Quickest way to regain size and strength?

**Mags** · 09-28-2006, 05:56 AM

Hey guys, I haven't trained now for three months and also haven't been eating the amounts I was. I have therefore naturally lost a fair bit or size/weight. When I'm able to return to training (I'll be back to 4500-5000 cals per day then too), how is the best way to approach it so I don't end up pulling anything or picking up an injury? I was thinking for the first few weeks just doing lighter weights for higher reps til my body got used to it again but shall I do a different bodypart each day as I was or as its just getting my muscles used to lifting again, would it be better to do less intense all body workouts on various days. What do you guys suggest? Thanks.

**P-funk** · 09-28-2006, 08:38 AM

there is no 'quick fix'. Take the proper amount of time to build back slowly.

**largepkg** · 09-28-2006, 10:08 AM

Originally Posted by Mags

Hey guys, I haven't trained now for three months and also haven't been eating the amounts I was. I have therefore naturally lost a fair bit or size/weight. When I'm able to return to training (I'll be back to 4500-5000 cals per day then too), how is the best way to approach it so I don't end up pulling anything or picking up an injury? I was thinking for the first few weeks just doing lighter weights for higher reps til my body got used to it again but shall I do a different bodypart each day as I was or as its just getting my muscles used to lifting again, would it be better to do less intense all body workouts on various days. What do you guys suggest? Thanks.

I'm in the same boat as you brother. I dropped 25lbs in the last 3 months due to lack of training and diet because of an injury.

I have 3 more weeks off and I'll be back at it. I'll take it very slow for the first 3-4 weeks. After all, the reason I had to lay off the training was because I was hitting it to hard and got hurt.

**viet_jon** · 09-28-2006, 10:13 AM

Originally Posted by largepkg

I'm in the same boat as you brother. I dropped 25lbs in the last 3 months due to lack of training and diet because of an injury.

I have 3 more weeks off and I'll be back at it. I'll take it very slow for the first 3-4 weeks. After all, the reason I had to lay off the training was because I was hitting it to hard and got hurt.

what happened?

**largepkg** · 09-28-2006, 10:26 AM

Severely strained two tendons in my right elbow and one in the left. The doc said 12-16 weeks off and I might avoid surgery.

They're feeling better but I'm scared shitless to go back. I'm very active in sports and surgery will put me out for quite some time.

**AKIRA** · 09-28-2006, 11:44 AM

I am post injury too and have returned to the gym with limited availablity to certain exercises. Lower body is a complete NO NO (well, thats what the doc says) and anythign bent over, like rows is out of the question too.

Slow, full range of motion, and pay attention to your body feeling 'uncomfortable' throughout movements. Your body will tell you what you can and cant do, just dont make your body scream at you to get your attention..

An example of my post injury workout would be if you did weighted pullups/dips, then use BW for full range of motion. Then if you wanted to add weights, Id say start with a 10lb plate/DB.

**SuperFlex** · 09-28-2006, 11:57 AM

Be consistant... Muscle memory is a beautiful thing.

**largepkg** · 09-28-2006, 01:06 PM

No doubt SF. 8 weeks and I'll be back where I left off.

**Double D** · 09-28-2006, 01:26 PM

Originally Posted by largepkg

Severely strained two tendons in my right elbow and one in the left. The doc said 12-16 weeks off and I might avoid surgery.

They're feeling better but I'm scared shitless to go back. I'm very active in sports and surgery will put me out for quite some time.

I have a friend who i used to lift with and he did ridiculous amounts on skulls. He was doing around 200lbs on those and tore several tendons and things in his elbow. After 5 years he still cannot workout. He was a true beast! Of course he just started some gear at that point so that helped with lifting the big weight and his tendons couldnt keep up!

**PWGriffin** · 09-28-2006, 01:40 PM

Originally Posted by largepkg

No doubt SF. 8 weeks and I'll be back where I left off.

8 weeks? Didn't you lose 25lbs? You need to realize that the first few weeks are going to be you taking it slow....with that in mind, unless you are super supplementing, getting all that weight back in the way of LBM that quickly will be a task.

**largepkg** · 09-28-2006, 01:45 PM

Originally Posted by PWGriffin

8 weeks? Didn't you lose 25lbs? You need to realize that the first few weeks are going to be you taking it slow....with that in mind, unless you are super supplementing, getting all that weight back in the way of LBM that quickly will be a task.

Wishful thinking I'm sure but I think I'll get close. I grow fairly quickly, maybe 10-12 is more appropriate. My diet will be in check and no more super supplementing for at least the rest of the year.

**largepkg** · 09-28-2006, 01:49 PM

Originally Posted by Double D

I have a friend who i used to lift with and he did ridiculous amounts on skulls. He was doing around 200lbs on those and tore several tendons and things in his elbow. After 5 years he still cannot workout. He was a true beast! Of course he just started some gear at that point so that helped with lifting the big weight and his tendons couldnt keep up!

I hate SC. My injury was from prolonged heavy back work, rows, pull ups, etc. I put to much emphasis on heavy work and I'm paying for it.

**SuperFlex** · 09-28-2006, 02:03 PM

Originally Posted by largepkg

No doubt SF. 8 weeks and I'll be back where I left off.

Yes sir. Same here lp...

**assassin** · 09-29-2006, 08:45 AM

lol I just made a similar thread about the same issue before i read this one

**viet_jon** · 09-29-2006, 09:17 AM

Originally Posted by largepkg

I hate SC. My injury was from prolonged heavy back work, rows, pull ups, etc. I put to much emphasis on heavy work and I'm paying for it.

that sux ass. Not being able to hit the gym must be dreadful.

**PWGriffin** · 09-29-2006, 10:13 AM

Originally Posted by largepkg

Wishful thinking I'm sure but I think I'll get close. I grow fairly quickly, maybe 10-12 is more appropriate. My diet will be in check and no more super supplementing for at least the rest of the year.

I put on around 20lbs in 3 months training 4 days a week and eating the house. This is natural mind you...but I put on a ton of fat...I'm taking it slow from now on.

**Mags** · 10-04-2006, 10:22 AM

It's gonna be a killer both mentally and physically when I return to training. It's damaging to ones mind when you pick up a weight to find that you can only squeeze out 4 reps when you used to get 12 easy. Oh the road to rediscovering and gaining muscle is one littered with obstacles of patience, sent to test us. I just hope I have good natural muscle memory as fuck being tested for too long.

**largepkg** · 10-04-2006, 11:16 AM

Originally Posted by Mags

It's gonna be a killer both mentally and physically when I return to training. It's damaging to ones mind when you pick up a weight to find that you can only squeeze out 4 reps when you used to get 12 easy. Oh the road to rediscovering and gaining muscle is one littered with obstacles of patience, sent to test us. I just hope I have good natural muscle memory as fuck being tested for too long.

I only hope I can get 4 reps out of what I used to rep 12 times.

**devildog88** · 10-04-2006, 11:41 AM

I am in the same boat. Strained tendons in my left elbow from heavy curls and I haven't been able to train since May!!!! Going back next week though!

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