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  1. #1
    Registered User Samme1234's Avatar
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    After a break what type of workout is it best to begin with again

    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)?
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    Registered User WolfRose7's Avatar
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    2 weeks is inconsequential.

    Continue your programming, starting a fresh cycle probably if you were on block periodisation
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    Originally Posted by Samme1234 View Post
    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)?
    I don’t know where you read that. I read it takes at least 3 weeks to start losing muscle.
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  4. #4
    12 pack > 6 pack PurmaBulker1984's Avatar
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    Originally Posted by Samme1234 View Post
    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)?
    you didn't lose any real muscle, you will be weaker but that is because you've gotten rusty on the lifts. Start again at ~85% of where you left off. You'll be back to normal in a week or two.
    Current max
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Samme1234 View Post
    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)?
    If you were coming from an actual break, there is no "better". You've given no clues as to what you've done, what your status is and was and what your goal is.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  6. #6
    No help for this one.... Squid24's Avatar
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    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....
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    I take the opportunity to reduce the amount of volume I do if I've had a break. Gives room to progress it back up again until you eventually start overreaching again.
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    Registered User air2fakie's Avatar
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    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).
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  9. #9
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by air2fakie View Post
    You shouldn't be much weaker after 2 weeks off ... ...
    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
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.

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  10. #10
    Registered User air2fakie's Avatar
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    Originally Posted by OldFartTom View Post
    Maybe? maybe. What do people mean by strong/weak? ...

    I once had to take 3.5 weeks off and I noticed some things in first sessions back..

    Good news is that the endurance and work capacity can come back fairly quickly over the next few sessions.
    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.
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