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Old 02-15-2011, 05:11 PM   #1
JiuJitsuKills
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A good Routine After a Few Years Off?

I've used the search function but there was nothing I could find to give me a good answer.

I was a BB for many years starting at 14 until I was 23. I have been on and off since then, the last time I was serious about lifting was 3 years ago, I am now 30. I am 265 and fat, so I need something I can use to get my body used to the gym again.

I have been doing bodyweight excersises for a few weeks, I don't want to go in like a lion and out like a lamb, so any help would be great on an actual routine I can use.
Thanks.
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Old 02-15-2011, 06:25 PM   #2
FRANK_KOVACIC
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5/3/1

http://www.flexcart.com/members/elit...d=370&pid=2976
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Old 02-15-2011, 08:27 PM   #3
357ninja
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go look at futures sticky: training routines. has some good ones in there
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Old 02-16-2011, 06:54 AM   #4
andrewR
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Why not just a simple full body routine? Something like...

Workout A

Deadlift
OH Press
Chinups

Workout B

Squat
Bench
Row

3x a week, ABABAB schedule. Similar to Starting Strength. Just like a beginner doesn't need anything fancy, you don't either coming back from a layoff. Just start light.
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Old 02-16-2011, 05:36 PM   #5
Deepsquat3
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very good andrew ..couldn't have said it better ..do 3 work sets each exercise and get the hell out of the gym ...9 sets..should take 45 min ...well actually ....you need to get your fat ass up stairs and on the tread mill
and reduce calories...
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Old 02-16-2011, 06:47 PM   #6
jmhester1956
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I was off for 6 months and used the IA hard gainer routine. It's pretty simple and great for getting your strength back. Personally, I would wait on 5-3-1 until you max out your weights. You're going to be making more rapid gains in strength than 5-3-1 allows at first.

This is a 2 days a week split:

Monday (or Tuesday)
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Lat pulldowns or Pull-ups 3 x 8-12
Deadlift 2 x 8-12
Curls 3 x 8-12
Abs 3 X 8-12


Thursday (or Friday)
_________________
Bench Press or Dips 3 x 8-12
Military or Dumbell Press 2 x 10-12
Tricep pushdowns or skulls 3 x 8-12
Squats 2 x 8-12
You can throw in some calf work for 3 x 15-20 if you want on this day.

That's it. Nothing fancy but it works. You can even break it up into 3 days if you want.
What do the rest of you guys think about this?
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