Police Officer Preparation & Law Enforcement Resource - Archive

Since coming to yet another academy, I've slacked-off on lifting weights for the past 14 weeks or so. I kept telling myself, "I'm working out every other day with calisthenics and pushups, so lifting weights will only burn me out." I'm regretting it now, as I'm sore from doing my first visit back to a weight room last night.

I know time and conditioning will get me back to where I am, but I'm bummed out that my benchpress has gone down nearly 30 lbs. Anyone have any ideas on working back up to where I was?

Well, after some time off, I often start back with a circuit routine. Normally, I hit a muscle-group per day, but that just destroys me after being out of the pocket for a while.

I would do circuits, hitting all the muscle groups, starting with higher reps and working to lower reps and heavier weight. I would do them every 3-4 days for 2 weeks or so, doing more cardio on the off days. Then, after a couple weeks, slide right back into my heavy routines.

<-------Ditto....and stop lifting those 1/4 and 1/2 pound weights that are cushioned by poppy seed buns. :D

You should have little trouble getting back to where you were, strength wise. Muscle memory will work in your favor. Start out easy 6-8 rep range, then after a month, go heavy.

It's been my experience that the weight will come back a lot quicker the second time around. It's a lot easier to get it again, then to get it the first time.

Like suggested, I would start at a lower weight and more reps, and then work your way back to where you were. Don't get frustrated if it takes awhile. Also, don't do to much. Because when your sore, you'll be more likely to say "I need a day off from lifting". At least, that's been the way I did it.

Chris

I feel ya brother... I have to run at least 5 days and hit the gym 5 days a week to make gains, otherwise, I am losing it all.

Just coming off an injury and after missing 8 weeks my bench, along with everything else, dropped dramatically. Even when I went through the academy after 6 months my bench dropped around 50 pounds, but my pushups increased like crazy :confused:

I think I have tried every routine and every quick fix for bench and other exercises out there and I really like this one
http://www.geocities.com/~slopitch/mm2k/
You probably need to be in descent shape prior to this and you will not gain 50 pounds on your bench but everyone I know who has tried it has increased a minimum of 15 pounds in 8 weeks which is good in anyones books. I personally gained 25 so I like it... It is kind of stressful on your shoulders so be careful...

Remember diet is key too and consuming the Protein (whey) after you workout helps muscle recovery.

Happy lifting!

Muscle memory is your friend. Although if you are on a strict workout program, working out every other day or 2 days. Even a 1 week break you will begin to lose muscle mass.

ou probably need to be in descent shape prior to this and you will not gain 50 pounds on your bench but everyone I know who has tried it has increased a minimum of 15 pounds in 8 weeks which is good in anyones books. I personally gained 25 so I like it... It is kind of stressful on your shoulders so be careful...

Remember diet is key too and consuming the Protein (whey) after you workout helps muscle recovery.

Happy lifting!

Whey is your friend, I consume 2 servings before and 2 servings after working out(yes I am a tad bit heavier than most).

Why not gain 50 pounds on the bench? I was able to add 50 pounds in 2 months, you just have to work on it like crazy (and no i did not use a substance that starts with s and ends with teroids :D). I used 3 days of the week to focus about 70% of my workout on bench/pushups/shoulders to failure sets (failing on ~6-8th rep of 10, so you MUST have someone to spot you). The chest is a huge muscle, so it doesn't take as long to recover as some of the smaller muscle groups.

I would have to disagree with the post from dinar guy. 6-8 reps per set is what you should be aiming at if you are lifting HEAVY. That is the least you should be doing(6), unless you are maxing out. I would start with 15 reps if you are lifting lighter, with the 12th or 13th rep being a struggle to get to 15.

You should be able to bulk back up in no time. Just remember, diet and protein!

It's been my experience that the weight will come back a lot quicker the second time around. It's a lot easier to get it again, then to get it the first time.
That's what I'm seeing myself. I was sore after the first day - which was expected - and haven't gotten back to where I was, but also didn't degrade nearly as bad as I thought I would.

That's what I'm seeing myself. I was sore after the first day - which was expected - and haven't gotten back to where I was, but also didn't degrade nearly as bad as I thought I would.

Yep, the muscle memory does come back (even at my developed age) and restarting is much easier, with faster gains, than the original tearing down of muscle with growth repair.

I can claim this with all authority, having ridden the rollercoaster several times based on shift work, assignment changes and general life interference factors.

Now that I am back in patrol, interacting on a daily basis with the ****birds, it has been a great motivator for pumping some iron and breaking a sweat. Plus, I love the way your body “talks” to you when you are working out. The human body craves it.

[QUOTE=RemyG;877737]

Why not gain 50 pounds on the bench? I was able to add 50 pounds in 2 months,
QUOTE]

Maybe gaining 50 pounds if you are new to working out or if you took a break and then came back into it, but gaining 50 pounds once you are at a plateau is kind of a long shot...

Then again I run in or around 30 miles a week so it is hard to maintain or increase strength and size when you run that much.

[QUOTE=RemyG;877737]

Why not gain 50 pounds on the bench? I was able to add 50 pounds in 2 months,
QUOTE]

Maybe gaining 50 pounds if you are new to working out or if you took a break and then came back into it, but gaining 50 pounds once you are at a plateau is kind of a long shot...

Then again I run in or around 30 miles a week so it is hard to maintain or increase strength and size when you run that much.

You're right, I hit a plateau, so I backed off of that muscle group for about 2 weeks, then hit it strong with alot of different exercises just for chest.

Do dumbbell flys on both an incline and decline bench press. Make sure to bring the weights back in SLOWLY. This will help increase your bench.