07-16-20 02:15 AM - Post#900335    

hey folks, got a question: since covid I've been out of the gym and just doing kettlebells, pullups, pushups, and going for walks (followed basically dan's quarantine easy strength set up but the weights have had to be relatively light because of my bells also no deadlift). we have some new neighbors with a home gym they offered to let us use, and because I don't want to be rude I'm going to try to limit usage to two days a week.

I was thinking about doing Dan's "2 times a week for twice the gains" program. I read some of the old threads about it, but obviously these circumstances are a bit different than those situations. I know I'm definitely detrained, any tips for figuring out the right weights to start out with / easing back in without killing myself?

figured it wouldn't hurt to also make this more general for folks who may be lurking the forums. What programs would you suggest for coming back to the gym after a long break?

07-16-20 04:58 AM - Post#900341    

I'd rather choose something "easier". Easy Strength, 3-5 times a week would be just perfect.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

07-16-20 09:29 AM - Post#900353    

You want help with weight selection for the "other" workouts?

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

07-16-20 12:08 PM - Post#900369    

Start with what you know you can do for 10 reps. Once you get 10, add weight.

07-16-20 02:11 PM - Post#900376    

my question is exactly related to this question of "can." I know what I "can" do, well, actually, I don't! I know what I "could do" several months ago. my sense is that I probably "should" not do it!

I guess the question is how do you know what weights to start with, is there an easy formula? Obvious answer would probably be "feel it out," but I find that trickier with higher volume than things in the 1-5 rep range since the DOMS tend to be more pronounced after the fact and we're talking about ~4x10.

As Dan says, a 10rm is fuzzy. I expect it will be even fuzzier after several months away!

07-17-20 05:12 AM - Post#900399    

You answered your question, feel it out. You're going to be sore anyway.