|
Yes, you actually hurt yourself. Granted, weight training is mainly controlled injury (break down muscle fibers so that they grow back stronger) but you went too far, too fast, and frankly, they're probably still healing. If you're already working out, I'd stay light until they feel normal.
You haven't worked out in a very long time? It's going to take you some months to get back to where you were -- but not as long as it took to achieve that level the first time. The longest I ever laid off was a year or so, in which time I went down 30-35 percent on most exercises and lost about 10-12 pounds. But I got a substantial amount back in three months, and all of it in less than six. Just start where you can start, at a reasonable place for your current ability, and work upwards. You will make steady gains week by week and will not plateau this time around -- not if you eat well, get rest, do the exercises to exhaustion, and so on. And there should be some visible differences even in the first couple of weeks. It really is easily the second time around. Just remember to begin at the beginning.
|