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When the Gyms open, be smart.

Discussion in 'General Discussions' started by Zillagreybeard, May 21, 2020.
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Zillagreybeard
Zillagreybeard
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  • May 21, 2020
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When you come back from an extended (3+ weeks) training break, it’s common to be very sore once you train again. In fact, some people are so sore that they struggle with getting back into the gym the days after that workout. To prevent this from happening and rebuild consistency in your training, having a 1-week training period in which you train with a slightly lower volume than normal is beneficial.

As a general rule of thumb, in the first week of your training, reduce your training volume by about 25% compared to your regular workouts. So if you normally have a leg day with 16 sets in total, aim to do 12 sets instead. This allows you to be ready for your next leg day and not be too sore for leg training. The next week, you can transition back into your regular number of sets per muscle group.

Now, this may look like you are taking the “easy route” in your training. But having severe muscle soreness impairs your training performance and potentially consistency [1, 2]. So this intro-cycle is intended to help you train harder these coming months.

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/12617692
2. https://www.ncbi.nlm.nih.gov/pubmed/285958551d

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