Stopped lifting for a month

[brownzilla786]

Alright so I went on vacation for a week and had a lot of other stuff going on that stopped me from lifting for a month. Today was my first day going back, obviously I am a good deal weaker from my previous strength. My main question is, should I slowly ease back into lifting and lift less than my real potential for a week then start lifting normally or should I just start normally? Also, other than bicep curls, what are good bicep/back exercises I can do with ONLY dumbells(or barbell).

Thanks in advance

 

[brikis98]

Without a doubt, ease into it. In fact, check your ego, and for the first week (and certainly the first workout), reduce the weight and intensity A LOT. A week off is not a big deal, but a full month is a long time. Your body will need some time to re-adapt to the stresses of weight lifting, so start it off easy and gradually work your way back up. Depending on your lifting experience, genetics and your diet/exercise during the month off, it can take 1-4 weeks to get back to where you were before the break.

 

[KoolDrew]

Yes.

Barbell rows, one arm DB rows, and pull-ups.

 

[Jahee]

When i have time off its always the 1st session back i feel really weak, then the next one after that i'm usually within 5 KG of my previous weights, doesn't take long at all to get back to where i left off.
So to answer your question, yea take it easy, but you should be back on track in no time. Especially after just a month..

 

[Walzber813]

Preachers curl is really good, and excellent isolation for your biceps only.

 

[dullard]

I had the same thing happen to me in March 2008. I had a 2 week vacation, lots of other stuff going on, and then I had a cold. That meant just about 1 month off. For the next couple of weeks of lifting, I felt far weaker than before I stopped lifting.

I just kept to the same weights and kept doing as many reps as I could. Sure, it took a lot out of me, but I could reach 80%-90% of my previous reps on most lifts. And every once in a while, I just couldn't seem to lift much at all for a particualar lift. But, after a few weeks I had caught back up to my previous levels of reps or even exceeded them slightly. By now, it is as if the vacation didn't happen at all. I always graph my workout results, and the vacation is just a slight pause in the overall progress towards greater strength.

 

[kalrith]

Originally posted by: KoolDrew
Yes.

Barbell rows, one arm DB rows, and pull-ups.

Those are all good. BB pull-overs will work your lats, and DL, stiff-legged DL, and good mornings will work your lower back. Alternating inclined DB curls are my favorite bicep exercise.

 

[peckalo]

I hadn't lifted seriously in about 2 weeks due to a vacation followed by dead president crapping on Southeast Texas.

Since most of the area was spotty on electricity, I started doing some general excercises in my apartment's "gym". One of the first things I did was a pull-up test to see how many chin ups I could do without stopping. Before my trip it was 23, last Friday was only 13

Anyways, today will be my first full day back in the gym. It's gonna be hard for me to take it slow. I am pumped and getting antsy. I wanna LIFT!