There are situations when you have to interrupt training. Some do this because of an injury, others because of some life situations. We do not mean a break of 2-3 weeks; we mean a break of several months. During this time, the body strongly decreases its strength and muscle volumes, physical stamina is lost and the general form of the organism is significantly reduced.
The Best Workout To Get Back In Shape
A normal reaction would be to come to the gym and start training at a frantic pace, trying to return the previous form with leaps and bounds, because the mind remembers how powerful and hardy you were. But you do not have to make a lot of blunders, otherwise injury and overtraining will delay recovery even longer.
Do not be discouraged, the muscles remember the technique and the order of the exercises, so you will need much less time to set up previous results than beginners who come to the gym.
How to start a training after a long break? Here is a step-by-step guide for you.
- Warm-up. First of all, do 5-10 minutes of total body warm-up before the beginning of strength training, during a long break the muscles lost elasticity and flexibility, if you start training without warming them, you can get a much faster injury to the tendons, joints or stretching the muscles, which again will knock you out of the training schedule.
- Do not rush to use sports nutrition. There is no need to immediately refuel with sports nutrition like BCAA or even worse sports pharmacology (such as testosterone propionate, Anavar, or Trenbolone), now you body just needs a full rest, a properly constructed training process and a healthy natural diet. Work on this scheme at least for 1-2 months, so that the body recovers.
- Review the exercise technique. Having come to the gym after a long break, remember the technique of exercises and possible mistakes that you did when performing exercises before a break. Remember all your tricks to raise more working weight or cunning to make it easier to finish the exercise. Try now to remove all these tricks, improve the technique and make the training close to ideal on your get back in shape workout day.
- Use basic (multi-joint) exercises. From the first day, perform basic exercises, be sure to ensure that the “golden trio” is included in the training program (bench presses, deadlifts, squats), they will quickly return your body to the proper form by including a large number of muscles in the work.
- Do not work “to failure”. There is no sense to work to failure during the restoration. Instead of this, it is recommended to leave a reserve of 1-2 repetitions in each exercise, you should not try to set previous records, your muscles are not ready for this. Work in such a tempo for 3-4 weeks.
- Make the medium number of repetitions. The working range should be in 6-12 rep range, if you reduce the number of repetitions to 2-4, while enlarging weights. the muscles will get an excessive load to which they are not yet ready. In addition, you should not increase their number to 15-20, because this will be so much for your muscles. Remember, your body goes through a recovery phase, so the load should be adequate.
- Perform 1-3 exercises per muscle group. Now you need this, as your muscle tissue has become unaccustomed to physical exertion. It will be enough for one muscle group to experience 1-3 exercises. If you overload your muscles, the muscle pain may not give you rest.
- More exercises, but less sets. The main task at the training stage after a long break is to use as many muscles as possible so that the body gets a good shake and every muscle recalls its former power. Exercises should be done for load different muscle groups. Therefore, it is best to do 8 exercises in the whole workout for 2 sets each, than 2 exercises for 8 sets.
Experts of Bodybuilding.com advise to spent your first training month according to the following program to get back in shape:
- Day 1: Back, shoulders;
- Day 2: Triceps, legs;
- Day 3: Biceps, traps, chest.
Next we will tell you how you can train your back with dumbbell, barbell, & kettlebell. These are more specialized exercises, we advise you to practice them after you return to the form.
Dumbbell Back Workout Exercises
You can see exercises for effective dumbbell back workout below:
- One-Arm Dumbbell Row. This exercise is perfect for “hammering” your back muscles, for example, after a barbell row. Or it can be used as a separate exercise instead of barbell rows. Starting position is as follows: take the dumbbell in your hand and lean forward. Place your free hand (for example, the right hand) the bench, place the right leg there and bend in the knee. Keep your back straight. On exhalation, pull the dumbbell to the waist by working the muscles of the back. On inhalation, slowly lower the dumbbell to its original position. The second option is as follows: take the dumbbell in your hand. Place your free arm and knee on the bench. The second leg is standing on the floor, slightly bending the knee. Keep your back straight. On exhalation tighten the dumbbell to the waist, working the muscles of the back. Try not to engage the biceps muscles. Inhale and lower the dumbbell.
- Two-Arm Dumbbell Row. Exercise is similar to the barbell row. It can be used as a basic exercise for a big back if you do not have the opportunity to work with the barbell. Starting position is as follows: stand up straight by taking dumbbells in your hands. Lean forward bending in the lower back. Keep your back straight and look ahead. On exhalation, pull dumbbells to the waist, contracting the back muscles. Try not to include the biceps in the work. Do not lower the head during the exercise, this will result in a rounding of the back. On inhalation, return to the starting position. The difference between working with dumbbells in this exercise from exercising with the barbell is that the amplitude of the movement at the end point is greater and you can more tighten the muscles of the back. Tilt the body so that the lower back feels comfortable. To involve more muscle fibers in the work, you can change the position of the hands (keep them as if you perform barbell rows, turn the palms towards each other).
- Dumbbell Deadlift. This exercise is similar to the barbell deadlift. In the absence of a bar, it can serve as a basic exercise with dumbbells for the back. Starting position is as follows: take dumbbells in your arms and stand up straight. Slightly bending the legs tilt the body forward. The look is directed forward. During the movement, do not lower your head downwards so as not to round your back. On exhalation, straighten up, taking the original position. At the upper point of the amplitude, you do not need to bend back. This may create unnecessary strain on the lumbar spine. Move smoothly without sudden jerks to prevent undesirable painful sensations and possible injuries.
Barbell Back Workout Exercises
You can use the following exercises during your barbell back workout:
- Bent-Over Row;
- Reverse-Grip Bent-Over Row;
- Upright Barbell Row (but this exercise gives more load on the shoulder muscles, you can read more about shoulder workouts here);
- Barbell Shrug;
- Barbell Shrug Behind The Back;
- T-Bar Row;
- Good Morning Exercise.
As you can see, there are enough exercises to pump your back and develop back strength with a barbell. You can learn more about these exercises in our articles on the best full back muscles workout and killer back gym workout.
Kettlebell Back Workout – Effective Exercises
Sometimes it happens that you have nothing except kettlebells. Consequently, the question arises, how to pump the back using kettlebels and whether it is possible at all? Kettlebell is a useful and effective thing, it can be used as a basic, and an additional equipment for exercises to develop your back muscles (both upper back and lower back). Here are some exercises for your kettlebell back workout:
- One-Arm Kettlebell Row. This exercise is good for the widest muscle of the back. Make a lunge with one foot forward and place your elbow on your knee or bench. With the other hand hold the weight and begin to pull it to the thigh, the back should be flat and stay in a horizontal position throughout the exercise. Do not use kettllebells with a lot of weight, with which you can not lift the elbow above the shoulder.
- Two-Arm Kettlebell Row. Exercise is similar to the previous one, but the work of the muscles takes place in a different perspective. Place your feet on the width of your shoulders and bend your body, slightly bending your lower back. Raise two kettlebells simultaneously to the waist.
- Two-Kettlebell Squat. When doing this exercise, mostly the load goes to the legs and back muscles. Stand shoulder width apart, take the weights and lift them to the level of the shoulders. Start squatting, not bending over and not lifting the heels off the floor. When the hips are parallel to the floor, slowly raise up.