Thread: Hello and some questions from an oldie

Hi there!

I posted this in the newbies section but I thought it might get more of a response here:

Hello there !

After 12 years or so off from weight training I am thinking of returning to it because, quite frankly, I do little exercise at the moment and would like to get into shape again.

I first started weight training when I was 22.

Without going into too many details of how or why, I ended up following a low volume/high intensity routine of the type reccommended by the likes of Arthur Jones (god rest his soul). Being a scientist myself his HIT philosophy appealed to me. His arguments made sense.

Over the next 18 months I trained 3 times a week on non-consecutive days - entire body workout - 20 exercises for 1 set each to momentary muscular failure (or very occasionally slightly beyond by the use of drop-sets or negatives) with the result that my body weight increased from 9.5 stone to around 12.5 stone. My strength increases far exceeded my expectations of my initially skinny frame (ectomorphic traits). Each of my workouts lasted around 50 mins. I ate a sensible, nutrient rich diet, emphasizing complex carbs and quality sources of protein.

I'm getting on a bit now (or I feel like it anyway at 41!) and although my body is still toned I have lost the majority of the mass and strength I once had. I do little exercise at the moment so I have to gradually work my way back into shape.

Do you think it's ok for me to return to my HIT program (once I am fitter) or am I too over the hill for it's rigours ? Would a higher volume/medium intensity workout serve me better ? Should I circuit-train to improve my cardio or take it even easier (ie light jogging, stretching to improve flexibility) before I start to use weights again ?

Basically how do I work myself back into it ?

Thanks to all above for their advice

I will return to my HIT program then once I have worked myself into better shape

Hoglander - thanks for the advice. Good to know there are some other oldies out there! On the subject of form I always performed each of my reps strictly (no jerking, body momentum, leaning, swinging etc) using 2-3 seconds on the concentric and 4-5 seconds on the eccentric until any further reps were impossible (momentary failure). I tried to put my mind into the muscle or muscle group being exercised, not just go through the motions as I saw many others around me doing.

At the time I even remember people arguing with me that 1 set to failure training doesn't work (despite the evidence of my physique staring them in the face!) but I ignored them. Rooting around just recently I came across this:

bodybuilding: how many sets? (new evidence)

and felt a warm glow of smug satisfaction

I will (when I get to it) keep a training diary and let ya all know how it goes.

Take care

Protheus.