re: OT workout kings: Routine advice

If you've been out of practice for a while, it is probably best to do something very simple at first and don't overtrain... if you push yourself to the point of excessive soreness before you've established working out as a habit, then the soreness is likely to make you skip or start half-assing your reps the next time you workout. Build slow and steady and slowly put more pressure on yourself to ramp things up.

A few compound exercises like this guy posted:

quote:

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Jumping jacks
Pull ups
Push ups
Squats (variations)

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actually isn't bad for the first 2-4 weeks. Do something like that-- plus maybe shoulder/military press-- until you establish the workout habit and get a little bit of functional strength back in the weight room. I'd probably warm up on a bike for 5 mins instead of jumping jacks and would throw in a couple of ab / core exercises before the main lifts.

After a month or so, start incorporating a couple other lifts, like some form of curls, upright rows and deadlift. Or take on Wendler's program, which is actually conceptually similar to just doing a few compound exercises-- like those already mentioned-- but with an emphasis on lifting heavy for low reps and building strength.

Or, if your aims are more aesthetically driven, start shaping your workouts to be more fast-paced circuit type work with lighter weight-- or mix between light and heavy-- but with as little rest as possible. Or, do P90X or similar.