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#1
03-05-2013, 10:46 PM
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Advice: Returning After a Month Off
February was a difficult month for me as I dealt with illness and injury. Fortunately, I am now at 100% and ready to hit the gym this week. I'm almost sure that I lost strength, and I would like to know where to begin so I can progress to where I left off a month ago.
Just for an example, last month, I was pushing 100 lb dumbbells for incline, decline, flat bench press. If I were to attempt these same exercises this week, I am curious as to what weight to begin with and how much weight to add each week? Any recommendations anyone has for me? Or should I just go in there with extreme intensity? Thanks in advance. 
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#2
03-06-2013, 06:42 AM
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I would just perform progressively heavier sets to see where my strength is at. I would just stop a predetermined number of reps each set until you reach the heaviest set and go to failure. Also, how many reps where you hitting with the 100lb dumbbells on each angle?
Ex. Incline dumbbell Press 50x20, 60x15, 70x12, 80x12, 90x12, 100x14 failure I wouldn't just jump straight to the 100lb dumbbells. Don't worry about strength, because if you did lose any it shouldn't be much and you'll gain it back quickly...
__________________
Anything worth having is never easy to achieve.
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#3
03-06-2013, 11:49 AM
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Only thing I would do differently than Ecko, would be that I would hit a light workout (or two) to get your body back into it after a full month off. After that, I would use his method. Otherwise, don't stress it, as Ecko mentioned, the strength will return quickly.
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#4
03-18-2013, 02:40 PM
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Quote:
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Dr. Jacob Wilson, Ph.D, CSCS President Abcbodybuilding.com Professor of Exercise Science, University of Tampa Bay About me --> http://www.abcbodybuilding.com/presidentprofile.html
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