i just started lifting again--have a few questions
I use to lift for about 5 years 3 years ago. I gained a ton of mussle with all sorts of sups, some good some bad. I still have my frame, i'm about 205 pounds now and 6 foot. My questions are how hard should i train when i start out again and what type of sups should i be using. also how many days a week should i be training?
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Well, I can say that you should almost exclusively focus on your core lifts. This will create a stimulus for full body growth. Of course, you cannot just jump right into some heavy hard core shit, but maybe something like that uses a full body split with compound exercises. I personally think HST is great for someone getting back into lifting.
This is a full body split. Monday, Wednesday, Friday (or something to that effect.) Basically every other day for 3 training days followed by 2 days off. The premise is to do 2 weeks of 15 reps, 2 weeks of 10 reps, 3 weeks of 5 reps. This will prevent you from overtraining too early on, and get your muscles used to the stress caused by lifting. Exercises: bench press shoulder press A2G squats (rock bottom) deadlifts chin ups barbell curls It looks simple and easy, but it's not. No way. First two weeks: -Try for 1-2 sets of 15 reps. I suggest going light your first week and doing 2 sets of 15 reps per exercise. The second week doing 1 set of 15 heavier. Second two weeks: -Try for 2 sets of 10 reps for the first week per exercise. The second week do 2 sets of 10 reps...Followed by maybe a drop set of 5 more if you're up to it. Third three weeks: -Try for 3 sets of 5 reps per exercise for the remaining weeks. *It's still important to note that you need to progressively increase the weight you use each and every session for every single exercise. ------------------------------------------------------------------------- Other than the above perscribed, you could also check out doing a few other types of training. Maybe a plan made by FI called Hypertrophy 2.0. Here's the program and link: www.fortifiediron.net Quote:
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One more final program I recommend for coming in from a lay-off like yours is this one:
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And remember, sups don't get you "mussel". Lifting and eating a lot does. Supps are just that: they supplement a good fitness regimen and proper diet. You probably won't need much coming back, as your intial gains should come quickly, as you body adapts to lifting again. Maybe some protein powder if you aren't getting enough, and some creatine.
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