Been sick with flu almost for a month - how deep is fall

Question

I haven't been in gym since 11 of the August because of some complicated flue/cold + tonsillitis I got.

All stuff I do I do naturally, so, basically, here is some of my excercise info was like that before illness: - 62.5 kg barbell bench press (3 * 10 times) - Chin ups (with 5kg weight in additional) (3 * 10 times) - 70kg deadlift (3 * 10) - 130kg (3 * 15) leg press

Throught my ilness sometimes I've visited friends and office, but no any hard load. Temperature most of the time was normal but it was like 37.5 last 3 days (when I get my tonsillitis, yeah)

So, what do you think guys, how long should I train to get all back? How deep is fall after such hard flu?

Answer 1

A month's rest isn't enough to undo all the work you did. Deloading by 10-20% of your previous weight moved is a common recommendation. eg. If you were pushing 60kg 3x10 then move down to 47.5-55kg depending on how you feel.

Progress linearly back up to where you were, this shouldn't take more than 4-6 weeks or so.

Answer 2

Typically when I get back in the gym after a long period I typically start with high volume (light weight) for 2 weeks. For example 40 kg bench press (4*15).

Followed by either

1. periodisation which Jim Stopani explains very well in this program (https://www.bodybuilding.com/fun/shortcut-to-size.html) or
2. German Volume training (40kg*10*10) (Google: German Volume Training for more info).

I'm assuming from the tags that your goal is bodybuilding (massbuilding) with little emphasis on strength. If that's the case you need to eat healthy meals and get enough rest. I know this is hard as a student but training takes a huge toll on your body and treating it well will improve your performance and reduces the chance of you getting sick.

Goodluck and happy lifting