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How do you come back, after a long time??

hi guys and gals

some of you on here may remember me as (tafka / warren), its been an age since i trained...

unfortunately i turned into the guy i said would never be me!! when i was young said, plenty people work hard jobs and have families and still kill it in the Gym and diet, yet iv used the career and family/son excuse too long now. although i did have a few years of tests and etc untill they finally diagnosed me with a condition, but still the excuses.im in a better head space now eating clean, no alcohol, keeping up with vits etc.

they had closed the gym near me but opens feb, GREAT!

but i was speaking to the wife and thought ..... how do i go back? its been 7-8 years since i put any effort in, and i look shit!! (covered with a hoody anyway )

i wondered will it be best to go back and see if i have any muscle memory left...or do i go back with a cycle (basic test) and turn give muscle memory i have a Boost??

obviously being careful with the injury risks as the muscle will increase strength faster than the tendons/ligaments !!

thanks in advance
w

i remember when i was on here a long time ago, people spoke about when they started and many said they would have started earlier...whats the veiw on returning after a
 
Just get back in there and enjoy lifting. I would just keep it simple for first three months, train well, eat well and live clean. Once you get back into it, then assess the intro of the gear. I would probably give it 3+ months.

PPL is still the best split for me.
 
Just get back in there and enjoy lifting. I would just keep it simple for first three months, train well, eat well and live clean. Once you get back into it, then assess the intro of the gear. I would probably give it 3+ months.

PPL is still the best split for me.

i think it would be that just to get my body moving again..

i remember having discussions with people back in the day and most people would say...

'' if they could do it again id use steroids earlier, but they got told wait till your 21 and a bit more grown up''

meanwhile some of the same ppl were taking high high doses from younger than 18, and were animals! obv its not just the gear it hard graft, but ppl would say ''your natty test at 18/19/10/21 will be more than enough... but you can certainly see the difference between the guys who said this to others but OBV didnt practice what they preached.

i was a bit in the same mind with this!!

muscle memory should give me a decent step forward, but had me thinking.. how good would the returns be if i added AAS as well...curiosity killed the cate etc!!
 
Start back easily, there is no rush. You are going to have DOMS until your muscles are used to the training again. I wouldn't bother with steroids yet. You could start with a Full Body Routine 3 times a week. Once you and your muscles are climatised to the training you will have muscle memory on your side. Get your diet right too. If you add in steroids you may have to be careful over tendons etc! Best of luck!
 
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I would agree with Brian. Take it easy in the first few weeks. Most of the block or issue is with the mind not with body.
There is always a temptation to lift closer to your max from the past but don’t rush. When you start again you will see lots of guys lifting heavier, avoid getting into ego lifting. If you have done it in the past you will get there.
I can tell you from my personal experience when I went back to strength training after a long pause. It sucked to start benching with 10kg plates but I would put my headphones on, ignore others and keep doing it everyday. Also made sure my diet was clean, enough protein intake, vitamins etc. Guess what I am now lifting the heaviest I have ever managed (with no steroids!). So just put in those baby steps, keep pushing and give it time. You can do it!
 
Hey Warren, welcome back! Great to see you motivated. Here's the lowdown on your gym return:

  • Muscle Memory is Your Friend: You got it! Past workouts give you a head start. Focus on proper form at first, though, not heavy weights.
  • Start Lighter, Avoid Injury: Don't be a hero. Lighter weights and proper form are key to avoid getting hurt.
  • Listen to Your Body: Soreness is normal. Take rest days and prioritize sleep to help your muscles recover.
  • Skip the Shortcuts: Steroids and such are risky. Focus on good food, rest, and gradually increasing weights – that's the safe and sustainable way to go.
  • Celebrate Every Step: Getting fit takes time. High five yourself for every win, big or small!
Think "maintain, then regain" with your workouts. A trainer can help create a personalized plan, too. Consistency is key, Warren! You'll be feeling great again in no time.
 
Train at home. Start with lighter weights for at least 3 months. Pick no more than 5 exercises for a full body workout & stick with them. Sleep aids recovery. 3 sets is king for the 1st 6 months to a year at least. Don't stop training.
 
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