3 weeks without lifting...

[Pique]

I took a one week break from my weight training routine over xmas, as I had hit a solid plateau and wanted to take a break. Only problem is I got ill with the flu bug thats going round, and it turned into a 3 week break! I started lifting again last week, 4 sessions in now, but I am nowhere near the strength I was pre xmas. I haven't really lost any weight, maybe 1 or 2 pounds, but I feel as weak as a baby! How long does it usually take to recover back to PB after such a layoff? Is there anything I can do to speed things up?

I'm an impatient sod, so its demoralising for me to be nowhere near the level I was a month ago! Help!

[stew-S160]

There's no set in stone time frame for these things. Give yourself a week or two to get back into the swing of it. It will come. Just make sure you build back up to it rather than all in.

[goldblum]

5-6 weeks.. As soon as you get to the point in weight/reps you were at before you had your break switch to a different routine. If you think you can accurately predict your progression then switch routines a week early at about 4 weeks. Rule of thumb is it takes double the time a person has off to get back to previous form, and that's assuming you were not about to peak before the break..because if you were that would be another careful 2 weeks added on. Enjoy it and have patience though and you'll avoid the plateau and get bigger and stronger.

[Caesar9]

I'm in the exact same position as the op and I'll be going back tomorrow so I'll see how weak I've become in 3 weeks of over indulgence.

[goldblum]

After three weeks your short set(5 reps) max will have dropped by about 10%. To look at it another way.. after a good warm up you'll be lifting for fives what you were for eights. Like the OP.. if you're careful by six weeks you should be on an upward curve once more.

[MrB1obby]

Caesar9 said:

I'm in the exact same position as the op and I'll be going back tomorrow so I'll see how weak I've become in 3 weeks of over indulgence.

And here

[CaptainSensib1e]

It won't take long for you to get back ot where you were, and could even help you break through your plateaus in the long run. Don't rush though, if you increase the weight too quickly you'll end up using poor form and end up hitting the same plateaus again. In a couple of months you'll wonder what on earth you were worrying about.

[amare32]

Took me about a month to get back into it after 10 month break from the gym.

I spend the first 2 weeks doing some circuits to ease my body back in before progressing onto some isolation and compound exercises.

[deadmau5]

goldblum said:

After three weeks your short set(5 reps) max will have dropped by about 10%. To look at it another way.. after a good warm up you'll be lifting for fives what you were for eights. Like the OP.. if you're careful by six weeks you should be on an upward curve once more.

That is EXACTLY what I found after 3 weeks off.

[Caesar9]

deadmau5 said:

goldblum said:

After three weeks your short set(5 reps) max will have dropped by about 10%. To look at it another way.. after a good warm up you'll be lifting for fives what you were for eights. Like the OP.. if you're careful by six weeks you should be on an upward curve once more.

That is EXACTLY what I found after 3 weeks off.

After tonight's session I can conclude that's about right. The weight itself wasn't the problem, I was knackered after about 4/5 reps on each set so I dropped the weight and took it steady.

The most time I've had off is 1 week so its abit of a shock to be so weak but I didn't feel as bad as I thought I would.