After 2 weeks of break, I read there's a considerable lost of strength, so I was wondering this: after coming off 2 weeks of no gym, would it be better to start again with my usual strength workout (4 sets of 5 heavy reps) on the first day, or an hypertrophy workout (4 sets of 10 lighter reps)?
|
-
08-22-2019, 01:22 PM #1
After a break what type of workout is it best to begin with again
-
08-22-2019, 01:40 PM #2
-
08-22-2019, 01:53 PM #3
-
08-22-2019, 02:00 PM #4
-
-
08-22-2019, 02:31 PM #5
-
08-23-2019, 06:02 AM #6
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
2 week break? Just start out a bit lighter, but on the same program. More than that...I go back to a full body program to get my strength and form back to par....
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
-
08-23-2019, 06:10 AM #7
-
08-23-2019, 06:21 AM #8
You shouldn't be much weaker after 2 weeks off - the approaches people said above all sound good. If you're curious, for the first set of each exercise you can try to do the same weight where you left off & see how many reps you can do just to see how much strength you've lost, then adjust the weight for next set accordingly. You prob won't need to adjust that much.
But don't do that for any lifts where you can really hurt yourself if you can't handle the weight (like DL/squats).
-
-
08-23-2019, 06:40 AM #9
Maybe? maybe. What do people mean by strong/weak? There is more to this than muscle fiber loss/gain
I once had to take 3.5 weeks off and I noticed some things in first sessions back.. my strength endurance - my 10 rep max took a BIG hit, - much weaker there, but my 1 rep max not affected too much - just as strong there - not tested to limit but by feeling a few weights that were "heavy" (heavy for me)
The things I lost over that time were more strength endurance and tolerance to work (i.e. not getting tired and sore) and much less 1 rep strength. Good news is that the endurance and work capacity can come back fairly quickly over the next few sessions.
Like Squid suggests, deload! - don't worry it'll come back very soon
-
08-23-2019, 07:35 AM #10
For me, I meant SQ's 85% and PB's "start out a bit lighter" sounded about right & there was no need to change the overall routine otherwise. And I agree w/ SQ that as you start going past 2 weeks your strength (I mean ability to lift similar weights for same reps) might suffer more (e.g., your 3.5 weeks). But hard to guess for a specific person/routine/layoff, which is why he could experiment w/ the same weight on some exercises if he was curious.
Definitely should all come back pretty quickly once he starts up again regardless.
Bookmarks