Traumas and lack of desire to go to the gym are the main reason for a break in the sport. In this article, we will give some advice for those who decided to back to the workouts but don’t know how to do it correctly.
This is a frequent phenomenon. And it is not about the period when you don’t want to go to the gym. Actually, the break in the sport is called stop of loads due to illness, injury or other medical contraindications. Also, the break is considered the deliberate refusal of physical exercises. This method is typical for people who have one training program. These workouts give the body the maximum possible rest.
What kind of strength training program should I have after a break?In any case, do not immediately take up the previous regime after returning to the gym. Don’t use the same system that you followed earlier. You can use anabolic steroids in order to quickly return the old shape. You can use Testosterone, Trenbolone, HGH, and others.
The training program should be changed in simpler and you need to use less working weight. It because of weakening physical training. Even if you do not see the changes in your figure, this does not mean that you can easily pull a bar with the weight 100 kg. By the way, the muscle tone is losing but the joints forgot about intensive work at the gym. You only increase the risk of injury returning to previous loads.
Besides, you should change some exercises, if you have the recovery period after the operation or trauma. In this case, it is very important to have the consultation with the specialist. Many professionals and amateurs are advised to return to the strength training by including in their schedule new programs. These programs should be focused on the strengthening of bones and muscles. Ideal options are yoga and swimming.
How often should I do strength training?The number of workouts will have to be reduced. If you have trained 3-4 times per week after the break, then after it will be limited to 1-2 visits. The training duration is 60 minutes.
This 60 minutes should include warm-up, basic exercises and cool down exercises.Moreover, the warm-up can be done in your usual way – stretching or easy jogging. You should choose the main part depending on the physical training or reasons for a break. The specialists recommend focussing on the complex programs which involve all muscle groups. Serious training should start after 6-7 weeks.
Intensity of trainingOne more important point is the intensity of training. In fact, you don’t need to strive for the maximum number of repetitions. Especially in the first month of the workouts. And do not overload yourself with the maximal weight.
Take a break in sports is not something bad. It is the possibility to revise training program and to learn something new and to find exercises which will give you more pleasure. In this case, return to the gym will be exciting and effective.