Strength training, like any other sport, requires regular classes. If you take a break, enter the body in a state of rastraenn, then the difficulty of returning to sports increases. Today we will talk about how to return to training after the break.
Why is it difficult
Only naive newcomers can think that everything they have formed now will remain with them for the rest of their lives.
In fact, the case is different. Even weeks of hitting passes
. What to say months or even years of lack of full training!
You can train for decades and lose 50-70% of your training in 3 months.
The reality is that the Olympic biathlon champion Anton shipulin after 5 months of rest (and this is not complete, he trained in light mode, made active rest), said that it was difficult for him to climb the stairs.
No, the average 30-year-old man climbs the stairs is much more difficult than the best biathlete in the history of Russia. But in Anton’s sensations, the effort should not be even after the race on the 20th floor, not to mention the fifth.
Decades of training and training lost in 5 months.
That is the reality.
And the performances of athletics proved that he was just above the level of an ordinary person.
The advantage of athletics
Before answering the question of how to return to training after a break in Bodybuilding, you need to believe in yourself.
Some have already painted a scary picture in their heads:
“Will it recommend now?!»
Not exactly like that.
Muscle memory is a concept that allows you to return the training level to the previous level much faster than composing it again.
If you need a set of training, say, 5 years, then the return after a 5-month break will take from 6 to 12 months of full training.
It is also easier to recruit muscles that have already been spread over your body. This is the main
the advantage of athletics in the recovery of training activity.
The same Anton shipulin, who, unfortunately, ended his career due to many factors, after six months of full training could again become one of the best biathletes in the world.
At the same time, the newcomer, who at the time of Shipulin’s training was at the same level with him, will be forced to plow another 5-10 years to achieve the same results. And it’s not the fact that it reaches.
So do not get lost with your current form. If you have already had the result, then the return will not be as difficult as it seems at first glance.+
How to return to training after a break
To begin with, it is necessary to understand that it is impossible to immediately return to the previous results. The longer the break lasted, the longer the recovery at the level of the previous results will be.
Highlights the main stages of the return to training:
Preparation. Lasts from a week to 2 months. Depending on how many workouts you missed. Here you need to inhabit the body to physical activity again. Not
it is necessary to restore normal training. And do not get the main harm from bodybuilding or other sports. If in a month the preparation lasts a week conditioned. They did not train for six months or a year and increased the preparatory period to 2 months;
Recovery at work. Very slowly we increase the load. For example, if before a 5-month break you squatted 120 kg, then after that we start with 55 kg. for 5 weeks of preparation, we increase the load to 60 kg. then we give another 5 weeks, during which we come to the bar weighing 70 kg.
Development of results. We’re moving faster. Over the next 12 weeks, we come to a bar weighing 110 kg.at this stage, we train at full strength, as before. During the period of preparation and recovery, we prepared the body for this;
Return. We return to full training. During the month of this stage, we returned to the usual 120 kg, and even overcome this mark.
In this example, after a 5-month break, we returned to our previous values and exceeded them in 6.5 months. Someone can earn Training faster. This is the average of an athlete who does not sleep perfectly, does not always eat qualitatively and does not engage with a very clever specialist. He does not have healthy genetics, does not use doping.
That is, if you create ideal conditions, you can return to the previous results faster.
How to return to training after a photo break
Rastraining and age
Much depends on age. The younger the Athletics, the easier and faster it is to return to the previous results. At 16, you can return to a pre-intermittent training level in 2 months. 30 for 5. And at 65.
Consider this when publishing your training program.
Advantages of rastraenting
Shaving has a very important useful property: after rest it is easier for an athlete to progress.
Let’s say you are stuck on a 130 kg bench and can not move from this dead center. 2-3 weeks of rest, then return to the gym and make a bench press with 65 kg of weightlifters. To each workout we add 2.5-5 kg. if everything is done correctly, then when approaching 130 kg, this tray can be easily pierced. And to get energy from rastraening to, say, 150 kg.
They would not have rested-they would have trampled 130 kg.
Practice shows that when answering the question “How to return to training after a break?””it is important not to lose heart and believe in your strength.
Fitness and health 