I was talking to friend a few days ago whom I hadn’t seen in a while. We used to workout together when we were in college and moved away after graduation. We were talking about staying in shape and I asked if he still hit the gym like we used to (Two times a day, everyday). He told me that between having three kids and working, it was hard to get in there everyday and had really fallen out of shape.

He said he had joined a new gym and was about to “pick up where we left off.”

Then the debate started. One theory was that, because he'd been out of the game for a while, he should start a beginner’s routine.

The other theory was that since he’d been working out off-and-on for almost fifteen years, a beginner’s routine was a waste of time and energy. He had muscle mass, but had extra body fat now. An advanced routine would still be the most appropriate way to go. Advanced being adding isolation movements to compound ones, short rest periods between sets, incorporating machines, etc.

Which way would you guys recommend?

And how would you define a beginner-lifter and an advanced-lifter? Does it depend on the experience or the condition of the lifter?

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