returning to gym

[freydo]

Hey Im looking for any help and suggestions on routines and cardio. I'm going back to the gym after a 2 year lay off. 2 years ago I could run forever and weighed in at a ripped 185 with above average strength. Im going back to the gym now at a flabby 205 and shit cardio. I'm just looking for any tips that will maximize my return, (frequency, intensity, etc). I'm about a week in using a push/pull/legs/off-day split working 2-3 bodyparts and about 20 minutes of moderate cardio. I'm getting my diet in order. If this is decent please let me know. If its not, please suggest otherwise. Any tips and criticism will be appreciated. Thanks, Freydo

 

[Mista]

Consistency. Good Diet.

When do you do your cardio?

 

[Double D]

Let me get this straight. You are doing
Monday-Push
Tuesday-Off
Weds-Pull
Thursday-Off
Friday-Legs
Saturday and Sunday-Off

I am thinkin thats what you are going to do. If its not I really think you should. Um as far as cardio I would do that on days off. Heres my major tip, dont go into it to hard because your body isnt used to it anymore. You could either suffer an injury or get burnt out really quickly. Ease yourself into it. Best of luck on your return budy.

 

[freydo]

Starting out with about 5-10 minutes on the bike before my workout and 20 min after.

 

[freydo]

Actually, no. I've done 1 week so far like this.

Mon: Push
Tue: Pull
Wed: Legs
Thur: off
Fri: Push...etc.

I'll change it thanks or the tip.

 

[squanto]

Double D gave a good plan. I'd add some cardio in there for tuesday and saturday, just like 20-30 minutes. That still gives you two rest days on thursday and sunday.

I think a little cardio after weightlifting session is fine, but no more than 20 minutes, IMO.

It's easy to injure yourself or get burnt out quick if you lift too often, which is why i agree with DD to ease up on the volume. I also think it's good to have a day or 2 in the week to do no exercise.

 

[Double D]

Hey freydo seems to me you've been here a while since your join date was in 04, but I am not sure if you read the stickies in the training section, check those out they will help alot to.

 

[freydo]

yeah i joined a while ago while i was still working out. I'll read the stickies. Thanks for the help.