Post lockdown training

[Richard Martin]

Hi guys
So I train PPl low vol high intensity (well, high for me anyway!). Looks like the UK could be relaxing the rules next week so I’m hoping it includes gyms, and was wondering how hard to go back into it?

I’ve not had this long off since starting training.

Obviously I’m not going to try and beat the logbook straightaway, so was thinking maybe 30% reduction from last log maybe and go from there?

Cheers guys

[Joe]

Richard Martin wrote:

Hi guys
So I train PPl low vol high intensity (well, high for me anyway!). Looks like the UK could be relaxing the rules next week so I’m hoping it includes gyms, and was wondering how hard to go back into it?

I’ve not had this long off since starting training.

Obviously I’m not going to try and beat the logbook straightaway, so was thinking maybe 30% reduction from last log maybe and go from there?

Cheers guys

I’m going to do a full video on this (I’ll be sure to get it up by the end of the week). But I would start with everything less. The goal would actually be to not get sore. So I would start with just one “working set” per exercise, and keep it well short of failure. (Like 3 reps in reserve – whatever kid that ends up being, no need to keep it overly light, just be more conservative with volume). From their I would actually even skip metabolic/pump work at first. And add in extras activation work pre and post session. Because this will keep sessions short, this could lend itself to going half or full body to start, and I would say this makes the most sense “on paper”, but it’s not a must, especially if you don’t enjoy that split. From their progression will be very individual, but just take one step at a time per session. Next, I’d progress closer to failure every session. Then I would add in more working “back of sets”, until your back to where your norm is for working volume. Then I’d add metabolic/pump work back from there. Again…the goal is to not get proper-fkd sore, so that you can’t go to the gym when you’re scheduled for the next session. Hope that helps! Let me know if you have any more questions! And lookout for the video for more detail.

[Richard Martin]

brill thanks joe!

Looks like they might not be opening gyms until October so I have a while to wait a while! I’ll keep my eye out for the video. Thanks for the great content

[Dario]

thanks Joe, will look for the video. Please include some hints for those who kept training at home, even if just with bands and bodyweight (for 6 weeks here).

Hopefully we can get back to the gym next week.

Thanks.

[Richard Martin]

if you keep training at home then nothing would change post lockdown, so just stick to your program

[Author]

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