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Thread: Lifting after 9 Month Break

  1. #1
    skinny
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    Lifting after 9 Month Break

    What's the best way to approach training again after a 9 month break of virtually no exercise?

    Just not sure if i should take it easy at first or just go straight into a program. Any advice is welcome.
    Thanks

  2. #2
    Crikey, its a 30 foot ape! Kong's Avatar
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    Give the HCT-12 routine a go, it's the best routine I've used for packing mass on. I had a lay off from training earlier this year and it's been key in helping me try and get back to where I was. It has an article for all the Nutrition info you need too.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

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  3. #3
    Tap, Rack, Bacon ncsuLuke's Avatar
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    Just jump back in and don't expect to be anywhere near where you were before. It will come back and pretty quickly but at first you will feel incredibly weak. Have to leave your ego at the door.

  4. #4
    Wannabebig New Member
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    Take it easily, otherwise you risk to damage your health. You need to act just like you did in the start of your workouts: gradually increase the weights you work with and the length of the workouts. Your body needs time to get used to knew life rhythm and also to recover after every workout.

    It could be quite strange to exercise just like a novice. How to grow muscle But you are not, since your tempo would be quite fast and in just few month you will reach your training level before the break.
    Last edited by ella1985; 12-16-2013 at 08:08 AM.

  5. #5
    Administrator chris mason's Avatar
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    Work into your routine in a progressive fashion. There is no need to kill yourself in the beginning.


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  6. #6
    skinny
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    Appreciate all the advice - seems like slowly progressing is the best route.

    I tried HCT-12 a few months ago and it definitely worked so will give it a try again.

    Much thanks

  7. #7
    Administrator chris mason's Avatar
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    Sounds like a good plan.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  8. #8
    Wannabebig Member Bulking's Avatar
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    Before getting back into a proper plan; I'd suggest starting off with simple compound lifts, e.g. squats, OHP, deadlifts, and pull downs.

    Don't be too fussed about it though - muscle memory is an amazing thing.
    If you're struggling to gain weight, let alone muscle, Click Here

  9. #9
    Father of Three Bosch232's Avatar
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    Although I stick pretty close to the Baby Got Back routine, I had success with htc 12 when they published it.
    "A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis

  10. #10
    skinny
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    Thanks for the continuous replies. Been taking it slow leaving ego at the door and it's slowly coming back. It's definitely hard to keep the same intensity with the lower weights.

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