Has anyone taken an extended break from lifting and then went back to it?
I wrecked myself in July of 2015 trying to deadlift 405 and snapped some shit up, I couldn't squat or deadlift for around 5 months and it became too depressing to continue working out without being able to do those moves so I stopped working out in October and here we are. I've come to hate myself for it, I've lost a lot of my gains and people are even starting to remark on it, so I'm determined to go back. I'm healed up now and I suppose this makes me a NYR'er but I didn't mean for that to be the case, it's just how the timing of my physical therapy worked out.
Experiences returning? Is 'muscle memory' actually real? Programs to get back mass quickly? Thanks /fit/, it's good to be back.
I just got back to the gym after 6 months due to a shoulder injury and was surprised at how much I could lift. I was afraid I had lost most of my strength but it was not the case
From a numbers perspective I am about 75-80% of what I was as far as my lifts.
I wasn't very strong to begin with tho (bench max 2 plate) so ymmv
i took 9 months off from lowerbody workouts but i still did upperbody and cable work.
When i could squat again it was like 30% of my max and i built up to 90% in a few weeks. But that last 10% was a brutal grind. It was mostly mental though.
I had to take an extended break from physical activity a while ago because I snapped my shit up with squats (check your form brahs) and it wasn't the end of the world. Take your time getting back getting back into the swing of things. Muscle memory is totally a thing and sometimes giving your muscles an extended break allows you to gain some mass.
I went up from 200 to 210 while maintaining 11-12% bodyfat after about 1 year and a half with a couple 1-2 week breaks throughout. Remember that fitness is a journey anon and be sure to value your health above your lifts.
Compressed L5-S1 disk, impacted nerve and injured muscles took me out of resuming what was a nice run of linear progression after a short break where I was squatting 3x5x410 (++10), benching 190 (++5), deadlifting 385 (++10) and pressing 145 (++5) lbs with workouts every three or four days because I'm old.
A couple of months later the pain and numbness was mostly gone so I reset squat 45%, deadlift 30%, bench and press 15% of the weight on the bar and set the increment on squat and deadlift to 20 lbs because I wanted to get back to lifting heavy quickly.
The first failure was the first press followed the next workout by squat and bench, though I did manage the deadlift.
So I started again with 20% reset on the presses and 10 lb increment on squat and deadlift.
A few minutes ago I did my eighth consecutive successful workout (ignoring on missed rep on the press last time), squatting 3x5x315 and pressing 145 lbs. Last workout I benched 175 and deadlifted 315 lbs. These all felt heavy, but not will-I-make-that-final-rep type heavy, rather I-would-struggle-to-lift-another-10 heavy.
The other significant variable is frequency. I've been allowing at least two days for recovery.
It pains me to look at my sheet of numbers for 14 workouts and know that by the end I still won't be back to my previous maximums, but with continued good form I'm confident I'll get there and further without any more vacations in Snap City.
That's my experience.