Getting back to the gym.

someatxdude · 2024-09-04T11:50:22+00:00

If lifting is new to you and it’s in the budget, hire a trainer.

The biggest impact lifts are the big compound lifts — deadlift, back squats, bench press, … and they’re also the most likely to cause injury if done improperly.

I hired a coach (lifting, nutrition, …) and it has been an incredible investment… including helping me stretch, rehab, and work around a shoulder that probably has permanent rotator cuff damage.

In my case I’d already dropped 30+lbs with a few years of dedicated running before my divorce. But it wasn’t until I got 3-4 months into lifting that my bodyfat % dropped seriously as well. Weightlifting is a serious game changer — go for it!

Consistent-Day1700 · 2024-09-04T10:25:47+00:00

Going to the gym is probably the healthiest idea to do during and after a divorce. Go at least 4-5 times a week I go around 5am for 40-60 minutes. Set a muscle group for each day but then rotate it so your muscles don’t get used to to it example for 5 weeks do legs on Monday back Tuesday yadda yadda. I would aim at a weight where you can do 4 sets of 15. As you start to gain muscle in time you will see your flexibility coming back strength and confidence

usedbc · 2024-09-04T05:31:28+00:00

I started with afternoon bootcamp, met some now great friends. I've stepped it up a notch and now do CrossFit in the morning and bootcamp and night. As a result I sleep like a baby each night and helps get my mind of things. Big tip is take it slow, focus on form so you don't get injured.

SirLawnsALot · 2024-09-04T02:59:38+00:00

You don't need anything fancy.

Start with Strong Lifts 5x5.

Then work on muscle "confusion" regarding variations of those basic lifts.

sak144 · 2024-09-04T00:16:38+00:00

Would highly recommend hiring a personal trainer. They aren't crazy expensive and you can schedule one session a week with them and take everything you learn from them to the gym yourself. It's important to know what you can safely do without injuring yourself and also the right form. Hire somebody that knows that.

Appropriate_Breath91 · 2024-09-04T00:12:03+00:00

If it’s been a while - start out slow! Focus on remembering technique and just getting kind of a good pump for a few weeks.

See where your body is at now - it was 10 years for me and I definitely noticed some odd differences. I was always arm dominant but now I have a hard time getting my triceps involved … it’s weird.

I was always active and have a physical-at-times kinda job.

Divorce has been a bit like an ego death for me; so I found it easier to keep my ego out of my lifts now than 10 years ago.

Renaissance periodization on YT has a lot of good vids; and really caught me up to speed on the latest muscle building theories. They have an app too that looks freaking sweet; but it’s too expensive for me to justify using atm

Edit: I’m also doing way less volume than I used to. Being in your early 20’s is a hell of a drug and I recover much slower now; just something to keep in mind and rock on brother! 🤘

Chris_Chilled · 2024-09-03T23:37:36+00:00

I got back in the gym and started using the FitBod app to plan my workouts for me. There’s a ton of apps like it, it’s a lot cheaper than a trainer and I love the results. I lost 40+ pounds in 4 months and my physique is better than ever.

Xan-Diesel · 2024-09-03T23:25:35+00:00

I was 33 or 34 when my ex-wife bailed for her affair partner (after sixteen years together, the month before our tenth wedding anniversary). I hadn’t worked out since high school. I’ve pretty much had the same routine since that day and haven’t missed a workout since she left (over four years ago now).

I workout Monday, Tuesday, Thursday and Friday. I don’t like to workout on weekends and I have supervised visitation with my sons on Saturday anyway. I like having a rest day on Wednesday. I do 3 or 4 sets of sit-ups and weights. If I do 3 sets of weights I do one mile on the treadmill at 4 mph. If I do 2 sets (rare but happens) I do 2 miles instead.

25 sit-ups. 10 bench press. 10 horizontal leg press. 10 lat pull downs (alternate in front and behind per set). 10 leg curls. 10 pec flys. 10 tricep presses. 10 preacher curls. 10 leg extension. That’s the set. On my final set I add an additional 7 sit-ups and 2 of each set except preacher curls (I do an extra 3) and leg extensions (I do an extra 5). I’ve been doing this through illness, vacations and regular everyday life. I adjust weight if I’m injured or ill but maintain consistency and my discipline.

Everybody has a lot to say but most people can’t maintain this without missing a workout for 4 + years. I take their words and advice with a grain of salt, accordingly.

Greenkayak614 · 2024-09-03T23:24:15+00:00

Use Google Gemini or ChapGPT and ask. Specify how many days a week and exactly what you said above and it will give you a workout plan.

Title	Getting back to the gym.
Author	tempussecundus
Upvotes	6
Comments	13
Date	September 3, 2024 10:57 PM UTC (1 year ago)
Subreddit	Posted in /r/Divorce_Men
Original Link	https://old.reddit.com/r/Divorce_Men/comments/1f8dsko/getting_back_to_the_gym/
Archive Link	https://theredarchive.com/r/Divorce_Men/getting-back-to-the-gym.1529304 https://theredarchive.com/post/1529304

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