WEEK FIFTY-ONE :: What Is The Best Comeback Workout?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Comeback Workout?

For the week of: 09/18 - 09/24
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Exercising can be truly addicting. Once you start, it’s a hard habit to break. People dedicate years of their life to strict dieting, hardcore training, and the entire bodybuilding lifestyle. Unfortunately, sometimes the habit is broken. Health reasons, hectic schedules, a needed change in life, work, family problems, loss of motivation, and stress are all things that can break the habit. Eventually, one may want to get back into the game. They clearly aren’t going to be the same as they once were. They need a solid routine to help trigger muscle memory and get back in shape.

What is the best comeback workout? Be specific.

How long could it take to build the muscle back that you once had?

How can one prevent breaking the habit, never needing a "comeback" workout?

Bonus Question: What is the main reason you got off track or completely stopped you training program?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[stuania]

I believe the best comeback workout is a basic progressive workout. I injured my back 10 years ago and have not really trained since until a couple of months ago using the following routine.

All workouts are done at home with an exercycle warm up all exercises pyramided

Squats 3 sets
Calf Raise 3 sets
Incline BB Press 3 sets
Chins 3 sets alternated with Cable row 3 sets
Seated press 3 sets alternate behind neck and military each workout
Preacher Curl 3 sets
Two Arm seated DB Tricep Extentions 3 sets
Crunchs 3 sets

I followed this routine for 4 weeks training twice a week then I went to a push pull split routine as follows using a heavy duty type style of training where the last set is an all out assault on the muscles often done past failure


Chest/Shoulder/Triceps/Abs

Incline BB Press 3 sets
Flyes 2 sets
Incline DB Press 1 set
One Arm Lat Raise 2 sets
Seated DB Press 2 sets
Seated Bent Lat Raise 2 sets
Wide Grip Upright Row 1 set
Pushdowns 2 sets
Seated BB Tricep Extentions 2 sets
Crunchs 2 sets

Legs/Back/Biceps

Leg Extentions 3 sets
Squats 3 sets
Stiff Leg Deadlift 2 sets
Seated Calf raise 2 sets last set a drop set
One legged Calf Raise 1 set
Lat Pulldown 3 sets
DB Row 2 sets
Cable Row 2 sets
Good Mornings 1 set
Preacher Curl 2 sets
Ez BB Curl 1 set

On this workout I have continued to make size and strength gains nearly every workout
I trained one day then rest 2 days before doing the next workout which means each bodypart is trained every 6 days. I don't do the traditional Mon/Tue Thur/Fri push pull split as I like to take 2 days off between workouts for recovery I found in the past that if I tried training my back the day after a chest workout I didn't get a good pump or results as my body was still fatigued from the day before.

One way to avoid having to comeback workouts is to not take a break from training. Easily said not always as easy to do. One way to avoid this is to stay motivated. Read as much bodybuilding literature as possible both books and magazines and websites.Watch training Dvds by the pros. Get to every contest you can. Ask personal trainers for advice. Always use perfect form to avoid injuries and don't be afraid to change your workouts from time to time.I do not advocate changing your workout everytime as you can't get an accurate gauge of your progress.You definately need a training journal to keep track of your progress and occassionally lack of progress. If you have an accurate training journal you can pinpoint when you stopped progressing on a certain exercise and adjust your training to suit.Another motivating factor is to have a good training partner.Some days you get and can't be bothered working out if you train alone you can easily skip the workout but if you have a training partner waiting you will be more likely to get your ass to the gym and hit the weights.Remeber a training partner does not have to be the same size and strength as you, I have trained with guys much bigger than me which makes you want to push yourself harder to gain on these guys. I have also trained with smaller guys who motivate you to train hard as well as you don't want them gaining on you. I would also reccommend a food journal as well so you can keep track of calories and your protein/carbs/and fats and compare your food intake to your workout results so If you have a bad workout on some food combinations and a good workout on others you can adjust your diet to suit. As far as being realistic goes look at the physiques of Coleman, Cutler, Yates, Haney etc and draw motivation from them but don't compare yourself to them as they are geneticly gifted and achieve results well above the average bodybuilder plus they consume massive amounts of top quality supplements and in some case perfomance enhancing drugs. You can compare your body to other trainers at your gym to gauge your physiques weaknesses and strengths. And always remember that's there is more to life than bodybuilding. If your pour your heart and soul into bodybuilding and neglect other aspects of life you will become one dimensional and eventually you will become dissalusioned with the sport and possibly quit when you discover new interests, for example if your mates ask you to shoot some hoops don't be afraid too incase you will burn to many calories because one day maybe years later you may decide to shoot some hoops or ride a mountain bike with your mates and find out that you have been missing life and become obseesed with other activities and forsake your bodybuilding only to need a comeback workout at a later date.

Generaly speaking gaining back muscle on a comback workout will happen about 4 times faster than when you had to put it on originally, eg if it took you 4 years to gain 70 pounds of muscle then you should be able to put this weight back on in about 1 year. Remember tis is just a rough guide. Regaining muscle is quicker due to the fact tat you are re stimulating the neuro-muscular pathways in the body and firing up your muscle memory.

The 2 reasons I stopped training were due to a back injury and also I treated my bodybuilding as a religion foresaking everything else. So when I was injured I got on my bike for a ride and rediscovered my passion for that. I was told that with my back injury I would probably end up in a wheelchair so I basically babied my back gave up my physical job to reabilitate my back. After 4 years of this I was able to begin working a physical job again. Around this time I tried to start training again but my problem was I always tried to run before I could walk going straight into an advanced split routine and pushing myself too hard and ending up sore and reluctant to carry on. This time using the workout above I have fallen inlove with the iron once more and am enjoying my workouts with out trying to push myself too hard too soon. Now get that comeback started.

[mwehrle]

This can be a very controversial subject. I believe the best come back workout is the 20/20/20 method for the first 6-8 weeks. 20 minutes of cardio first at 65-85% MHR. Then some basic stretching, followed by 20 minutes of weights, followed by another 20 minutes of cardio at 65-85% of MHR. This should be done 3-4 days a week, increasing slightly throughout the 6-8 weeks by adding new & more lifts, also getting a little more intense each week.

While doing your cardio it is key that you could carry on a conversation, if not you are getting over that 85% MHR which results in buring muscle. Keep it simple for the first couple weeks. If not this is where most people will quit again for multiple reasons, too sore, too intense, remember this is a comback workout not preparing for the up coming show.

Lifts
-Leg extensions 2-3 sets of 12-15
-Leg curls 2-3 sets of 12-15
-Pec deck fly's 2-3 sets of 12-15
-Lat pull downs 2-3 sets of 12-15
-Rop push downs 2-3 sets of 12-15(Keep your elbows at your side & bend at elbow only to 90 degree
-Sitting dumbell curls 2-3 sets of 12-15
-Front dumbell raises 2-3 sets of 12-15
-Lateral dumbell raises 2-3 sets of 12-15(Keep elbows bent at a 45 & come up like a string is attached to your elbow & palms down like your pouring a glass of tea.

Form is the key for this workout, remember your coming back. Its been a while, so lets get that form back before worring about how much weight. It is also important to use the 2-1-4 method of lifting. Count of 2 while pushing or pulling the weight, pause for a 1 count & count of 4 on the way down. This will also help to keep the correct form. Now Start adding weight & more lifts after the 4th week & eventually you will be back to your old self & can get back to your old workout.

I wouldn't use any supplements besides a multi-vitamin until you think your ready & get with a nutritionist or personal trainer to get you back up to date on the supplement industry. Things have probably changed since your last time.

Nutrition should be very clean. 4-9-4, everyone uses to get going. Try to stay away from the processed foods & sugars. This should get back to where you need to be to get serious about lifting again.

[History in Effect]

What is the best comeback workout? Be specific.
The best workout is one that starts you back as a beginner weighlifter since you had a long layoff.

Monday
Chest/Biceps 3 sets of 10
Flat Bench Press 2 sets of 10
Dumbell Bench Press 2 sets of 10
Dumbbell flye 2 sets of 10
E-Z Bar Curl 3 sets of 10
Alternating Standing Dumbbell Curl 2 sets of 10

Tuesday
Run or bike for 20 minutes at 65 percent maximum heart rate
Hit abs....crunches 3 sets of 20

Wednesday Legs
Squat 3 sets of 10
Calf Raise 2 sets of 30

Thursday
Run on treadmill for 30 minutes at 80 maximum heart rate

Friday, Shoulders and Triceps
Shoulder Press 3 sets of 10
Dumbbell Front Raise 2 sets of 10
Dumbbell SIde Raise 2 sets of 10
Dips 3 sets of 5
Tricep Kickbacks 2 sets of 10

Saturday Back
Pull-ups 3 sets of 5
Dummbell Row 2 sets of 10
Wide-Grip Pulldown 2 sets of 10



How long could it take to build the muscle back that you once had?

To get back to optimum shape I would say at least a couple of months

How can one prevent breaking the habit, never needing a "comeback" workout?

Look at the other guys in the gym..That is your competition..Looking at them gives you motivation to push harder, get better, and be healthy. That extra strength or ripped abs you have may push your personality and charm with a girl over the edge.


Bonus Question: What is the main reason you got off track or completely stopped you training program?

Lack of added strength..I got stuck at a plateau and couldn't bust through it..Things like this get guys frustrated and they take a layoff because they feel that they can't get through it.

[blacklace]

I so appreciate this post, I have been working out since 18. I am 44 now, but I just kind of lost the drive in the last year. I am a woman, do I follow the same workout? Thanks again.

[mwehrle]

The workout I posted is a very general workout. I personal trained at a Y in Iowa & every new client started out on the workout. After that we changed it to fit the person.

[BurningHeart]

Here's mine