Dramatic loss of strength

[Padawan787]

I used to do weights and go to the gym regularly from the age of 13 up until I was 16, I stopped because I moved and just never got around to taking it up again, I continued to play sport 3 times a week though.

Last week I signed up to a gym as I felt that I was lacking power in order to compete in rugby matches as I just moved up an age group. I started doing weights as I used to and was shocked to find that My strength had decreased massively since I last went to the gym, When I was 16 I could bench-press 80Kg (176 pounds) but This week I was struggling with 50Kg (110 pounds)!!

I am now 20 so I have had a 4 year break from the gym, during this time I have lost about 5kg in weight, was 80Kg and I am now 75Kg, so I definitely lost muscle but I don't really look like I lost much as I am still pretty much as muscular as I was when stopped going to the gym...to the eye anyway!

Does this visible but seemingly useless muscle mean that I should regain my strength fairly quickly? It is sort of lying dormant?

Does anyone have any experience of restarting weight-training after an extended break?

Thanks for any replies

[CUSP82]

Biology law one; use it or lose it. In your case it will come back. Now get off the forum, go to the gym, and start working.

[DemOne]

It just means that you have to go back to work and work up to what you used to do. 4 years off is a long time to not do anything and expect nothing to change. It will take you some time to work back up to 80kg. Muscle mass isn't everything when it comes to strength and endurance.

[Padawan787]

@ CUSP: It is night time at the moment, the gym is closed lol

@ DEM: I did expect a loss of strength just not as dramatic, I am still quite active and play sports 3 times a week, Also I don't look visibly weaker, I look pretty much the same in fact

It was just very surprising, demoralising even...but it should come back with time

[CUSP82]

Try pushups. You can do them anytime!

[DemOne]

Try pushups. You can do them anytime!

Yup! Even different types of pushups to target different areas.

[Padawan787]

Different types of push-ups? Like what? I have only heard of "normal push-ups" and one-handed push-ups (which are fucking impossible by the way lol)

Normal for pecs + biceps

others for ???

Thanks

[vulcan]

Also (I am presuming you are a 3/4) it is very important in rugby to increase strength whilst not adding unnecessary bulk that you cannot move around.

Speed is everything, so focus on increasing your power to weight ratio & not just bodybuilding - I made this mistake at school level in the off season & paid for it.

You can pick-up some excellent speed training techniques etc on youtube. Read up on plyometrics too if you haven't already.

[PEskeptic]

Also (I am presuming you are a 3/4) it is very important in rugby to increase strength whilst not adding unnecessary bulk that you cannot move around.

Speed is everything, so focus on increasing your power to weight ratio & not just bodybuilding - I made this mistake at school level in the off season & paid for it.

You can pick-up some excellent speed training techniques etc on youtube. Read up on plyometrics too if you haven't already.

What he said.

Plyometrics and "functional strength" exercises are the way to go.

[Padawan787]

openside flanker actually, and speed has always been my biggest asset so I would be loathe to compromise that, I do intervall training once a week (10 x 100m with 2mins rest in between) in order to combat this

But I decided to hit the gym because of line-outs, I have always been a jumper because I am fairly light so I am easier to lift at the end of games, I don't fatigue the lifters as much as a second row would for example. However this year the coach decided to make me a lifter and I have great difficulty lifting guys who are 90Kg+, so I definitely have to hit the gym because at the moment I can successfully lift about 5 times before my arms turn to shit!

Also, my lack of height (176cm) is usually effective for rucking due to having a low centre of gravity but this year I have felt that I am lacking a bit of strength to really clear-out

All in all, I gotta hit the gym!