Gyms are due to be re-opening soon and im sure like me, your itching to get back into full swing making those gains. Now you may have seen a few articles about how best to approach getting back to training if you haven’t then this is one of those articles.
Its extremely important you dont go in full speed and blow a gasket! There’s a series of ways we Trainers and Coaches get somebody from the couch to gym lover, from a personal trainer perspective it should follow a pattern and relate to the:-
which is a simple way of over-viewing current and previous exercise programs it indicates your starting fitness levels and your experience.
F stands for Frequency the number of sessions in a set period
I stands for intensity, variable by heart rate percentage, 1 rep max
T stands for time the duration of the exercise
T stands for Type the choice of activity, resistance training, running, tennis ect.
Now we can assume that without access to the facilities a gym you will be entering the gym in a de-trained state, meaning the best plan of action would be to start from the beginning, in an endurance phase making sure to hit MV Maintenance volume for the first 2 weeks periodizing your training going forward as your MEV has most probably decreased over the period of in activity this means 2 things
- potential for muscle growth as long as other factors are in place will be accentuated
- you will be able to better handle your training volumes and make better progressions throughout your next mesocycle
I would suggest you increase the volume slowly over the first couple of weeks before heading into a strength and hypertrophy phase putting you back slowly to where you were before Covid 19 hit and took the gyms away.
You can always get in touch if you would like more guidance.
Here are a few things to watch out for as they point to over-training, if you show any of these symptoms when you return to training drop the volume and frequency give yourself sometime to recover and build back up slowly, if your over 25 remember your bounce back ability is decreasing with every year, its unfortunately a fact of life.
- persistent muscle soreness
- persistent fatigue
- elevated resting heart rate
- reduced heart rate variability
- lowered immune systems
- increased injury susceptibility
- excessive weight loss
- excessive loss of body fat
- decreased muscular strength
- Absence of menstruation
- heart palpitations
- loss of appetite
- loss of motivation
You may want to loose the chub from your time in lock down, but remember dont lose fat in place of recovery, your in it for a long time not a cheap date, loose at an appropriate rate 0.5-1lb of fat per week so if you have got 12lbs to loose it will take around 12-15 weeks depending upon your current regime and eating habits.
You can always get more advice by getting in touch and sending me an email or join the email list for free workout plans and Nutritional advice.