How To Re-Build Muscle FAST After A Training Break

These are my 4 Steps to get my gains back as quickly as possible. I know people want to back and hit the gym harder then what they left off, I think it is understandable and I don’t think it is anything wrong thinking that way “BUT” unfortunately is not how muscles works and this is how everyone it will approach if you do it is considered a guarantee to fail because it is only considered one side of the muscle-building equation it is only considered the stimulus side and not the recovery equation in order to build strength we need to start slow because if you stimulate the muscles to fast the recovery gets harder, therefore, your strength will slow down your energy. If you want to gains back as quickly as possible try not to crank the stimulus side to the max. We need to find the perfect balance for the stimulus and recovery. It is easier to build muscles from scratch than to build new muscles because of the muscle’s memory. 

1. Expect to grow like a “New Lifter” again (if you have a plan).

2. You need to have lost some strength
   Therefore before you walk into the gym set up on a piece a paper a workout plan if you want to get your gains as fast as possible. Because if you start too heavy you will overdue. If you took 2 -3 weeks off expect strength loss because you will be a little bit weaker then when you took off. Because Strengths is a skill you can think of playing a sport you will feel a little off the first time you touch a weight forget your ego don’t expect to lift your old # that doesn’t matter at this point. It is a regular rule about “Strength” Regain “Half – the – time” you took off to get must of it back if you took 2 months off it will take 1 month to gain it back with a good workout plan it will speed it off, therefore, it won”t take a year.

3. Choose Exercises Wisely (Avoid Soreness!)
   The main thing here doesn’t find movement that will get you to sore and this is very important because muscle soreness is the devil. It doesn’t help hypertrophy and reduces performance/recovery. You are probably will get sore from coming back it is okay but it should be to minimize choosing exercises that cost fewer muscle damages avoid exercises that load in a highly stretched position. Walking Lunges and Romanian Deadlifts. Because other exercises will stimulate the glute equally well without the same recovery cost. Low step-ups and Lying leg Curls.

   You need to prioritize exercises that have high stimulus: Fatigue ratio another way focus on the movement you can feel the muscles well  1. High mind-muscle connection 2. Good pump 3. Muscle “feels worked” cables and machines are your best friends right now because they tend to be lower impact than as damaging the freeways. Of course, you still want to do freeways exercises that don’t shy away from squats, deadlifts, and pressing just re-introduce their loading more gradually so they can make you fatigue so we will need to be careful at first.

4. Set the Re-training parameters Just Right (volume, intensity, frequency)
   We can’t just jump into whatever program we want or we were doing before you need to build a bridge program to get there you can divide that bridge into an “INTRO PHASE” (1-2 WEEKS)  AND “TRANSITION PHASE” (1-2 WEEKS)

   LONGER BREAK = LONGER BRIDGE = The longer you took a break from the gym 2 or 4 weeks the longer the bridge.Intro phase (Week 1-2) work on the neural side meaning your brain is the re-teaching body and your brain you are going to start working out again do so compound exercises with a good technique very light on the way. and Isolation exercises. Every compound exercise intensity should be RPE 5 for the intro phase. Compound lifts 50%-60% of old 1RM. 4-6 RepsLet’s say you curl max before was 30lbs the 50%-60%  should be =15lbs start intro phase (30×50-60% = 15lbs 5 reps) you don’t need to close to failure to grow. Keep in mind all your re-gaining muscles will come from your neuron system this is why very light weigh will be helpful than the heavyweight it could be harmful to your join and nervous system.

And for the Isolation exercises, you can go RPE higher but no to failure just get the connection from the brain and the muscles to get a good pump again and when it comes to a volumes sets 7 to 8 per muscle body part per week especially if you were doing bodyweight exercises during the break. for samples if you were doing 3x sets you should be doing 2x sets. And for frequency works twice muscle per week is the sweet spot. and then the transition phase gradually increases the weight.