Getting back into lifting after 5 years HELP!!
I used to lift 4-6 times a week and was extremely strong. I had to get out of it due to my shoulder and elbows giving me lots of problems. At one point I could bench 405 and dead lift the same. I just got back into the gym and can barely scrape out 10, 225 pushes. I need help getting some of my strength back, but I want to get it back in a safe manner. I can't afford to have shoulder problems again.
What I need....
1. A good full body workout plan
2. Vitamin and Supplement List
I'm 6' 4"/ 260lbs 19% BF and 34 years old. Let me know if you need anything else. Thanks in advance for any advice.
As far as supplements go, stick with creatine monohydrate, protein, a multivitamin, and fish oil. Don't get caught up in the other stuff--most if it is a waste of money.
You may want to look into a program like minimalist training. This program would give you good results without the need to train 6x a week. It's fairly simple, but effective. I've used some of the programs and I endorse it without hesitation.
If you were that strong before then you must know something about training already?
I would recommend a beginner plan too, almost like when you started for the first time, because 5 years is a long time.
Wanna goog routine? then go to http://www.scrawny2brawny.webs.com and check that stuff. I bought one of the routines off that site and its the best i've ever done. I put on 10lbs in 2 months off this routine and i only paid a damn $1 for it. this shit is no joke im recommending it to everyone i meet.
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