I recently moved and started a new career, and it took me about 5 weeks to find a decent gym. The year prior to this layoff I was in great shape, did Thib’s last 3 workouts, I Bodybuilder, High Performance Mass, and started working on his Star Complexes this spring. Other than going for a few short runs I haven’t done anything in the last month, have gained almost 10 lbs and feel, obviously, weak and fat.
I want to restart the Star Complex program, but I feel that I should spend 2 or 3 weeks getting back into lifting before doing so. Any recommendations? I joined a gym and went this morning for the first time, doing 2 super sets of squats/over head press and dead lifts/bench press, trying to keep it simple and light (did 3 sets of each, 6-8 reps).
I’m also going to start doing about 30 min of cardio/day to help lose the weight. Any advice for people who’ve experienced this would be great. This is the first break like this I’ve taken since I started lifting seriously 3 years ago.
My strength is always very good after a layoff, but I still hold back just a bit as the coordination involved in certain movements seems to get a bit ‘rusty’. Instead of doing a 4 or 5 day split, I’d suggest a 2 or 3 day breakdown, lower volume, and don’t push too hard (no PR attempts!). In a week or two you’ll be back in the feel of things.
Thanks, you guys were right. I felt pretty weak and off in the coordination department for the first week. After a week I wasn’t hitting my PR’s though, took more like 2 or 3 weeks to get back to those. I lose it quick I quess.