Best Way to Get Back to the Gym after a Layover.

What you’ll learn in this article: Step by Step Guide to get back to the gym after a layover of 3–6 months or more.

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After this lockdown, millions of people have started going to the gym again. But most of them trying to get back to their previous schedule of workout.

This is where the BIG problem lies, cause after the layover of 3–4 months, our body got into a static phase of sedentary lifestyle due to lack of activity. Though it is less for those rare individuals who kept on doing workouts at home every day for at least 30 minutes.

The problem with going back to the previous workout routines, is the chances of Getting an Injury.

This blog is about the right way to tackle this phase & come out much more stronger & bigger than before.

During any type of layover of more than 50–60 days, our body gets De-Trained.

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So the Best Way to Workout during this phase is by,

Starting with Compound Exercises —

1. Pull-Ups ~ 3 Sets of 10–15. Depending on your strength level. If You can do only 5 reps. Then start with 5 only & then increase it gradually.
2. Standing Overhead Barbell Press aka. Military Press ~ 3 sets of 10–12 rep range.
3. Barbell Squats ~ 4 sets of 10–12 reps
4. Flat Bench Press followed by Incline Bench Press ~ 4 sets of 10–12 reps
5. Deadlifts with low weights then progress to medium heavyweights ~ 4 sets of 10–12 reps
6. Tricep Dips on Parallel Bar / Bench ~ 4 sets of 10–12 reps
7. Sprints ~ 3 to 5 sets on empty stomach — 3 days a week

Do a Minimum of 3 sets, and a maximum of 5 sets per exercise.

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All of these exercises primarily FOCUS on Full Body Workout. Train this way for at least 2–3 months on De-Loading.

• De-loading — Reduction in training volume & intensity for the purpose of recovery.
• Get 7–8 hours of daily peaceful night sleep
• Get early morning sunlight every day for 15–20 mins.
• Getting a proper balanced diet every day.

If you maintain all these simple principles, you will be completely fine & healthy.

Be Great & Workout safely.