise....
Take it easy build level by level dont rush the process!
Slow, steady, and light. You have to put your ego aside, focus on form, and get things back over time. Rushing or going to heavy will just result in injury. Glad you are getting back to the grind.
Keep reps in the 15-20 range focusing on form. Pause at start of motion, initiate motion with target muscle, squeeze at the top, control the negative…
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Do shit tons of warm ups.
After a lot of time off, I started back earlier this year. Probably 6 months steady now and my joints that I went overkill on warming up are feeling great. The other movements that I typically rushed into consistently have dull aches and pains.
After a lot of time off, I started back earlier this year. Probably 6 months steady now and my joints that I went overkill on warming up are feeling great. The other movements that I typically rushed into consistently have dull aches and pains.
