Stronglifts 5x5 over 50
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If this is you, it might take you slightly longer to see results. The tricky part in returning to prior levels will be if you’re the type of lifter who hasn’t always lifted consistently. In other words, if you’ve already had a few years of consistent strength training experience under your belt before the break, then you will be in a strong position to regain your muscle mass and strength fairly quickly when you get back to lifting. However, the more “trained” you were going into your break, the more muscle mass and strength you will have maintained during your time off, and as such, the quicker your return to prior levels will be. Of course, you will have lost some muscle size and strength, even more so the longer the break. There’s been solid research studying the impact of taking a break from lifting on muscle and strength loss. Let me put your mind at ease: It’s not as bad as you think. Let’s get started! What Does The Science Say About Getting Back Into Powerlifting?īefore diving into the principles you should follow when returning to the gym after a break, you might be wondering whether you’ve completely lost all of your gains or not. This article will outline the exact process I’ve used with athletes to get their strength back up to prior levels, and beyond.Īt the end, I’ll give you a sample programming structure that you can follow. I’ve been the Head Coach for Team Canada Powerlifting since 2012 and over the years I’ve had to frequently deal with athletes who have taken extended breaks from powerlifting. Don’t compare yourself with previous numbers.Use a high training frequency for your powerlifting movements.Use the RPE scale to manage fatigue (aim for RPE 6-7).90% of your training should be within 60-80% of your 1 rep max.Work on mobility & stability at the start of each workout.Understand that muscular soreness will be uncharacteristically high.So, how do you get back into lifting after a long break? Follow these 7 rules: Whatever the reason, your return to lifting should follow a step-by-step plan. There are several reasons why you might have taken a break from powerlifting, ranging from sustaining an injury, prioritizing other commitments, having a lack of gym access, or just simply needing a mental break.