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hi guys my name is lewis i'm an online
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coach a gym manager and a my protein
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this video is all about making your gym
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comeback and getting back into a routine
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first things first it's important you
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get into the correct mindset and you
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expectations when returning to the gym
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because you're not going to be able to
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for the same amount of reps so it's
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important that you have a strategic
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when returning to the gym behind me we
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and rp stands for rate of perceived
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so number one over here is you're not
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really putting any effort in
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you could actually do about 15 reps more
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than when you stopped okay so then four
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to six seven to eight is medium
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you've got about five five reps left in
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and then nine or ten is maximum effort
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okay if you go for rpu 10 that means
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you're hitting failure on that last rep
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just to work for the first week when we
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we want to be aiming for about four to
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six so we want to leave about four or
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five reps left in the tank on the second
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we're gonna increase that to about seven
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or eight so we're almost getting to
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failure now we've got about two reps
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and on the third or fourth week we want
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to be hitting nine or ten rpe
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so that's getting back to our original
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training intensity and that we were
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the gyms first lockdown okay now we need
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to think about our training splits what
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muscles we're gonna train on
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on which day i simply prefer an upper
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lower split or a push-pull legs because
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hitting more muscle groups more often
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and the key to muscle growth is
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it's basically the amount that we can
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and we can still recover from so
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personally if you're if you've got
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lagging body parts it's important to hit
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but if you've got a very strong part
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then obviously we can minimize the
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and get away with only training that
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body part once per week
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so i would go for sort of a push-pull
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and then repeat that push-pull leg cycle
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rest and repeat i would aim for about
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seven to eight sets per muscle group
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you could incorporate a few different
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training methods as well so
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typically rather than doing your normal
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top set and a back off
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then it might be good to add in a sort
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of a super set where you do another
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exercise straight after that first
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exercise with no rest in between
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or i like i really enjoy doing rest pour
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you pick a weight where you can sort of
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hit failure on the 12th rep
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you have 20 seconds rest and then you go
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for as many reps as possible you
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probably realistically be able i'll be
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about three to four reps on that second
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set it's important that we slowly ease
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ourselves into the routine again
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obviously a lot of you probably haven't
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been doing as much as you were before
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and probably getting away with a few
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home workouts per week so i wouldn't
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throw yourself into the deep end by
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six seven workouts a week because it's
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and the key to getting results is
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consistency and adherence
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so even starting with three to four
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is a good starting point just to get
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yourself into the routine again
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and then you can slowly build your way
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up to sort of five sessions a week
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i would always recommend at least two
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i would recommend increasing your
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protein because our body will need it to
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repair and recover because we're
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training now i would suggest anywhere
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1.7 to 2 grams of protein per kilo of
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body weight one of the protein
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supplements for my protein i really like
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is the clear hydrolyzed whey because
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it's processed more than once
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and my digestion just simply can't
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handle normal whey protein
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other supplements that i do use
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is the pump the pre-workout which i
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actually mixed together before my
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creatine and essential amino acids for
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my intra-workout drink
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i hope this video has been helpful if
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you have enjoyed it please like and
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subscribe to the my protein channel
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if the same way right there okay first
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is that you can't be sorry
