Back to Training...

[CanMan101]

Hey CBB,

I'm looking for a little advice on how to to 'get back' into it. This is how the story goes...I started training at 15 years old. Trained between 5 to 6 days a week for 10 straight years. I then suffered a back injury while training and from then on I have been very inconstant. I may go 3 times on week then nothing for a month then one day here...so on and so on. The last 2 years has been mostly me realizing i'm not going to be able to train the way I use to (which is depressing in itself). SO now that I have realized this I am ready to again make it part of my life.

Here's the problem...every time I have went lately I have been sore for a whole week almost which doesn't help with making it a regular routine. I am obvioulsy doing too much to start. Wondering if anyone else has gone through this and what splits you would recommend.

I was considering dropping the 2 muscle groups a day and doing half bodies twice a week with 2X15 sets (really beginner I know). Any other ideas on this?

[CanMan101]

Take it Slow! I know you'll have the mentality to rush in, work as hard as you can, push as much weight and has many reps as you can until you can't lift your arms... but DONT!

The worst thing you can do overwork yourself. How's your general shape? Small and skinny, tall and fat? fill us in.

There's gonna be a lot of little muscles that have deteriorated since you stopped working out and they're the ones that'll get ya. I'd suggest focusing on muscle a day and throw in some cardio if you're outta shape. Have 5 days of smaller size workouts, with your back day being on your last day. Then take the weekend off for recovery. I used to have a boss that always hollered "go fast but not too fast".. kinda the same deal. Push yourself but to an extent.

For supplements I'd look to take a daily mens multi, glucosomine and chondroitin & Omega 3 6 9 for joints and well being, and glutamine for recovery. Make sure to get a sufficient amount of protein (obviously) and I definitely recommend a post workout shake.

Best of luck to ya brother! Keep us informed... and we'll be here to keep ya going!

Cheers!

cch


Thanks for the feedback I'll definitely consider it. I'm a mesomorph...5'8 170-175 lbs. I managed to hold on to some muscle which is good considering how long it's been. As for as BF i'm not to sure. Maybe around 20-25%. Surprisingly weight gain hasn't been an issue as i'm not nearly as hungry as when I was lifting.

[megwell]

g'day.....i'm the king of training and stoping...........vicious circle.
but i have it down to a tee.....getting started of course

what i hate about getting back into it........... i know how much i used to lift and i can't do it now.
i hate the pain lets say from doing dumbbells.....in between my bi's and forearms.... i hate feeling that i can hardly move........
and for these reasons....getting started again always pisses me off.

but........... fortunatley for me i've gone through this before.

take supplements like above mentioned.
when it comes to weight training..... instead of going all out with sets and reps...
i for the first month kinda grease up my body.... by easing into it.
i'd warm up first....... then just kinda test my strength with the machines...
..
cut back to about 60% of weights and just train this way for about a month until the body gets back into the swing of things.
this way i don't get pissed off and say **** it with all the pain and dealing with the frustration that i can't lift what i used to be able to.

but i always keep in mind that soon i'll be lifting the weights that i once did and i'll be as fit as i used to .

i'm no pro at all........... this just works for me........and it motivates me.

[CanMan101]

Well 3 days this week. Hitting my fourth today. Feeling pretty good. The chest and back have recovered nicely but the bis/tris still need some time. Think I'll cut the weight back a little more next time so I can actually extend my arms after.

As for supplements I've started with protein and EFA's. I've been using a multi forever on days I don't eat right.

Thanks for the tips thus far. I'm trying a little bit of everything to see what I respond to best at this point.