Back into it blues

NJjoe · 01-29-2008, 07:55 PM

Ok, so here it is. I've lifted on and off for the past 7-8 years; nothing big, just to look good and stay in shape. Last year I picked it up again and made some good gains but stopped when I came home from school (I worked 10-12 hours 6 days a week in the heat.) I left off doing, say for example, sets of bench pyrimiding from 12 reps w/225 etc. Well I am just getting back into it now after doing no lifting since May and gaining 16lbs over the month off for Christmas (yeah, I let myself go). Now I'm back into it and I can bench maybe 2 sets of 12 w/135, then it starts going downhill w/strength fast. This shocked me, it was supposed to be my warmup weight! I know not lifting for a while hurts you like that, but seriously this loss of strength is crazier than anything I've ever experienced. Anyone else ever see losses that drastic, and how long did it take to get back into the groove? I mean I haven't been this weak since freshman year of high school. Also, my apartment's weight room is great w/the free weights, benches dumbells and barbells and all, but being the weakling I am now I am pretty useless w/pullups and the machine cables are shot so lat pulldowns are out of the question. Any suggestions for a back routine would be greatly appreciated. Thanks.

TONY! · 01-29-2008, 08:03 PM

Of course you lose strength and muscle if you take long breaks.
Some muscles will get weaker faster than others.
The chest will lose strength fast because in everyday life, you don't ever need to push that hard, the legs however will hold their strength longer because you will still be using them to climb stairs.
Although climbing stairs or running or jogging is not as good for muscle development as weights, at least the legs will be used for something (unlike the chest).

If you can't do pullup or chins on your own, you can still do them but spot yourself by resting your toes on a chair, that will take some weight off of what you will be pulling. A way to sort of spot yourself.
You can still do single dumbbell rows, of course.

If you don't work out regularly, it is hard to make or keep your progress, that is part of the game--consistency.