Are you ready to get back into the gym after a long break, but don’t know where to start? Don’t worry, I’m here to help you get back to your full potential and operate intelligently.
As your fitness coach, I recommend following this comprehensive 4-week plan of action to help you optimise your performance and operate at your highest level of intelligence. By following this plan, you’ll be able to regain your strength and fitness with ease.
Let’s start with week 1. It’s important to remember that your body has forgotten how to move loads through certain movement patterns as efficiently as it used to be able to. So, it’s crucial to start with light weights. Go for 60% of your old 1RM and stop well before failure, at least 3 reps or more. We’re not trying to build muscle with these sessions, we’re just practising movements.
In week 2, we will increase the intensity slightly. That means heavier loads and lower reps, going closer to failure. However, it’s important to err on the side of caution and use no more than 70% of your 1RMs. Stay with the full body routine for now and don’t add more sessions or volume per session.
In week 3, we’re going to ramp things up just a little bit more by going slightly heavier and introducing some sets closer to failure. Work with 75% of your 1 rep max on your work sets and go about 2 reps away from failure. You can add in some isolation work if you feel like it, but don’t go crazy with lots of sets to failure.
Finally, in week 4, we will prepare you to return to normal training. Work with 80% of your 1RMs and add a couple of sets where you go 1-2 reps away from failure. Stick with a full body or upper/lower routine. If you respond well, return to a cautious version of your normal routine the next week.
Throughout all of this, make sure you are prioritising recovery. This is not a time to be in a calorie deficit. Eat food, eat at maintenance, and get enough protein. Track your calories and protein to be sure you’re getting enough. Prioritise sleep, don’t sacrifice your sleep to do something else. If you can get off devices and dim the lights a couple of hours before bed, and cut down on caffeine, that would be a good thing.
Remember, don’t rush your comeback and injure yourself. Even if you’ve been doing what you can to maintain most of your muscle and strength, you need to ease back into it. You can’t rush the crucial ramping up period in acclimating your joints and nervous system to heavy loads again. So, be smart and lift safe.
Don’t let a break break you. Take action towards achieving your full potential and try this 4-week plan today. Let’s work together to get you back to your best!
Love
ASF (Amitoj Singh Fitness)
Are you ready to get back into the gym after a long break, but don’t know where to start? Don’t worry, I’m here to help you get back to your full potential and operate intelligently.
Here are 10 tips for new gym-goers that will help them feel confident and prepared: Create a workout plan: Plan your workouts ahead of time to make the most of your time at the gym. Focus on basic exercises first and gradually increase difficulty levels to avoid injury.
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