I've just started training again after a long absence from the game. I'm 30 now and used to train as a teenager and in my early 20's, and only off and on since then. I've recently injured one of my knees and the other one isn't that crash hot either. So my problem is, for the meantime I can't train my legs, maybe for another few months. Can I still expect to make reasonable gains in my upper body ? I've heard that exercises like squats are pretty important to overall growth. I'm doing a full body workout. For now I've only been doing twice a week, as I feel that I haven't recovered enough to go a third time. Maybe I'll work up to training 3 days. My workout is as follows:
3 sets Bench Press
3 sets Chin ups
1 set 1 arm dumbbell rows
3 sets either dumbbell or military press
1 set upright rows
2 sets dumbbell bicep curls
2 sets lying barbell tricep
Session lasts about 45 to 60 minutes
All sets done to failure
Usually do heaviest set first for 6-8 reps, then lighter and lighter (is this OK)
Only warm up with a couple of light sets of Bench Press (this is my first exercise). Don't do any other warm up sets.
Is this a decent program ?
As for nutrition I've only just started upping food intake this week and been trying to eat as much good stuff as I can get my hands on. No supplements. Been feeling a bit bloated and full. Have already put on about 2kg, but I'm thinking most of this is just food sitting in my gut. LOL. I hope a bit of it is muscle.
So what do you guys think ? Am I on the right track ?