[quote]MinusTheColon wrote:
Stu,
If you donāt mind a question that you may have answered before, can you talk a bit about your views on coming back from a layoff and experiencing ānoob gainsā on the front end?
After suffering a catastrophic medical event, Iām just getting back to training after six months of being restricted to cardio and light lifting. Iām somewhat frustrated that I havenāt been experiencing the ānoob gainsā that I thought I would coming back. I was squatting in the low 400s for reps and bench pressing in the mid 200s for reps before my illness, and I find that Iām still around 135 on squat and roughly the same on bench after a month back, with pretty slim/nonexistent progress since that start.
I lost about 65 pounds all told during the course of the layoff. I feel like one of two things is likely holding me back: either undereating or underrecovering (ā¦duh, I suppose). On the eating end, I have some difficulties due to the nature of my medical issues (GI-related, very similar to John Meadowsās but more severe) but have lately been trying to hit the calories hard. On the recovery, Iām a bit concerned that I may be doing too much walking and pushups in my spare time when not training. Do you think that excessive walking can have a negative effect on leg training?
How aggressive would you suggest I be considering the drastic weight loss? Would you still be of your traditional view that āyou can only build so much muscle over time so chill on the ābulking,āā or would you be somewhat more aggressive?
I guess I just thought Iād solicit any advice youād have about making a comeback from a long layoff, as this is sort of uncharted territory for me. Iām frustrated that my strength level is about 1/4 of what it used to be and that the ānoobie gainsā just arenāt there like they were when I first started lifting (I would have thought that they would come back faster since my body has the experience of being trained).
Thanks[/quote]
Coming back from any lay off, whether due to injury, or just life events in general is never easy. I know for me, thereās a huge mental hit that I take. After my 2012 surgery, I watched as my Wnbf Pro level physique slowly lost size, and despite my best attempts at controlling my diet, being on top of my physical therapy, and hitting the gym in every still possible way, there was no way I could prevent all atrophy.
The premise of re-experiencing noob gains, or āmuscle memoryā means that with the added nuclei from the first time you made gains, if you do everything right now, your muscle cells have the ability to synthesize new proteins at a better rate than had you not previously been in shape.
^This may not, however, affect strength return/gains. Iāve seen some people take a few weeks off, come back seemingly uncoordinated, but within 2 weeks, are right back where they left off. Others, may not be so lucky. Obviously there are many factors involved in how much youāre throwing up with the weights.
Something I noticed last time I went through this though, was that even though I was hesitent to push for moving the weights I used to, it didnāt really make a difference as my size came back. I was just having dinner with a couple of competitor friends last week, and in sorting through old pics, I found one of my left arm post 2012 surgery. If I didnāt know I had had any issues, I certainly wouldnāt have thought anything was amiss. Sure, I can admit it wasnāt my all time best shape, but no one in any serious gym would look at it and think it was anything less than well above average.
With your walking so much, in most cases, I think people freak out too much from small issues like that. The amount of stress, nutritionally, that walking places on your body is pretty minor. Also, take into account the fact that the human body becomes more efficient at repeated tasks. What that means, is that the more walking you do, the less calories you need to worry about expending (similar to any steady state cardio endeavor). If you honestly think itās having an effect on your leg training, throw in an extra bit of food, or even sip some BCAAs throughout the day. IMO, so long as youāre hitting your diet, and getting enough rest, I doubt it should be a noticeable issue.
My advice is that above all, be smart. I came back last time very slowly because, to be completely honest, I was kinda scared about what I had gone though. Now, having had the same surgery on my other shoulder, I know that despite the better outlook, this is something I need to consider as I see how far I can still go. With your issue being GI related, I wouldnāt think that you need to concern yourself in the same manner that I do. Still, Iām sure thereās a whole list of food related things to be addressed. Once youāve got that all squared away (and Iām sure youāve been through it all with your Dr), I would think that even if youāve never done it before, start logging your diet. I know some people say itās pointless if youāve not competing, but if you ask me, nothing is as useful as a means of keeping yourself accountable. Being able to look at what youāve been doing, and if itās yielding the desired results, is invaluable.
āBulkingā, or just jamming down a ton of calories is the fastest way to kill a physique. Knowing what your body needs, and not just randomly eating crap, is a much better choice. If your body has lost muscle mass, then eating to fuel the mass you used to have (but donāt anymore) wonāt make it come back any quicker. Yes, eat a surplus, but a realistic one.
I know itās not easy, I really do. Iām going through this for the 2nd time, and lemme tell ya, knowing whatās to come doesnāt make it any easer -lol.
Try to look at the big picture, stay focused, and be smart. Weāre lucky to still be able to train. Not everyone gets that.
S
I hope it passes quickly.
