How to Start Back in the Gym After a Layoff

Most people really screw up coming back to the gym after a break. This often results in slow progress, wicked plateaus, and even injury. Check out my top 5-6 rules for your first training cycle back in the gym!
VIPAR
Volume
Intensity
Periodized
Athletic
Recomposition

[@napischu]

Did a third of my max for 5x5 on the squat the first day. Feel like I've been pummeled by a gorilla and I walk like I've been f'd by one.

[@vipar8500]

HAHAAHA outstanding. You'll be back at it in no time!

[@SteveHogue]

This is the best damn KZbin comment I've ever read. Thank you.

[@joelbento3599]

yeah that's to be expected x'D

[@nikkis7453]

😂😂

[@willc8565]

😂😂😂😂💀

[@sajeelchughtai1765]

Using this as going back into them gym after going through divorce, gaining weight etc. Now working to focus in myself, health and all thanks 💪🏽

[@vipar8500]

Best of luck to you.

[@asdfdg11]

Goodluck sir. Mine is not as extreme as yours but I’m also going back to the gym after a long break of 5 months because of a bad break up.

[@vipar8500]

@@asdfdg11 Crush it!

[@ss-ks6pk]

Congrats on the divorce

[@Stw077]

Good luck buddy

[@timomuro9513]

This is great. Took 6 months off after college because I started work and had no motivation. Getting back into now and I appreciate your videos. They keep me motivated.

[@vipar8500]

Awesome! Go kick some tail!

[@Whey2lovely]

Same here!!!!! Yea !!!! I'm not alone

[@jadude119]

@@Whey2lovely Me too! Yes!

[@mesiroy1234]

Same . How did you waem up in fisrt workout after monthes off? I am affriad to start after long breaks

[@vinzent3864]

@@mesiroy1234 don't be afraid. Just do some running at the beginning and some stretching if needed and then just do enough warm up sets to find out what you're capable of at this point

[@bushray8778]

I went back to the gym after to months, it’s always hard to make a new routine, but gotta stay motivated and don’t be to hard on yourself

[@vipar8500]

Once you turn it into a habit, you won't need motivation. You'll just do it because it's the best thing for you!

[@user-ou4vv2ts2w]

Solid advice. 47 and took a year off. Getting back into it now....

[@vipar8500]

Go time!

[@TheSMSpider]

I thought going back after a month was a long break, some of you boys been out nearly a year. Not being disrespectful but good on you guys getting back at it after a long time.

[@vipar8500]

Exactly!

[@maximvander]

4 years here...It's sad. The hurdle is high but it's time haha.

[@spencerosei2616]

@@maximvander was off for 3 years came back in 10 months cardio and weights 5x a week for more will get you back

[@EDGAR15ish]

That is me I been gone for almost 9 months need to be back soon

[@Exekutioncro]

Its been 3 years .. alcohol, drugs and party... lifting wasnt important and now Im back for 2 months and I already signed up for a meet in the end of the year

[@dirtydouglas8671]

Coming back into the gym after 6 months off was the best experience I’ve had all year! Just shows how shitty 2020 is. I lost 25 lbs of muscle and looking forward to getting it back!! Definitely demoralizing seeing all the strength losses I’ve procured through no weight training.

[@vipar8500]

Don't worry, as long as you don't rush things and you can keep yourself injury free, you'll be back to your previous strength levels in no time. Hang in there and take it one rep and one small plate at a time, and you'll be back soon!

[@dirtydouglas8671]

VIPAR it’s a marathon not a sprint! Cheers

[@vipar8500]

@@dirtydouglas8671 Bingo! You got it brother!

[@esotericsince99]

Seriously. I'd be genuinely confused when friends of mine would lift ~half of the weight I did, and now that's exactly where I'm at lol Both impressed at the weight I used to move and excited to build the strength again

[@vipar8500]

@@esotericsince99 Truth! Layoffs can be hard mentally, but if you play the long game and take it slow you'll be back before you know it. Best of luck!

[@arijan5079]

Went to the gym for the first time today after 5 months... did the total opposite of what you said. Ended up puking my entire stomach! #Regrets

[@vipar8500]

Whoops! At least you didn't get injured! Take it a little slower next time and build up gradually and you'll be back in shape in no time!

[@danielamancia4709]

7 months since I haven’t worked out or even be eating the way I should be. Covid took a toll on my routine of 3+ years. I’ve lost muscle mass and have gained a bit of weight. Also my metal state can’t take it anymore. I’m so ready to get back. Which is why I’m here! Thanks for the tips.

[@vipar8500]

So happy you're going to be getting back to the gym to get your body and your mind healthy again! Take it smart and play the long game and you will be back in no time!

[@Underhills]

10 years absence. No lifting at all. It's weird coming back but I trust there's some muscle memory there after lifting for over 20 years prior to the break. Had alot of injuries, surgeries etc. I'm lifting feather weights, taking one step at the time and NO ego. It's hard to accept how much time this will take but it's a mission. I did a local search on my PC and found my old diet too so here we go.

[@vipar8500]

Yes, there. will be some muscle memory! The changes that happen in the nucleus of the muscle cell are PERMANENT, so you will come back faster than if you had never trained before! Best of luck to you on your journey back!

[@teggzfitness7319]

Brilliant video mate. To the point and exactly what I needed to hear. Thanks brother

[@dustingosselin179]

Thanks a lot, was overwhelmed trying to find a plan for guys that weren't new to the gym but had time off, that's the answer I needed.

[@NyNjMafia]

I took a 20 year layoff.. I’m 52 , i started with light weight for 6 months, today I’m at a moderate weight.. the only thing I’m not using is the traditional barbell bench for chest and shoulders, not doing traditional barbell squats, I’ve built my own basement gym during the pandemic, I’m using bench press machine independent, shoulder press and a belt squat machine.. I still use dumbbells because it’s a must for me .. it’s been a year my chest shoulders and arms are back like i was 20 years ago.. need to work my legs more often, Everyone thinks I’m using something illegal for growth, i tried to explain what muscle memory is but they don’t believe it.. the hardest thing is dieting, I’m on high protein diet, I eat plenty of egg whites, lean meat , chicken and fish.. I stay away from sugars , bread and pasta and I strictly drink water .. I actually gained weight but didn’t increase body fat but I did increase muscle mass .. I need to concentrate more on my mid section .. I’ve been watching your videos for inspiration

[@vipar8500]

Thanks for watching! It sounds like you are doing AWESOME! Keep pushing!!!

[@jamescee7906]

Been off work for 2 years (cba with Covid 💩) where I could focus on my rig. Got in great shape. Started work. Built like a little boy again. Needed this. Back at it today

[@vipar8500]

Thanks for watching! One step at a time brother, you'll be back in no time!

[@aristotlevasquez3881]

Who’s here after corona break

[@vipar8500]

LOL pretty much everybody

[@RyanD_C]

Came here after the corona lock down and was off a month already before the gyms closed... elbows started hurting like never before in my years of training... going to not train to failure for the next two weeks after watching this. Idk about 20 mins of working sets though lol seems awfully short

[@vipar8500]

@@RyanD_C It's supposed to be short! That's on purpose! You are going from zero to training again, so your body isn't ready for full sessions yet. In a few sessions you'll be ready for a 30 minute workout, then a 45, etc. Your elbows are already telling you that you're doing too much!

[@marlo4145]

🙋‍♂️

[@metallicsonorlars]

Very helpful, especially the 20 minute workout part

[@vipar8500]

Thank you for watching!

[@mohamedalhasy3418]

Simple and short .. thank you man !

[@vipar8500]

Thanks for watching and following along!

[@ryanellion]

I needed this thanks brother. Strength & Honor

[@ryanfaehnle8493]

Happy to help. Go get 'em!

[@nonameneededd]

4 year lay off for me, running and HIIT saved my life many years ago. My gym has been calling me ever since for the past 4 years. It’s that time again 💪🏼

[@vipar8500]

It's GO TIME!

[@nonameneededd]

I appreciate your advice! It sure is, but finding a gym that don’t house any p3rvs is a challenging pursuit 🙄

[@vipar8500]

@@nonameneededd HA! Yes, that is a struggle these days for sure. Best of luck!

[@eschramm27]

Took about 17years off, but this definitely inspired me to get back in there with these tips! Thank you!!!!

[@kylewebber9185]

I commented on this video about 8 months ago seeking for help and you helped me, honestly if you hadn’t given me advice that day I don’t think I would be able to train rn. I feel stronger and a lot better and it was your advice and I want to thank you a lot.

[@sanpevo9951]

Not only did i gain back 10 pounds lf fat of the 20 that i lost, i lost all my muscle and stamina. Im going back after 8 months of not going so i really appreciate the advice. Ima take it slow and try not to let the anxiety get to me.

[@vipar8500]

That's right! The good news is that you are already starting 10 pound leaner than your original starting point! So now you can push even further once you have eased yourself back into the routine. Keep us posted!

[@iamconstantine5392]

How are you today brother ? Are you still going to the gym?

[@soufianemajdoubi9498]

Straight to the point man, great content, will definitely watch more of these!

[@vipar8500]

Appreciate it!

[@KeithWongWL]

Straight forward, and to the point. A video where every minute is packed full of valuable information.👍

[@vipar8500]

Thanks for watching!

[@A6SENTMIND66]

Thank you for this , I went into a really. Bad depression I struggle with binge eating often, got cheated on , and now I'm gonna go back into building my new self

[@bny6661]

Thank you I’m glad this popped up in my feed I’ve had training inconsistencies for the past month because after I was injured and had to take two months off my mentality wasn’t in the right state but I’m ready to get back at it again one step at a time Thanks for the advice

[@vipar8500]

Thanks for watching! Play it smart and steady and you'll be back in no time!

[@godisgreat418]

Greetings from the Bronx New York. I wanna say thank you for the information, because this was very helpful and made a lot of sense. Thank You!

[@guldganget]

Great video, simple but great points, and informative! Thank you.

[@vipar8500]

Appreciate it!

[@Lonewolf11921]

Recently got off for track for a couple of months leaving my weights to dust up in the corner of my room due to a breakup, stress and lack of energy, thank you !

[@spidermiddleagedman]

Fun is indeed a great factor. Thank you for the video.

[@vipar8500]

Appreciate your support!

[@frederickfreddy]

Finally!!! something simple and straight to it! Thank you my good sir! 👍 subscribed!

[@vipar8500]

Appreciate it!

[@richlebarron8957]

Thank's, I'll be checking out your other videos as well. God Bless.

[@vipar8500]

I appreciate you! Good luck and God bless you too!

[@houstonlearner]

Thanks for this video. Very timely for me as I have started back training again after two weeks layoff. First tng session wasn't too crazy as body was talking back to me big time. But with your vid recommendation will scale back. Less chance I'll injure myself & really lose wkout time. You always make good sense.

[@vipar8500]

Thanks Bill! Glad you're taking it smart now that you're back in the gym!

[@cutieworldwideee]

Starting tomorrow. Thank you for the advice🤍

[@vipar8500]

Go get 'em!

[@calisongbird]

This is great advice! Thank you

[@vipar8500]

Thanks for watching!

[@locker7]

This was amazing advice thank you I took 3 months off from proper training after a concussion and PTSD and was feeling scared to go back and this helped heaps thank you!!!

[@vipar8500]

Awesome Kate, I appreciate your comment! You'll be back to your previous levels in no time if you play it smart at the beginning! Best of luck to you!

[@shakkhan6075]

Brilliant advice thank you!!!!

[@vipar8500]

Thanks for watching!

[@jg0920]

This awesome ! I love the fact how you kept it simple. I feel like just a few session to get my body back being motivated I’ll be good to go !

[@vipar8500]

Appreciate the comment! Yes, take it slow out of the gate and build back up gradually and you'll be back in no time!

[@ethanwetzel7]

Coming back after a year off. Great vid and attitude. Already did some stupid stuff myself but I'll learn...

[@vipar8500]

Appreciate the comment. We all do stupid stuff from time to time in the gym, but it's not too late to back down a tad and slowly start working back up. Cheers!

[@sslum]

This has been very helpful. Thank you

[@vipar8500]

Thanks for watching!

[@dabayfiveo3312]

Good advice! Thanks!

[@vipar8500]

Appreciate it!

[@NSA7]

Very very helpful video, Thank you so much.

[@vipar8500]

Appreciate it!

[@carlos23mendoza]

Thanks for the tips man!!!!

[@vipar8500]

Always happy to help!

[@Gurlsitdown]

Yay! Thanks so much! As a previous youth and teen athlete, this really helped me mentally. I had a decade+ long layoff due to health issues that are resolved in my 20s and then being afraid of dying of an asthma attack after that (it had been years by this point). I realized now I don’t have to go hard like I did before and that’s ok. Build the foundation and get back to that point. 💛

[@vipar8500]

Exactly! Start with what your CURRENT fitness levels can handle and then gradually start to push the needle once you get accustomed to training again. Glad you're still here with us and good luck on your fitness journey!

[@charliekidd5604]

Starting back tomorrow after a 3 year illness that nearly killed me twice, Thanks for this!

[@vipar8500]

Glad you're still here! Play it smart and you'll be back in shape before you know it, good luck!

[@rbdtrades9790]

hey thanks man for the video. I hit the gym hard from last August to this August but saw my habits deteriorate throughout this recent school semester. I'm going to apply this video to get back into it slowly..

[@vipar8500]

Awesome! You'll be back in no time!

[@prophecyinchristaboveall1825]

You make the best sense of all the rest.

[@vipar8500]

Thank you so much!

[@Skullysfishing]

Coming off a layoff now. Found this and thanks for what you do. I can see everything I worked so hard for slipping away and cant stand to look in a mirror right now. Back at it tomorrow morning when I get off🤜🏻

[@vipar8500]

Happy to help! Play it smart and you'll be back in no time!

[@Jeanca99]

Thank for your video , it help me a lot!!

[@vipar8500]

Thanks for watching!

[@ivankrstevski34]

TY ,this realy help me to get back on track

[@vipar8500]

Awesome! Thanks for watching!

[@yamacat4010]

You really hit this on the head. With this in mind, I will be successful getting back into something I love so much after taking 2 months off

[@vipar8500]

Awesome to hear! Play it smart and you'll be back to your previous strength and fitness levels in no time!

[@markrodriguez6073]

Great stuff! Been off for 3 years due to kidney transplant but now I’m ready but not gonna go in guns blazing! Want to continue and build like you said and most importantly be consistent and have fun.

[@anthonyscott4498]

Thanks for your help

[@vipar8500]

My pleasure, thank YOU for watching!

[@ericbland2]

Great advice.

[@vipar8500]

Thank you!

[@jde9711]

Today was my first day back and i took on board what you said. No pain i enjoyed it and I'm focusing on technique and building a strong posture firstly. It was fun to strip it all back knowing you said it waa ok to do so.Hugs from Scotland x

[@vipar8500]

Thank you! I always love a good Scottish hug! HA! Glad to hear your first session back was a great one. Building posture is critical to​ future success in the gym. Keep me posted Jacqueline!

[@shelliepetty4951]

Yes! Form is EVERYTHING!

[@2aaron5]

Gym opening tomorrow finally. Watching this first!

[@vipar8500]

Thanks for watching! Play it smart and you'll be back in no time!

[@kane6529]

Thanks sir I needed this m, thankfully I’ve got muscle memory to look forward too and looking forward to getting back into it and seeing my newbie gains after 2 years off

[@vipar8500]

Awesome brother! Play the long game and take it slow for the first few weeks and you will begin to pick up steam quickly. Good luck!

[@ElJibaro89]

This is very good info you have provided.

[@vipar8500]

Thanks Eddie! I appreciate you brother!

[@AlicjaM6]

Im approaching (hopefully) the time to finally be able to go back to the gym after (thus far) a 2 month break from illness (chronic sinusitis) and I found your video very helpful for planning my workouts! Thanks!

[@vipar8500]

Thanks for watching and best of luck getting back to top shape! Take your time and listen to your body. You'll be back in no time!

[@bilbo229]

This was really helpful actually! I was a seasoned lifter but I was on a really long, cake filled, break and I felt like I knew some of this instinctlively but it was cool to have some validation.

[@vipar8500]

Awesome! Glad you found it useful!

[@Mo_Heato]

Thankyou! I had a lot of anger from not being able to go past 115 squat without it feeling a little painful, I’m slowing coming back from an injury but this put me at ease, feeling a lot of judgement cause I was able to hit 225 for my squats but I’ll get there again in time!

[@johnlance7363]

Really happy I found this video I need to go to the gym to keep up with my workouts but Iv laid off my workouts since covid and lockdown and I’m can’t do long work outs at home because I’m just lazy like that but doing 20 minute work outs seem like a good idea to get me back in to the swing of things for when the gym opens thank you for this video xxx

[@vipar8500]

Thanks for watching and best of luck to you on your return to the gym!

[@AguaWaters]

man i hadn’t really gotten back in the gym after 6 years, before that used to train almost everyday from 13-17. Got back this week trying to work out how i used to gettin my ass kicked. i mean got right to it hang cleans bench all that and let me tell i’ve never felt this beat up from 3 days of workin out in my life. video definitely helped.

[@vipar8500]

Thanks for watching! Dial it back a bit for a few weeks and ramp back slowly and you'll be back in the groove in no time!

[@Arcaryon]

I usually "powered through the initial phase of feeling like shit" when I was younger but this sums up perfectly what I did wrong when I laid it off for say 3 weeks or so.

[@vipar8500]

HA! Yep, the rules are a little bit different the older we get. You can still train hard, but you have to also be willing to train SMART!

[@Arcaryon]

@@vipar8500 When you are young you can really get away with being an idiot but with every year, the error margin just gets smaller.

[@vipar8500]

@@Arcaryon Truth!

[@kismet8010]

Good concise video.

[@vipar8500]

Appreciate it!

[@dimpsbiliou5478]

Great video man!

[@vipar8500]

Appreciate it!

[@masterofstealth2943]

So I joined the military just before rona hit so it’s been a solid 9 months since I lifted

[@vipar8500]

Even more reason to take it slow and steady out of the gate. Thank you for your service!

[@milesostiguy4481]

In same situation

[@angelsweet9611]

@@vipar8500 yes! Very important!

[@tonisiret5557]

So grateful for your video, & so is my ego. 6 sessions over 3 weeks, & I I'm ready to go back to "sets to failure". Many thanks!

[@vipar8500]

Way to play it smart Toni!

[@emmaoconnell5283]

Only trained 1-2 times a week in quarantine lightly. With walks and jogs here and there. Lost a ton of progress since the middle of March, heading back in for day 2 today! I will follow this and hope that things only are up from here.🙏🏼 thank you

[@vipar8500]

Thank YOU for watching and commenting! Take it slow and play it smart the first few weeks and you'll be amazed how quickly you get it back. Best of luck to you and keep us all posted on your progress!

[@TARUNSINGH-bp1cn]

Thank you so much fr the suggestion I'm gonna stick to

[@vipar8500]

Nice! Thank you for watching!

[@MICHAELPHILIPSINC]

Awesome video!

[@vipar8500]

Appreciate it!

[@321dilraj]

great video, sir

[@vipar8500]

Appreciate it!

[@mikepritchard332]

I've had about a 5 month layoff after 8 years of hammering it out at the gym. It is tough going trying to get myself back in. I have always watched vids to get myself motivated to workout. Watching this video has just jumpstarted my desire to start, thanks for the advice.

[@vipar8500]

BOOM! Love it!

[@timomuro9513]

I commented about 1 month ago. I had been an active lifter for 7 years. Competed in a powerlifting meet, overall was in very good shape. Then came 6 month of no lifting and poor diet. After 1 month of lifting 2-3 days a week, I can honestly say, my muscle exponentially grew. My strength isn’t coming back as fast, but it’s definitely much faster than starting from scratch. Thanks for the motivation 👏🏼🙏🏼 muscle memory IS A THING

[@vipar8500]

BOOM! This is awesome to hear! Glad you made the right call and started back safely. Now you should be able to shift gears (when you're ready of course --- there's no rush!) into some more hardcore training.

[@lawrencegutting7248]

It's been two years and contemplating getting back into it. Couple friends kidnapped me and brought me to the gym and didn't want to but just walked on the treadmill to at least do something

[@vipar8500]

Sounds like you have good friends. Start slowly and build on what you've done, and you'll be fit and in shape and feeling awesome in no time!

[@doc0013]

Almost died, haven’t done anything in a month and lost all my gains. Here for guidance. Having been an athlete literally my whole life I had no idea where to start over. Thank you.

[@LeeNottingham]

Thanks for the vid. I am going back to weights after progressively getting lazy..and then stopping about 2 months ago. I have been pretty consistent up till that point for years......going to take it slow.

[@vipar8500]

Smart move..... don't worry, you'll be back to full strength in no time!

[@Ji99i3]

I stopped for 2 years. Was drinking heavy and smoking like mad. Came back and my program remained 95 percent the same. Obviously the weights are very different. But it feels nice coming back. Thought it would be worse tbh Good luck to everyone enjoy yourselves

[@roughryder5]

Gyms finally opening back up. So fucking pumped to get back in but also discouraged with all the gains I've lost. I'm talking like 2 years without any intense work outs...This is going to be rough, but rewarding.

[@vipar8500]

Welcome back! Make sure to focus on the PROCESS and small improvements over time rather than the overall outcome. Tick all the boxes, remain patient, and you'll be surpassing your previous bests in no time!

[@roughryder5]

@@vipar8500 Hope so man!! I ran a 5k day and did a light back work out yesterday. I missed the soreness. Hurts so gooooood!

[@vipar8500]

@@roughryder5 Glad to hear!

[@filmgeek1711]

Haven't been in the gym since October. Lost motivation but slowly trying to get back 🙏🏾

[@vipar8500]

Choose a goal to train for and that can help you orient your training correctly to your goals. Good luck!

[@jde9711]

I have lost all idea of training and interest since lumber injury and this has helped a loooot. didn't know where to start. Thank you x

[@vipar8500]

Awesome Jacqueline! Start off slow and listen to your body. You'll be back to full strength in no time. Keep me posted on your progress and thank you for watching!

[@jde9711]

VIPAR I will do. That will push me more watching and giving you my feed back. I honestly had no hope left. Subscribed to your channel x

[@vipar8500]

Awesome! Thanks for following. Can't wait to see your journey!

[@exiverence]

This is good. I completely ruptured my distal tendon after being in an accident and I won’t be able to lift for another 5-6 months (just had surgery a week ago) so seeing this def gives me direction when I start back up

[@vipar8500]

Speedy recovery brother! Heal up well!

[@zaki25shaikh]

That was very nice advice, thanks man

[@vipar8500]

Appreciate it!

[@Gegy-xp4vh]

Man you have no idea how you helped me, I just couldn’t get back to lifting weights i was unmotivated because when i got back from a recovery i started ego-lifting (lifting too heavy weight) and now like 1 month after watching your video at the beggining i started lifting normally lighter weights and in a week or so i could again lift heavier weight, Thank you so much man

[@vipar8500]

Happy to help! Thanks for watching!

[@MTLGSE]

Great video, I'm coming back from a 1 and a half year layoff from powerlifting, thanks for the info

[@vipar8500]

Thanks for watching! Take your time and take it slow! Best of luck to you!

[@joyr9093]

Perfecr video for coming back from the pandemic. Thanks!

[@vipar8500]

Thanks for watching and glad you're back at it!

[@massyz2968]

100%! The 6th one is a great one!

[@vipar8500]

Thanks for watching!

[@Sam-ue4rv]

Going to get back into the gym/Training after 2 or more years off suffering from anxiety Depression paranoia.. not for anything but just stay busy battle with myself compete with myself.. Its so tiring been suffering so long past 12 months were the worst.. Give my body a workout instead of my mind..

[@vipar8500]

Exercise is great for helping with anxiety and depression! Awesome to hear you're going to take some active steps to get your body and your mind healthy!

[@MoooTubed]

Glad I watched this !!

[@vipar8500]

Appreciate you following along!

[@brostom77]

Love this video

[@vipar8500]

Appreciate it!

[@RayPaganJr]

After radiation due to cancer, I've been away from gym for two years. Lost 42 pounds. I use a feeding tube. Can't swallow. Just started back two weeks now. I work hard, even at 65 y/o. I figure it will take me until April to get back to where I was. Happy to be back.

[@rickyseddon4786]

Awesome stuff this helped a lot 👍🏻

[@vipar8500]

Appreciate it! Best of luck to you!

[@Gairuntee]

Best tips I've gotten after checking out these "how to get back to the gym" videos for an hour.

[@vipar8500]

I appreciate the support! Hope you have a good return to hard training!

[@jordonfenwick266]

First week down from gym . Went 4 days out of seven . Sleeping during the day and eating 4-5 meals a day . Not big size portions that bloat me but enough to feel full . 2 more weeks to go on full body workouts , then will start isolating and train chest with biceps , back with triceps and shoulders and legs and core .

[@vipar8500]

That's great that you're back to the gym!

[@xrayonthemove]

I took an off for a month ,rejoining gym today .Did the mistake of lifting hard last week and felt a lot of pain couldn't go to the gym for 4-5 days.Now ill follow your advice and be all right hopefully :)

[@vipar8500]

HA! Glad to have you back. Play it smart and you'll be back crushing it in NO TIME!

[@nrg5320]

thanks coach.

[@vipar8500]

Happy to help!

[@johnyoung9194]

Bro, so I have taken a few years off of the gym due to kids, and was looking for motivation to get it back. I started scrolling through the videos and said, holy s*%t, I know that guy!! We went to middle school together! Talk about a sign! Awesome advice too! Looks like your doing great brother!! Great tips as well! Keep up the good work!

[@vipar8500]

HA! Small world man, I hope you are doing well. It's been a LONG time, ha! Appreciate the comment man, thank you for watching!

[@sadadahmed8675]

I used to be skinny and started working out like 2 years ago and by the time I gained around 18kgs and my BMI was good enough but past 3 months I haven't really worked out and lost 3 to 4 kgs . It's really upsetting , everyday I think of starting again but at this point I feel tired most of the time anyway sorry for writing this long but your video gave me a boost

[@vipar8500]

Don't be frustrated. Many people regressed in their fitness levels with the COVID pandemic. Just start back up again slowly and you will be back to where you were in no time. Good luck!

[@sadadahmed8675]

Thank you 😊

[@strongdelusion9442]

Very good advise! Injury can set you back months, I know I've made all these mistakes, so follow his advise, he knows what he's talking about! God Bless!

[@vipar8500]

Thank you!

[@SuperABOALAA]

great advice

[@vipar8500]

Appreciate it! Thanks for watching!