Weight Training After a Long Rest

**hankm22** · 12-19-2006, 05:03 PM

I weight trained for about six years before stopping two years ago. I would like to start weight training again but do I have to start over? By start over do I need to rebuild the foundation or can directly start to muscle build? Is there a such thing as muscle memory? Thanks!

**Perdido** · 12-20-2006, 06:25 PM

I would pick up where you found the best results in your prior routine before the long break. Just drop the weight way back. I think you'll find you'll come back pretty quickly unless you've had some serious illness or health issues.

**Bernie2** · 12-20-2006, 06:54 PM

I have found that once I have pushed my body to a certain size I am able to get back to that size fairly quickly. Getting bigger than I was before takes some more time and effort.

**KarlW** · 12-21-2006, 06:41 AM

Originally Posted by hankm22

I weight trained for about six years before stopping two years ago. I would like to start weight training again but do I have to start over? By start over do I need to rebuild the foundation or can directly start to muscle build? Is there a such thing as muscle memory? Thanks!

I don't quite understand the question. Of course you can directly start to build muscle. That will happen when you pick up your first dumbell. You will have to start light, and I usually do a few full body workouts first before doing any kind of split.

**fyredup1286** · 12-21-2006, 06:59 AM

i agree with all the above...however, the furst two weeks ur gunna wanna do a lot of sretching...because after so long ur muscles are very tight. ur gunna be hurtin if u try maxin out ur furst day...lol....so just take it easy the furst couple weeks nd get familiar with wut ur doin again.
(Im sure u knew this alredy, but i just wanted to sound smart. LOL, cus i knowim not.)

**CowPimp** · 12-21-2006, 08:58 AM

Go back into it easy and light as you redevelop your form. You will feel like you want to ramp up quickly, but moderate the rate at which you increase loads to make sure form stays tight and you don't injure yourself.

**AKIRA** · 12-21-2006, 09:59 AM

Originally Posted by fyredup1286

i agree with all the above...however, the furst two weeks ur gunna wanna do a lot of sretching...because after so long ur muscles are very tight. ur gunna be hurtin if u try maxin out ur furst day...lol....so just take it easy the furst couple weeks nd get familiar with wut ur doin again.
(Im sure u knew this alredy, but i just wanted to sound smart. LOL, cus i knowim not.)

Agreed.

Id throw in some core and stabilization workouts too, maybe even as a must.

The attitude of working out great a long time ago and picking up right where you left off is one of the main causes of injury. People who worked out in high school and/or in college, may stop afterwards because of say, marriage or kids

Time goes on and your body ages. Things get tight and weak. When a person decides to go back in with the thought of doing what they did before, but lighter, they could have a major injury after increasing the intensity since the body isnt ready for carrying heavy loads (core).

Id recommend to start light intensity, stretch, and add some core workouts. Planks, bridges, crunches, bird dogs etc.

**Quixote** · 12-22-2006, 12:48 AM

If you do not plan to compete, then without thinking about too much you might as well pick up some weights and start training again, with your familiar-warming-up-poundage perhaps. After a few sessions you would be on the right track, most likely.

As you may have already figured out yourself, to know exactly how you should re-start your training for better results with shortest time, it is important that first you understand the gap between your physical conditions at that time and your current ones. For that you have to check out certain things like pointed out below.

>weight trained for about six years

What kind of training and to what goal at that time?
With how much intensity and how frequently you trained?
What level had you reached?
*If you still keep your training journals of those years it could help you to reorganize your training regimen in accordance with your could-be current performance.

>before stopping two years ago.

Take into account your past diet habits and sports activities in those two years, which are responsible to your current physical conditions.

>do I have to start over?

Only you know what you meant by start over.

>By start over do I need to rebuild the foundation or can directly start to muscle build?
>Is there a such thing as muscle memory?

In a step-by-step fashion? Yes, for your many non-muscle-body-parts’ sake.
Though It depends a lot on your level two years ago, muscle memory (if it exists as they say) could mainly help muscles regain near former strength but it may not render much help for sinews, ligaments or joints strengths.

And also many things in this sports depend on your age and your exact goal.

<personal experience>
I am 47 years old, and after more than 10 years of dormancy I had restarted weight training.
After almost six months’ of struggling against my ego, 90% of my bench press and dead lift strength came back, which are about 1.5 and 1.8 times of my body weight respectively.
Then it seems to me my squat strength would never come back, so results also may differ with each muscle.

As one of the fans of this same sport myself, I wish you good luck and I hope this helps you some.

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