Reta and weight training.

I went to the gym yesterday after 10 days on reta.

Did some shoulders and chest, i totally failed on the 5th rep at my last bench set, doing 3 sets of 8 reps at 15kg lighter then my previous training weight for bench press (65kg instead of 80kg). I have been going to the gym for many years now and never hit an actual failure where i had to lay the bar on my chest and roll it off lol. Was so embarrassing 😅

But then i also realized that i have been on minimum a 1000 calorie deficit the last 10 days with a very low carbs diet. I will try to do some carb-loading (with cream of rice) before my gym session tomorrow and see if it helps!
 
jpru2001 said:


What has always worked for me after a break (requires patience lol)...

First several weeks only 2 working sets of most movements (presses/rows/etc) and only 1 working set of back squats or dead lifts. Don't really do accessories either. Yes at first you are done in 15 or 20 minutes.

Several weeks in, introduce 3 working sets on presses/pulls and 2 working sets squats and deadlifts. When ready add in the 3rd set on squats and deadlifts.

That is the only way I am sure not to aggravate something and end up sidelined after just starting, especially important for me personally when on a calorie deficit. My hamstrings are especially sensitive to getting tweaked hence the slow progression on squats and deadlift.

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Click to expand...
Yeah patience is not my strong
 
VaguenessStaunch said:


I went to the gym yesterday after 10 days on reta.

Did some shoulders and chest, i totally failed on the 5th rep at my last bench set, doing 3 sets of 8 reps at 15kg lighter then my previous training weight for bench press (65kg instead of 80kg). I have been going to the gym for many years now and never hit an actual failure where i had to lay the bar on my chest and roll it off lol. Was so embarrassing 😅

But then i also realized that i have been on minimum a 1000 calorie deficit the last 10 days with a very low carbs diet. I will try to do some carb-loading (with cream of rice) before my gym session tomorrow and see if it helps!

Click to expand...
Click to expand...
The deficit plus lack of carbs probably added to that for sure! I do a moderate amount of carbs on reta because my body seems to function really well on that, and before my workout I like a couple of medjool dates with peanut butter as an energy source.
 
deliriousduckie said:


The deficit plus lack of carbs probably added to that for sure! I do a moderate amount of carbs on reta because my body seems to function really well on that, and before my workout I like a couple of medjool dates with peanut butter as an energy source.

Click to expand...
Click to expand...
I started carb loading before lifting aswell, it works really well for me. Feeling stronger than ever!
 
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