Gains following a long lay off

I'm 43 and have just started training again after a long (11 year)
layoff, I haven't found too many posts on resuming training on the net
and would be grateful if you could point me towards any good
resources. So much has changed since I last hit the gym - the internet
for one thing - I feel like a newbie again.

At my peak I carried a reasonable amount of size (52 chest, 19 arms at
254 lbs), I'm not expecting to be able to regain it all, but how much
would be realistic to aim for? Also how long has it taken people to
regain a significant size loss - it took me 18 years to build up in
the first place - my bodyweight is around 230 today but I'd guess that
I've lost at least 50lbs of muscle over the last 11 years.

thanks,

Ralf

"Ralf" <ralf_peters63@yahoo.co.uk> schreef:

> At my peak I carried a reasonable amount of size (52 chest, 19 arms at
> 254 lbs), I'm not expecting to be able to regain it all, but how much
> would be realistic to aim for?

Everything.

You can gain it all back.

>Also how long has it taken people to
> regain a significant size loss - it took me 18 years to build up in
> the first place - my bodyweight is around 230 today but I'd guess that
> I've lost at least 50lbs of muscle over the last 11 years.

I would say a year or so. Perhaps 18 months.

--
Pete

"Ralf" <ralf_peters63@yahoo.co.uk> wrote in message
news:1173097726.681743.31710@t69g2000cwt.googlegro ups.com...
> I'm 43 and have just started training again after a long (11 year)
> layoff, I haven't found too many posts on resuming training on the net
> and would be grateful if you could point me towards any good
> resources. So much has changed since I last hit the gym - the internet
> for one thing - I feel like a newbie again.
>
> At my peak I carried a reasonable amount of size (52 chest, 19 arms at
> 254 lbs), I'm not expecting to be able to regain it all, but how much
> would be realistic to aim for? Also how long has it taken people to
> regain a significant size loss - it took me 18 years to build up in
> the first place - my bodyweight is around 230 today but I'd guess that
> I've lost at least 50lbs of muscle over the last 11 years.
>
> thanks,
>
> Ralf
>

www.bodybuilding.com

Look for HST or Hypertrophy-Specific Training

Martin Levac wrote:
> "Ralf" <ralf_peters63@yahoo.co.uk> wrote in message
> news:1173097726.681743.31710@t69g2000cwt.googlegro ups.com...
>> I'm 43 and have just started training again after a long (11 year)
>> layoff, I haven't found too many posts on resuming training on the net
>> and would be grateful if you could point me towards any good
>> resources. So much has changed since I last hit the gym - the internet
>> for one thing - I feel like a newbie again.
>>
>> At my peak I carried a reasonable amount of size (52 chest, 19 arms at
>> 254 lbs), I'm not expecting to be able to regain it all, but how much
>> would be realistic to aim for? Also how long has it taken people to
>> regain a significant size loss - it took me 18 years to build up in
>> the first place - my bodyweight is around 230 today but I'd guess that
>> I've lost at least 50lbs of muscle over the last 11 years.
>>
>> thanks,
>>
>> Ralf
>>
>
> www.bodybuilding.com
>
> Look for HST or Hypertrophy-Specific Training
>
>
I agree. HST, Hypertrophy Research
(http://www.hypertrophy-research.com/)
or just doing what you did before with
a little extra emphasis on recovery
and injury prevention should be fine.
--

On Mar 6, 1:28 am, "Ralf" <ralf_peter...@yahoo.co.uk> wrote:
> I'm 43 and have just started training again after a long (11 year)
> layoff, I haven't found too many posts on resuming training on the net
> and would be grateful if you could point me towards any good
> resources. So much has changed since I last hit the gym - the internet
> for one thing - I feel like a newbie again.
>
> At my peak I carried a reasonable amount of size (52 chest, 19 arms at
> 254 lbs), I'm not expecting to be able to regain it all, but how much
> would be realistic to aim for? Also how long has it taken people to
> regain a significant size loss - it took me 18 years to build up in
> the first place - my bodyweight is around 230 today but I'd guess that
> I've lost at least 50lbs of muscle over the last 11 years.
>
> thanks,
>
> Ralf

Pump classes. I swear by them. Go right up the front and load up.
Then if there's a cardio class after do that too, back to back...then
a nice long sauna....heaven. I haven't been to the gym in ages and I
find I need a buddy to work out with initially to get my motivation
back again.

Megan

On 5 Mar 2007 04:28:46 -0800, "Ralf" <ralf_peters63@yahoo.co.uk>
wrote:

>I'm 43 and have just started training again after a long (11 year)
>layoff, I haven't found too many posts on resuming training on the net
>and would be grateful if you could point me towards any good
>resources. So much has changed since I last hit the gym - the internet
>for one thing - I feel like a newbie again.
>
>At my peak I carried a reasonable amount of size (52 chest, 19 arms at
>254 lbs), I'm not expecting to be able to regain it all, but how much
>would be realistic to aim for? Also how long has it taken people to
>regain a significant size loss - it took me 18 years to build up in
>the first place - my bodyweight is around 230 today but I'd guess that
>I've lost at least 50lbs of muscle over the last 11 years.
>
>thanks,
>
>Ralf

I came back after a 20 year layoff from any exercise. I had no way
near as much training or development as yourself. But I did have
about 15 years of athletics under my belt besides the few years of
weight training. So 20 years of nothing was a big change.

Here are a few things I learned. For starters I think you can get
back all you lost. I am not sure how long but it will be quicker than
the first time around. I recommend going for fat loss and muscle gain
right from the start. As a beginner you should be able to do both at
the same time. After about 6 months I would recommend a couple of
months of strength training. I found this did not come back nearly as
quickly as the muscle mass. I found my body overall had some extra
weakness I didn't have when I was younger. For instance my bones and
joints didn't move as smoothly. And I didn't have nearly as much
intensity. I found myself doing various stretches and target
exercises to deal with some of those weaknesses. You probably wont
have any problems with that after only ten years though. After only a
year of training I already feel much better all around.

For the web stuff this one is a must in your list of sites:
http://www.exrx.net/

You can view exercises by muscle groups etc.

I guess other things I can think of are whey protein supplements. And
my favorite cardio is the elliptical machine. I don't think there
has been a whole lot of change the workouts themselves.

On 5 Mar 2007 04:28:46 -0800, "Ralf" <ralf_peters63@yahoo.co.uk> wrote:

>I'm 43 and have just started training again after a long (11 year)
>layoff, I haven't found too many posts on resuming training on the net
>and would be grateful if you could point me towards any good
>resources. So much has changed since I last hit the gym - the internet
>for one thing - I feel like a newbie again.
>
>At my peak I carried a reasonable amount of size (52 chest, 19 arms at
>254 lbs), I'm not expecting to be able to regain it all, but how much
>would be realistic to aim for? Also how long has it taken people to
>regain a significant size loss - it took me 18 years to build up in
>the first place - my bodyweight is around 230 today but I'd guess that
>I've lost at least 50lbs of muscle over the last 11 years.
>
>thanks,
>
>Ralf

At your age, testosterone levels have fallen quite a bit, and you can't
hope to achieve the naturally anabolic state that you once enjoyed.
BUT... funny thing about muscle... when you have had it and KEPT it for
a while, you tend to regain it faster than you originally gained it.

It is likely that you won't get the size you had at your peak... depends
on how close you were to your genetically programmed potential. (I am
assuming you were and are and will be, natural) But you will probably
find that your gains will be rapid until you approach your new
age-adjusted potential.

Discipline yourself and take it slow for a couple of months to give your
decade-older joints a chance to adapt, as you increase your working
weights gradually to the point of failure. Higher reps will probably
help, too... you get nearly the same quality of muscle activation with
less weight, which is of course easier on the joints, including
cartilage and tendons, and of course the ligaments.

For a realistic analysis of where you stand, you should probalby go
ahead and diet down right away, to the point where you have a few veins
making ridges in the skin. (forearm veins don't count!) You may find
that you will have to lose a lot more fat than you think you have, to
reach that point. This will also help keep the strength gains from
overwhelming your joints, which adapt much more slowly than muscle. Your
muscle gains of course will be much slower while you slowly rid yourself
of fat. That's okay... don't look for overnight success. Just getting
veiny will improve your overall appearance greatly. Then, carefully bulk
up until the veins disappear, and repeat over and over until you die.


--
"I will pray for your sick, demented soul. There is a God above
who will love you regardless of your ignorance. I pray he shines
his mercy upon you and turns you from your evil ways before it
is too late."
("Concerned Citizen" writing to yours truly)

The Right Honorable Robinson, Baron of Bourbon
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