# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CCdW2RdHyB8
- **Gondola URL:** https://gondola.cc/posts/76909061-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/91767b2528.jpg
- **Posted:** 2020-07-10T10:45:53.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

𝗦𝘄𝗶𝗽𝗲 𝗟𝗲𝗳𝘁 𝗧𝗼 𝗦𝗲𝗲 👈
🔵🔴𝙒𝙝𝙖𝙩 𝙬𝙞𝙡𝙡 𝙬𝙚 𝙥𝙤𝙨𝙩 𝙣𝙚𝙭𝙩🔴🔵
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⭕️3 Tips on how to approach training after a period of detraining⭕️⁣⁣
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First collab. post with ironmanmagazine covering 3 very important tips on how to get back into training after a period of layoff! ⁣⁣
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1. Drop Intensity: Take 90% of your 1-RM before you stopped training and scale intensities off this number. Since your training likely either A) stopped, or B) shifted gears greatly over the last few months, then starting with a lower intensity can provide a bigger buffer to avoid overtraining in the first few weeks.⁣⁣
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Your strength will come back, so play it safe and start with lower intensities than what you think you need. Patience is key!⁣⁣
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2. Go Easy On Volume: For accessories, stay lighter and work on simply achieving quality reps. I like to use reps in reserve for controlling intensities on exercises and will stay between 2-4 reps in reserve for accessories during the first month back to training.⁣⁣
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Staying lighter with accessories helps mitigate fatigue accumulation.⁣⁣
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3. Don’t Chase Soreness: Excessive muscle soreness (DOMS) is counterproductive when returning to training. In research, DOMS has continually been linked to decreased performance across the board, so chasing soreness is counterintuitive when energy should be spend on rebuilding a foundation.⁣⁣
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When in doubt, be conservative with your training and work to recover to your best abilities to limit excessive soreness, especially in the first  four weeks back to training.⁣⁣
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Hope you guys enjoyed this collab post, and if you did, make sure to smash the like button! ⁣⁣
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🔥🔥🔥TAG Somebody who needs to see this! 
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Great content here from pheasyque 

#Recovery#RecoveryJourney #recoverydoneright #recoveryforfreedom #recoverybegins #recoveryworkout #recoverylifestyle #recoveryboots #Beginnerworkout #beginnerworkout #motivation #legday #kettlebell #lowerbody #training #fitnessmotivation #Homeworkout #homeworkouts4u #homeworkoutsareawesome #homeworkoutofhome #homeworkoutsformoms #homeworkoutsarethebest #Fitness #fitnesslife24h #fitnessmotivationhellas #fitnessmodeldotcom #fitnessgirl

## Stats

- **Views:** 0
- **Likes:** 3,460
- **Shares:** 0
- **Comments:** 16

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

recoverydoneright, homeworkoutsformoms, fitness, legday, fitnessgirl, recoverylifestyle, homeworkoutofhome, recoverybegins, recovery, training, fitnesslife24h, homeworkoutsarethebest, beginnerworkout, recoveryworkout, lowerbody, recoveryboots, recoveryforfreedom, kettlebell, fitnessmodeldotcom, homeworkouts4u, fitnessmotivation, homeworkoutsareawesome, motivation, recoveryjourney, homeworkout, fitnessmotivationhellas

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