When you’ve had some time out of the gym, it can be quite risky to go back to the weights, hitting the same limit of reps as you did before. We advise that if you have had some time out you will need to let your arms get back into the swing of things, so work your way up slowly. Start off with a weight that’s quite light and focus on high reps, then as you build your strength, consume protein and take some recovery days, you can begin to lift more and get bigger. Going back to full strength does take time, but if you ease back in to weightlifting your arms will thank you for it, as will your chest, legs and back. Another important aspect when you’ve had some time out is to ensure you’re eating the right types of foods, such as good fibre, nutrients, protein and carbohydrates, which give you energy to complete your workouts.