getting back into it

**manickanuck** · 01-07-2012, 02:59 PM

been 6 months since ive worked out. Should i do full body workouts 3x a week to start or go to my regular 4 day split M,T,T,F? full body 3 days a week better for mass? i would be doing

Squats
Deadlifts
Benchpresses
Dumbell shoulder presses
Barbell curls
Close grip presses

straight sets 3x10 to start. what ya think?

**Gazhole** · 01-08-2012, 04:20 AM

If you've been out for 6 months stick to full body and focus on your conditioning and technique for a month or so before worrying about mass. Training for hypertophy is tough, get back into it first before really pushing yourself.

Your plan up there doesn't look too bad, but you're neglecting you back completely and doing a lot of pressing. I would make two workouts and set them up something like this:

Workout 1: Squats, Bent Over Rows, Leg Press, Chinups, Curls

Workout 2: Deadlifts, Bench Press, Good Mornings, Shoulder Press, Tricep Extensions

And just alternate them three times a week for 6 weeks. The goal of these sessions is to focus on increasing your work capacity and just relearning how to train again, so pick weights that are comfortable at first. Just play it by ear!

**zigmanstank** · 01-13-2012, 08:22 AM

Never did a full body split. Might give it a try

**davidjohnston** · 01-17-2012, 06:37 PM

I would build up doing full body workouts, with high intensity to get your body back into the flow of things, and build up your muscle tissue for the full on training afterwards.

Depending upon how much muscle and fitness you have lost, you might consider bodyweight full body exercises to start with for a few weeks?

**CowPimp** · 01-21-2012, 09:14 AM

Start 2 times per week for the first 4 weeks or so, then progress to 3 times per week after that. I also agree that full body workouts are ideal at first, as the frequency with which you train a given movement pattern is higher, which facilitates better motor learning. Additionally, this should minimize the really intense soreness you are likely to feel when first returning to the gym. Full body workouts are also great for improving conditioning, for which you do need some basic level of fitness in order to perform your best throughout a weight workout.

I would also stay with lighter weights and higher reps at first to build up connective tissue integrity, give yourself more practice with the basic movement patterns, and for the increased metabolic demand. Try sets of 12-15 repetitions in the very beginning, progressing to heavier work as you become more accustomed to the workouts. Reaching muscular failure is not necessary.

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