recovering lost muscle

**DimebagDarrell** · 03-30-2004, 07:19 PM

last september 10, i had back surgery for a herniated disk. after being stuck on my back for a while, and months of physical therapy, both water-based and land-based, i have 98% recovered. my doctors have let me know that my back is 100% stable and i should be able to do whatever i can. so i have started lifting once again, after being gone for over 6 months.

however, when i had surgery i weighed 172 lbs. i dropped to 162 a couple months later, now i weigh 172 again, but definitely not the same shape i used to be in. i used to have rock-hard pecs, now they depress quite a bit when pushed on even while flexed.

so my question is: what is the best method to recover lost muscle mass, in terms of reps and diet? i should be able to gain it back fairly quick, correct? just a high-protien, low-carb low-fat diet (because i gained so much fat)? should i be doing high reps? low reps? any help and suggestions as to how to recover the fastest would be great. thanks!

**PreMier** · 03-30-2004, 09:22 PM

It will just take time to recover. It doesnt come back as fast as you would think, but it will. If you already have a sound diet, and a good program it shouldnt be long.

For reps, I would say stay in the 6-12 range. There is a reason why bodybuilders stick to higher reps, and powerlifters stick to lower reps. Good luck

**DimebagDarrell** · 03-31-2004, 10:15 AM

Originally posted by PreMier

For reps, I would say stay in the 6-12 range. There is a reason why bodybuilders stick to higher reps, and powerlifters stick to lower reps. Good luck

this is why BB is so confusing. some people say higher reps, others say 6-8 reps so more muscle fibers are recruited for better mass gains......... worst part is figuring out what works for you personally. i still have yet to do that

**ALBOB** · 03-31-2004, 12:45 PM

Originally posted by DimebagDarrell
this is why BB is so confusing

It's not confusing at all once you accept the one basic principal of body building: "You lift weights to force your body to adapt to unknown stress. Your body adapts to that unknown stress by getting stronger. Once your body has finished adapting you need to CHANGE the stress to force your body to keep adapting to newer and newer stresses." In other words, don't use one rep range exclusively. Start with whatever range floats your boat, but when you hit a plateau, CHANGE your rep range.

**DimebagDarrell** · 03-31-2004, 01:31 PM

i was just referring to that every single article out there has a different method on what works "best" lol

**ALBOB** · 03-31-2004, 01:50 PM

Originally posted by DimebagDarrell
i was just referring to that every single article out there has a different method on what works "best" lol

You're absolutely right...........................and so are they.

Whatever is producing results for you RIGHT NOW is the best routine. When (let me re-emphasize that) WHEN it stops working you simply change your routine and you've got a new "best".

**CowPimp** · 04-01-2004, 01:10 AM

Look around for information on muscle memory. Most likely this muscle will come back in less time than it took to gain it the first time around (Which is basically what muscle memory is).

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