How to Return to Lifting From a Long Layoff

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[@BaldOmniMan]

Returning to lifting after a 1 year layoff - time to load up 405 on the bar and try to attempt my 1 RM bench

[@BaldOmniMan]

Alright I tore my pec off the bone

[@cptmarcus]

@@BaldOmniMan nicely done

[@mayank626]

@@BaldOmniMan been there done that

[@MrJermson]

I had a few years layoff. Coming back tomorrow. Will be attempting my Bench PB.

[@corynorell3686]

Omni-Man can curl 405 with one arm. Imposter.

[@lukeflaherty4806]

This literally couldn’t have come at a more perfect time...

[@vendogg]

Same. I’m planning to start from my birthday next week. Been out the gym for 10 years

[@lukeflaherty4806]

@@vendogg nice man, good day to start from too, goodluck 🙏

[@sudakshinaghosh9997]

He’s 4 weeks late and I feel so stupid!

[@lukeflaherty4806]

@@sudakshinaghosh9997 ah don’t worry, at least you know for next time. Plus if you didn’t get injured etc then it doesn’t matter now.

[@sudakshinaghosh9997]

@@lukeflaherty4806 Yep! Been rather lucky!

[@pereirpe]

"Fuck your old shit." I love this. I think at this point there is no fitness topic that Dr. Mike hasn't covered

[@Yannick999993]

Thats so important to hear from a jacked fitness scientist. We may very well never be our "old self" again, all we want to do is be a new version of us we like and that works on their goals. Coming from a post-chemo perspective this is randomly touching stuff for me

[@MrHuggah]

Trained consistently for 3 years, had a kid, havent done any lifting for 10 months Thanks for this video!

[@Rich-rp9xy]

i was out of the gym for 7 years, its time to get back

[@Flipflop437]

I have my first kiddo coming in February. I keep telling myself I will be able to keep my training up, but I have a feeling that’s all going to go out the window once I am being woken up every hour

[@jhons4874]

@@Flipflop437 congrats. Been in the same boat. New kid, no training, went back to training, over did it. Dad strength though lol

[@Flipflop437]

@@jhons4874haha deadlifting an infant 100+ times a day has got to be equivalent to doing a set of deadlifts on the gym, right???

[@pereirpe]

I am exactly in this position (kid turning 9 months) and going back to working out. Wish me luck :)

[@zenwarrior3603]

Start light, small, slow and easy and just focus on being consistent. Then when it all feels too easy gradually increase the intensity, volume and duration and over time you will be back in the saddle. The key is begin... and stay consistent.

[@KBE87]

I wonder if Mike has, when recording his videos, a countdown timer in front of him telling him when he can start swearing :D

[@RenaissancePeriodization]

I wish! I just kind of ease off when starting, and then at some point IT COME OUT. - Dr. Mike

[@ThomasAT86]

He probably programs his swearing too. 5 minutes warmup 2 minutes light swearing (5 SIR) 4 minute moderate swearing (4 SIR) rest of the video leaving no swearing in reserve next video - swearing harder than last time

[@paragonconditioning8119]

Don’t forget the undulating macro cycles, cycling in and out different swear words and managing maximal effective swear volumes to keep swear synthesis at its peak

[@jko1501]

@@RenaissancePeriodization I'm disappointed. I was imagining Scott the Camera Guy counting down with his fingers like when they go live on the news: ...3...2...1...

[@drip369]

@@ThomasAT86 😂😂🤣💀

[@MidnightMustang]

Employing this within the week. I haven't been lifting in two years, and I'm essentially back to where I was when I started, but with experience. Looking forward to it

[@OMGitsSMASH]

Had a 3 month break due to depression and now just getting back to it, this video is golden

[@Determinator21]

I feel you there

[@MoralsOfAnAlleycat24]

2 year break from depression....going to go today. I need to work on ME

[@OMGitsSMASH]

@@MoralsOfAnAlleycat24 you’re gonna kill it, just go easy as Dr.Mike suggests

[@ideryd]

Just got back to the gym after a bad breakup, been a couchenjoyer for over a year, first week was sooo damn hard, every single rep of every single set of every single exersize was a disappointment. Watched this video, now im enjoying every single rep again. Amazing video, really really good an helpful! Thanks alot

[@Raffah95]

Right there with you. Took 9 months off being a couch and daytime bed enjoyer. On day 7 now. How was your first month back?

[@ideryd]

@@Raffah95 rough af, still enjoy it when I get there but still Hard to find motivation to actually get down sadly. But 9months aint nothing, youll be back faster than you think 💪

[@amazingcanada3440]

reporting to gym after 2 1/2 years .. on couch gained 70lbs .. started last month but i am gaining even more weight 😊 i guess its muscles but gonna do a dexa scan soon .. anyone having the same prob . previous weight lifting experience 20 months .

[@tylergreenburg2489]

@@amazingcanada3440same here I lifted for 3 years and took about 2-3 years off, Im on week 4 back and muscle gain has been steady I feel super strong but I’m definitely gaining weight. I’m more focused on feeling strong again before I go into a serious cut

[@bryannguyen6417]

I hate that I'm watching this now because I did everything Dr. Mike said not to, last year. Fucked up my patellar tendon and had to take a year off to do the Knees-over-toes protocol just to get back.

[@kozmo7]

Thanks Dr. Mike, this one was especially important to me. I’ve beeeen bodybuilding and powerlifting (stop me if you’ve heard this one before), for 10+ years. I got into lifting after losing most of my eyesight due to MMA training and bad eye genetics as a teen back in 2004. Getting hit in the head when near sighted is a bad idea, who knew? Due to recent complications, I’ve spent the last nearly 3 years on my ass recovering from, again, multiple eye surgeries as the synthetic eye fluid they used to keep my eye stable started going all over the place recently and they had to cut me open to replace it. You’ve taught me a lot over the years, by purpose or accident I’m not sure, but this advice came at the perfect time for me. It has been harder for me to cope with not lifting and watching all of my hard work fall away and leaving me only with the stark reminder that I am disabled. But I will build myself back and honestly, without the foundation from all that you’ve taught me over the years, I’ wouldn’t know how to even begin. Thank you for all that you do, it has meant a lot to me. - Ryan

[@RenaissancePeriodization]

Best wishes to you, Ryan. - Dr. Mike

[@therepublicrestored]

You can do it Ryan.

[@ianmontgomery9356]

Ryan, everyone I know has to deal with synthetic eye stabilizer fluid based layoffs 😛. sounds scary! I intentionally had to lose mass and not work out due to construction in the summer heat. the constant dehydration/rehydration daily takes too big a toll at 47, was hospitalized 2 ago for not being able to keep up. I can throw back on 10 or 15 in the 2 months after and not cause more permanent kidney damage from the organ stress of trying to maintain 210ish( only to be upset while dipping in the 190s.)

[@kozmo7]

@@therepublicrestored Thank you! I’ve made a promise to myself long ago to never give up and to always fight. Thank you guys foer the kind words, it means a lot to me.

[@StephaneGrandFinance]

It’s been a year now. How are you doing?

[@lukeflaherty4806]

You can Literally get advanced level knowledge just from Mike’s vids 👌🙏

[@ShovelChef]

That "one set and go home" thing: I recently learned that the hard way. My first day back after a long time, I did what I felt was light work, full body, for 3 sets, with very little rest between sets. 2 days later, I couldn't believe how sore I was! 😂 I took probably a week off, and did just one full body set the following week. Been ramping up ever since, with manageable soreness. The way it should be. 😌

[@samiryan214]

I did as you "full body, for 3 sets" but wasn't a disaster, I felt sore in some muscles so next session I trained the other group and avoided those sore muscles, you took a week off that's ridiculous and maybe it happened bcuz you lifted heavy enough to cause that much muscle soreness

[@saukash]

Gosh darn it. I had stopped going to the gym for a couple of months because of an upcoming exam. I used to watch Renaissance Periodization like it was Netflix. It is nice to come back. I was getting anxious too. I looked up the title of the video in the hopes of finding a good video on the topic. Even after devouring hours upon hours of this channel's content, I didn't know Mike har already made one. This is the exact video I needed to kickstart my journey (again). Thanks Dr Mike!

[@ClapYourHairFlip]

Thank you RP and Dr. Mike! It felt so weird doing a 20 minute work outs for the first week back but I remembered how if felt before. I would go right back into my program and would be sore for a week after a break. Lighter weight for the win!

[@Oliver-c7l]

Thanks doctor Binge watched a shit ton of these last few weeks, im returning to lifting and teenagers laugh at my feeble weights 😅

[@RenaissancePeriodization]

Soon, the tables will turn and instead of laughing, they will be BEGGING FOR MERCY! Is that legal for me to say? Meh. - Dr. Mike

[@comingpharmacist2009]

Perfect timing. I have been away from lifting for 4 weeks because of a mid back injury 🤕 and I am planning to return back next week.

[@samgutshall7100]

Thank you for this. These are the specifics I’ve been looking for to formulate my plan to get back to it. It’s been more like a few years for me with failed startups sprinkled throughout because I was going too hard and kept going to failure as my goal for each set, but the principles you’ve shared are exactly what I needed to learn to approach my first workout the right way so that it will lead to more. Thanks a lot, Doc.

[@heinz20]

Super helpful Mike! I've been trying to get back in to the gym for a while and have just lost the motivation. This has been super frustrating as someone who's consistently trained and enjoyed training for 15 years. I feel like these tips give me great structure to get back in to things and not beat myself up doing too much too soon.

[@blaine6097]

It's like you read my mind and knew I was looking for this exact video within the past 2 weeks. Youre the man

[@crystalnic9398]

Great timing on the video! I’m returning to lifting after 6 weeks off due to surgery.. And was feeling somewhat nervous about how to format a new lifting routine. Thanks for the tips!

[@KatieShowBlog]

Super helpful as always. I'm just about to get back into it after 2 weeks off for an injury and appreciate all the advice, especially the part at the end to modify it for shorter breaks. Thank you!

[@davidf7470]

Cannot emphasise this enough - came back too fast 5 years ago, developed quad tendonitis, still comes back to haunt me to this day GO SLOW

[@bobnoneya1267]

Damn never even heard of that one before, what were you doing at the time you go it?

[@davidf7470]

@@bobnoneya1267 built up to sets of “heavy” squats in the 4-6 rep range, had to take 3 weeks off (work + holiday), came back and continued where I left off and quad tendons just couldn’t take it. Then the classic “lift through pain” mentality kicked in, didn’t get it sorted properly at the time aaaaand here we are now haha

[@therepublicrestored]

Dude I had a sprained knee ligament earlier this year. I could hardly walk up stairs let alone squat or jog. I healed it by fasting for 3-4 days at a time and light exercise. No joke. Fasting raises Growth hormone by 300%. I can now do single leg squats on my bad knee no problem. Look it up.

[@sovietpigeon1364]

@@therepublicrestored fasting for growth hormones? Are you kidding?

[@caiomuraca2214]

@@therepublicrestored Man, try spraining your other ankle and don't do any fasting kind of diet, you'll probably get the same results

[@davidthewlis4911]

Just got ill, and going on a trip in a couple of weeks - so perfectly timed thanks!

[@Gainzster]

A few weeks is totally fine.

[@cdipsingh]

I used to train daily for years...consistent as ever..then my cardiac genetics caught up with me - switched to walking only for a full year...and im now getting back into lifting - such a helpful video

[@blitzgreg99]

The best content on KZbin entertaining and informative every time.

[@aspen9120]

Thanks for this. I started back after more than a year two months ago. As always, I started with too much volume and intensity, but have now settled into one whole body circuit every 3-5 days. Only doing another workout when I feel ready and keeping to an RPE of about 6-7. Feels like I'm not doing anything, so it really helps to hear I'm doing the right thing. Strength is going up quickly, almost doubled total weight lifted in just under a month with everything still feeling easy. Patience doesn't come easy for me, but I'm now going to commit to 8-12 weeks of gradual increases. Always great content. Thanks again.

[@therealshubhank]

Thank you so much. I was on bedrest for a little over 2 months. I was wondering what to do now that I'm back in the gym. Honestly, you have explained me why my bodyweight squats burn up my legs now and how to move from here. Thank you. Stay healthy and safe. Lots of love. ❤️ Regards, Shubhank.

[@no_limitations]

Dr Mike has used the "Hey man how are your quads?" example so many times that I have started hearing him ask it. After every set my inner Bro-Mike asks me how my pump is in order to assess my volume

[@pumpfu86]

Another gem of information. Amazing channel.

[@LGB-DT45]

Having had to take a lot of time off, and now trying to get back into it, this is valuable information.

[@stryker5673]

Lately I had one thing after another happen and it's been a good month since I was consistently going to the gym. I need to ease myself back in. Thank you

[@acctholderafk]

Found this 2 years after post and it’s very helpful to us who did layoff. Thank you for helping us understand we can always get back to it 💪🏼

[@Elricwulf]

I can't count the times I've seen friends coming back from a long layoff, breakup with a gf or whatever and they have all this motivation to get ripped and I tell them "Bro, don't overdo it, your soreness level is going to be huge if you haven't lifted in a while"... aaaaannnd they inevitably overdo it and get burned out in like the first week. I've even overdone it a little coming back, thinking I'm taking it easy and end up with crazy DOMs and regretting everything, just from like 2-3 "meh" sets per muscle. The Knowledge Mike lays out in this video is amazingly comprehensive.

[@fu5ha_edits]

This should be shown to every fully new (though probably deserves a bit of a streamlining) and returning lifter, absolute gold

[@Dangkles]

I just got back in the gym a month ago and have been wondering how to go about getting my old gains back. This was quite helpful

[@macreezie]

Perfect timing. Just got a Laparoscopic Surgery for an Inguinal Hernia last week and can’t workout for about a month. Thank you!

[@StarPlatinumSchmidt]

Thank you Dr Mike, this is exactly what I needed

[@n0kodoko143]

Thanks Dr. Mike, awesome advise

[@jamesacker7891]

Thanks Dr Mike, love your videos!

[@cjwise7741]

Hardest part is the mental block of knowing you aren’t as strong as you once were. Used to hang clean 335 and be able to bench ~400 lbs. Now I struggle to clean 225 and bench MAYBE 285. Ego is hurting right now

[@nelsonbarrantes7349]

This is gold. Never heard this type of info before.

[@rabigym24]

Dr Mike this was very useful VDO, thank You 👍

[@LucidStrike]

This is close to what I did AFTER I got arrogant with my first comeback session -- goin' back for one more set than planned -- and experienced bicep bruising for the first time, settin' me back another few weeks.

[@SuperNegawsklov]

Needed this one !!! Thanks

[@jordanschellhase2952]

Thanks for the info, getting back into lifting after completely quitting in 2016

[@Sean-qo9yu]

I knew all of this already, but sometimes it’s nice have someone else tell it to you.

[@tomv7017]

i'm so glad you've done this vid. i'm nursing triceps tendonitis in my elbow and i can't extend with pulling back. i am in week 2 of a break.

[@CarbaCars]

i stoppped training for 3 years. i tell myself looking up this video is a step forward.

[@jasonmazepa6446]

This is critical awesome information Doc. Thank you do much for doing this. I've screwed my tendons going too heavy too quickly and took forever to heal. This strategy makes so much damn sense. :)

[@Conformist55]

I’ve watched this video I don’t know how many times. Always useful.

[@edwardtan9397]

Returned to the gym last month after an 8 month injury layoff and dropped a barbell on my head. Wish I discovered this sooner!

[@Yannick999993]

Coming back from a disc prolapse, I really needed this not only from a sports science perspective, but also form a psychological perspective. Thanks so much!

[@moneyface408]

Last time I had a gym membership was in 2018. That same year I also started my career as a crab fisherman in Alaska and have put my body through the wringer. Today was my first day back in the gym and I’m so glad I watched this video before I went in. Thank you Coach 💪🏽

[@mrcoolguy2530]

Is his advice working?

[@DogsCoffeeNJesus]

I was powerlifting for a couple years after messing around in the gym for a while when my sister got me into lifting when she was a bikini bodybuilder. It was probably the best I ever felt. Then I got into a toxic relationship and fell in love, I stopped doing anything good for myself. I was unconsciously suffering but thought I had it under control. Then she left me and because my world revolved around her, when she was gone my life was turned upside down. Then I started drinking heavily and turned to drugs to feel pleasure. Little did I know the next few years would be a spiral into rock bottom past rock bottom battling an opioid addiction. It took me a long time, but now I have almost 15 months clean and sober. I had to suffer as much as I did to finally surrender. I'm happy, but I still feel like there's a void in my life, and I'm going to get back into lifting, I know I loved it and it was great for me, I know I need to stop being a lazy piece of shit and just start. Moral of the story: dont sacrifice your own well being for others, do what builds you up rather than chasing instant gratification, and substances are never a lasting solution. Go against the grain and live clean in a lost misdirected world.

[@fmral-ajmi7116]

I'm sorry that you went through this, all the love and support to you brother🌹

[@renayparrack7045]

Congrats on your sobriety!!!❤🎉

[@benholmes2533]

Congrats man :) Im starting over aftet a relapse and I hope to get to where you're at one day

[@geraldfisher6475]

I struggle to even deload for a week, stil love watching these videos tho... always learn something new.

[@hamajan5886]

Thanks for info coach!

[@nicopostigo123]

Great video Mike!

[@fuelai831]

Dr. Mike, I sincerely can't find the right fucking words to thank you enough.

[@matthewputnam4994]

Great info man thanks 👍

[@jacklawrence3172]

Just broke my foot. Thanks muscle father!

[@josephbrown3647]

12 year lay off lol 😆. Told by 30 I'd be in a wheelchair. Stated I needed 2 new hips, pelvis bolted and spine fused. Now 33 years old this January my surgeon with the latest mri scan was like everything has healed and I can go back to training. Started 28th January. I'm so so so weak compared to when I was younger but man it feels great to be back.

[@drod9113]

Hi guys, I've pretty much watched just about every video RP puts out, both in nutrition and weightlifting. I love the truth and the science no bs approach. do you guys have videos or advice on progression towards endurance training? if not, can you guide us to someone that does? Thanks in advance, big fan and client

[@iamdedlok]

Thank you! This is exactly what I was looking for. Flu took me down, too 2 weeks break from workout, was trying to figure out how to get back to workout out again.

[@theuniverse7227]

Mike, as a photographer…move into the center of the shot. This composition choice subconsciously makes someone believe that you are someone they should be listening to! The central focus being you explaining the topic with more engagement. Just a tip

[@par-teetime2422]

Just got back after a 3 year layoff, from injuries and having kids. This was good info

[@youraverageartist5855]

I can personally vouch for this one light set each muscle to start method. Had 6 months off and thought 2 sets (on the heavier side) was a good idea....t'was not. Feels like I took a bat to every muscle. P.s if rp could do a video on what to do when you completely screw up starting training again would be appreciated 😂

[@jeremygordon4553]

dude youre awesome this is what ive needed had a terrible wreck and broke some bones and ended up playing hookie for two years with the gym made an attempt or two and always ended up so sore i coundt go back for over a week

[@claytonwilson2036]

Best channel, thanks.

[@jamaalsabree]

I literally tore my major pec tendon from my shoulder because I did the opposite of this advice. Worst pain ever! Now I'm slowly getting back into the gym; this was the advice I needed. Thanks for sharing!

[@stensballe3683]

coming out of a 1 week rest - just what i needed ❤️

[@bernardojunqueira2392]

I just started ´´lifting´´ again (3rd day now) after a bad covid infection which let me on bed for 3 weeks :/ (and even before that I wasn´t really trainning for a couple months). Lost about 6kg and lots of muscle :(, since I could barely eat and stand up while ill. I was quite afraid to come back to the gym now (my simple garage gym, for now), but I´m starting really really slow, like basically physiotherapy stuff, so I regain confidence and soon will be lifting for real again. This video came so handy right now. Thank you Dr. Mike and RP.

[@jdrex5039]

Covid fucked me up too. I feel you.

[@allysmith2249]

Fantastic advice

[@AvalanchePerformance]

I'm about to have back surgery next week so sweet timing.

[@ColFighter018]

Pen and paper! Ready to learn 🤓

[@SubHertz]

Amen, brother

[@philliprodriguez9757]

Just in time! I have to take off time to recover from surgery, so I’m looking forward to going back to the gym now!

[@realfoodrefrigerator9338]

Love this!

[@jadenhalstead7290]

After 2 years of religiously lifting 6 days a week, first semester college was a tough adjustment period and I slacks off bad at the gym. Maybe only went a total of 10 times the entire semester. Once winter break came, I lifted 6 days a week for that month we had off and ever since then, I have continued finding time to go 6 days a week and I think I am mostly back to the strength and size I was when I stopped. Hardest part is just getting back into the habit of going

[@adonis22_75]

This guy is my role model in every possible way...

[@bigsandip]

much needed video.Im thinking of returning to gym after few days

[@neac6604]

Boy was it the right time for me to have this video.

[@adityajayant8277]

3 months ago I got hit by a football in my left eye and that let to retina treatment. Doctor told me to take rest and avoid heavy lifting and since now I got clearance I am here . Thanks Dr Mike

[@steveb8821]

This is perfect!! I’m 1 month out from a hernia repair surgery and only a few more days away from being able to lift. I needed to hear all of this!

[@Hotsoups42]

I injured my knee a little over a month ago trying my hand at sprints (Deviating from my plan) Then I had surgery on something unrelated two weeks ago. I am so fucking eager to get back to the gym it's unreal. The doctor should be clearing me tomorrow, this couldn't have come at a better time. Thank you Dr Mike!

[@jamesbanksco]

I’ve lost count how many times this channel has saved my ass

[@CherieDeDieu]

Going back to the gym after around 5 months. "Easing into it" can be a challenge for a strong, ego lifting girl like me. Thanks for this; will be a good girl and keep these tips in mind. 🙈🏋️

[@ChriSX13]

gyms just reopened here, dr mike is a psychic i swear!

[@ryanflynn6819]

One working set per muscle is the best advice for returning after a long layoff. figured that out myself after I kept hurting myself 🤣🤣

[@anthonylenski6379]

Hey Dr. Mike! I am getting back into training again after about a 4-month layoff. Thank you so much for this video. Appreciate your insights, as always. Should I treat this as a maintenance phase or what would you recommend diet wise during this comeback phase? Thanks again!

[@leggoego]

Went from a 600lbs DL pr to 405 after an injury. I can't wait to get strong again.

[@IhateCCP]

went from 600lbs DL to 185lbs after pandemic. 3 yrs 0 gym, and stopped eating meat.

[@eldorado223]

thanks for the fire!!

[@mattfishburne8352]

Just had 2 weeks off due to work so thanks for this 👌

[@jerfy2001]

I havent been to the gym for north of 5 years... trying to get back on the horse. Used to go 6 days a week. I found this video incredibly encouraging, because i wemt back yesterday for the first time, and cpuldnt do 1/3 of what i used to. I felt really embarrassed and discouraged. Im 34 now, amd felt like the 14 year olds in the room were eyeing my weights with judgement, lol. Fuck em, im on the horse now, jist gotta stay on it

[@courtneyross5804]

Very helpful thank you

[@sonboogie]

Huge thanks! Just took 3 months off for a job. Back at it.

[@Worminthedirt]

I needed this. Been off for 6 months. Everytime I try to get back into it I want to go crazy and practice powerlifting like I did for years and the soreness is ridiculous and doesn’t go away for 5 days so then I drop off again. Did a 20 min workout, 2 sets each exercise and it felt awkward and boring lol but I know in a few weeks it’ll feel easier and more exciting again

[@sman53]

Love the Spider-Man nod DR M Keeping it down with the kids , that shit is fire Sir!

[@darionmonson]

0:49 preach! I used to rush in and go hard and fast even being off for MONTHS! I would get crazy DOMS for WEEKS after, all because I rush in and try to lift like I could before

[@kuwaitipatroitic4274]

How about a 4 years layoff due to health issues I have encountered :(

[@wilrockq1065]

This is really important advice. I’ve made the mistake of jumping back in where I left off and the weight felt so heavy. And I kept pushing week after week with little progress. Then I put aside my ego and took off weight to where it felt light. It was like a miracle how quickly I progressed. When I got back to the weight I used after the layoff, it felt like nothing. The brilliant thing about this idea is that your body will tell you when it has adapted and when to add weight. Listen to Dr. Mike. And eat your damn vegetables.