Time to get back to it

[charger69]

while the lounge is getting all the action .. lets get the training and diet section back going.

ok so heres a simple program idea to get back into things.

workout split --

phase 1 - all heavy compound movements heavy weight lower reps 6-8
push day - chest, shoulders, triceps
pull day - back, traps, rear delt, biceps
leg day

rest

phase 2 - all isolation higher rep movements 15-20 reps
push day - chest, shoulders, triceps
pull day - back, traps, rear delt, biceps
leg day

rest

accessory day -- work on those weak body parts. rear delts, calves, extra arm work etc..

repeat


phase 1
set your exercises up like this .. non working sets with RIRs , one working set at failure, and one back off set at failure..
so for example. lets say you bench 315 for 6 sets and thats your failure zone. well start the session out with 135 for 6 reps (no don't do 30 reps just cause you can) , then do 175 for 6 reps, then do 225 for 6 reps,, etc. then your 315 for 6 reps is your working set. then strip the weight back down to say 275 and do an AMRAP to failure as your back off set. then your done with that exercise.

phase 2
this is where your working sets are rest pause and drop sets at much higher reps..
so for example your doing pec deck flies for chest . do 12 reps or so to failure, then rest 5 seconds then do more reps, then rest 5 seconds and do more reps..
or your doing cable tricep push downs. do 12 reps or so to failure and then drop the weight and do more reps to failure. drop the weight again and do more reps.
^ note-- thats only for your working sets , not every set.



anyhow. a basic push pull legs set up like this will get you back in shape fairly quick . as compared to a one body part bro split weekly set up , imo

Interesting... I am assuming that this is a come back after 3 months of none or limited working out:

I do t think my ligaments, joints or tendons would be able to start out heavy at 6-8 reps of working sets.
I am an old man, but I actually start the reverse with a pseudo phase 2 to get back into it. Once I feel that the joints and tendons are ready, then I go into phase 1. I fear that I would injure myself ( and get mentally frustrated) without that 2-3 week high reps low weight.


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[GearHeaded]

Interesting... I am assuming that this is a come back after 3 months of none or limited working out:

I do t think my ligaments, joints or tendons would be able to start out heavy at 6-8 reps of working sets.
I am an old man, but I actually start the reverse with a pseudo phase 2 to get back into it. Once I feel that the joints and tendons are ready, then I go into phase 1. I fear that I would injure myself ( and get mentally frustrated) without that 2-3 week high reps low weight.

keep in mind on the heavy set , there is only ONE heavy working set. not multiples ... so its just to get your body back and acclimated to feeling that heavy weight under the bar.

its just a theory , but feeling that heavy weight on occasion can actually "wake up" the nervous system and strengthen the tendons etc..
again, just a theory . I have no evidence of that.

most tendon and joint pain actually comes from 'repetitive use syndrome' .. doing the same motion over and over again.
so doing ONE heavy working set shouldn't be too hard on the tendons and it will "wake up'' your nervous system. imo

[GearHeaded]

Interesting... I am assuming that this is a come back after 3 months of none or limited working out:

I do t think my ligaments, joints or tendons would be able to start out heavy at 6-8 reps of working sets.
I am an old man, but I actually start the reverse with a pseudo phase 2 to get back into it. Once I feel that the joints and tendons are ready, then I go into phase 1. I fear that I would injure myself ( and get mentally frustrated) without that 2-3 week high reps low weight.

keep in mind on the heavy set , there is only ONE heavy working set. not multiples ... so its just to get your body back and acclimated to feeling that heavy weight under the bar.

its just a theory , but feeling that heavy weight on occasion can actually "wake up" the nervous system and strengthen the tendons etc..
again, just a theory . I have no evidence of that.

most tendon and joint pain actually comes from 'repetitive use syndrome' .. doing the same motion over and over again.
so doing ONE heavy working set shouldn't be too hard on the tendons and it will "wake up'' your nervous system. imo

[charger69]

keep in mind on the heavy set , there is only ONE heavy working set. not multiples ... so its just to get your body back and acclimated to feeling that heavy weight under the bar.

its just a theory , but feeling that heavy weight on occasion can actually "wake up" the nervous system and strengthen the tendons etc..
again, just a theory . I have no evidence of that.

most tendon and joint pain actually comes from 'repetitive use syndrome' .. doing the same motion over and over again.
so doing ONE heavy working set shouldn't be too hard on the tendons and it will "wake up'' your nervous system. imo

Interesting- I guess I will try it. You don’t know unless you try. I think I probably conditioned my brain to think that high reps was the way to go.

Just one last question- Does it work with pussy weight? That’s all I can use right now. LOL

Geez- a little shell shocked of people asking for proof. LMAO


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