Discover the tips for gradually getting back into weight training
Following the lockdown, your gym was closed for several months. After a long injury or another event, you were unable to train? Whatever the situation, this forced rest modified your sports program dedicated to your bodybuilding sessions. Your progress has therefore stopped or slowed down along the way. It is now time to resume your weight training exercises in a progressive manner. Your weight training sessions must be resumed, but where to start? Indeed, it is necessary to get used to the muscles of the body to avoid the risk of injury and demotivation. To learn more about this subject, follow the guide!
What are the consequences of stopping weight training?
A prolonged break from bodybuilding results in muscle wasting and a progressive loss of motivation. If your break lasts only 2 or 3 weeks, it will have little impact on your progress in bodybuilding but if it lasts longer, there will undoubtedly be consequences. To avoid losing your muscle capital too quickly, you must maintain a diet rich in protein and readjust your diet. This is essential to limit the damage. Your motivation You will enjoy pushing the weight and burning calories again and doing strength training to reach your athletic goals. You will enjoy pushing the iron and burning calories again and doing weight training to reach your sports goals.
What about loss of motivation?
It took you a long time to build muscle mass and sculpt your dream body. After a forced stop, your weight training program has been abruptly stopped. The consequence is a change of pace and your physical condition is not the same as before. In fact, your body has become accustomed to no longer making intensive and repeated efforts. This situation demotivates you, because starting over with weight training exercises makes you feel like a beginner again. And you don't want to start from scratch. Rest assured, your muscle strengthening exercises, your perseverance, your patience and your efforts to get back into shape will soon be rewarded!
Muscle memory
Your body has a muscle memory that allows it to re-reach a level that you have previously reached. This form of memory is engraved in your muscle cells. This can help you to quickly regain beautiful muscles after a forced break. In fact, you reach about 80% of your former performance fairly quickly. But the remaining 20% is harder to get back quickly. Therefore, there really is a muscle memory but it is incomplete. You will therefore have to be assiduous to get back to your previous level. To learn more about muscle memory :
How do I get back into weight training?
Your motivation must remain intact and the recovery must be progressive. After a loss of muscle mass, you need to get back into shape. As a priority, you must resume basic exercises to gradually regain your initial strength. It is better to avoid trying to lift very heavy loads immediately. Your number of repetitions of series and muscle exercises should be lower than before. By using free weights and lighter loads, you will save your energy. The recovery will be smoother and the rehabilitation easier. In addition, you will avoid any risk or recurrence of possible old injuries. This will probably last for a few weeks, but the desire to resume will be stronger, and stopping will soon be a bad memory. This period may have been beneficial for the repair or rest of your tendons and joints. Nevertheless, the phase of lighter training after a stop is essential.
The importance of the warm-up for the recovery
Every workout should begin with muscle toning exercises. A workout in the weight room should include a warm-up. The muscles in your body need to be prepared before intensive exercise. This is why cardio warm-up exercises on fitness equipment should be included in your weight training program. To have a better endurance and prepare your body. Stretching should also be done at the end of the session. To begin with, you can alternate the strengthening of the muscle groups of the upper body and the lower body. Your bodybuilding exercises can therefore be done in half body with the specialized advice of a sports coach and a proper program. The latter will also help you build up and strengthen your abs. Finally, you should know that the short full body training programs are designed for beginners as well as for experienced muscle builders who wish to resume training after a break.
Conclusion
In everyday life, getting back to physical activity is essential to build muscle after a long period of rest. Building muscle mass and sheathing exercises give you more strength and stamina and help to improve your physical condition. To avoid the risk of aches and pains, you have the possibility of being supported by a sports coach who will advise you on stretching at the end of the session. This expert in bodybuilding can establish a personalized program including warm-up exercises, your session methodically made for you and stretching at the end of the session. He takes into account your habits in terms of sports in the weight room. He also knows how to respect your sporting objectives: gaining mass, losing weight, refining your figure, physical preparation for a sporting event or competition, improving your general tone, etc. This is the perfect opportunity to achieve all your goals without wasting time.
Do you want to resume weight training and be supervised by a professional?
Your regular training will greatly improve your general health and your progress will be faster and more visible day by day. Your weight room welcomes you in compliance with the rules of hygiene in force. The machines and all the equipment ofTraining are available, so why wait any longer before returning to your gym with peace of mind?
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How to choose your weights in bodybuilding?
What jump rope program should I use to lose fat?
How to successfully gain weight?
