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Could use some advice on my "lifting routine"
Posted on 4/3/18 at 9:17 am
Posted on 4/3/18 at 9:17 am
So I hadn't lifted in quite some time until recently and decided to google a "beginners program"
I found this 4 week program on muscle and fitness
LINK
Week 1 is full body splits
So here is my problem. It's been so long since I've done any sort of upper body lifting that it takes me much longer to recover. I started last Wednesday and I'm just now comfortable enough to where I can lift again today after work.
In the meantime I've been continuing to do cardio and HIIT workouts to burn some calories and stay active
My current plan is to just stay on the program and stretch it out as long as needed for my recovery requirements (which should speed up as I get into it) and continue with cardio on days off.
Main goal is weight loss but eventually I will need to add some upper body muscle which seems to have atrophied over time. Due to the insane amount of stairs I'm used to climbing at work lower body still seems strong.
I found this 4 week program on muscle and fitness
LINK
Week 1 is full body splits
quote:
You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday—with Saturday and Sunday being rest days—a good approach.
So here is my problem. It's been so long since I've done any sort of upper body lifting that it takes me much longer to recover. I started last Wednesday and I'm just now comfortable enough to where I can lift again today after work.
In the meantime I've been continuing to do cardio and HIIT workouts to burn some calories and stay active
My current plan is to just stay on the program and stretch it out as long as needed for my recovery requirements (which should speed up as I get into it) and continue with cardio on days off.
Main goal is weight loss but eventually I will need to add some upper body muscle which seems to have atrophied over time. Due to the insane amount of stairs I'm used to climbing at work lower body still seems strong.
Posted on 4/3/18 at 9:29 am to Powerman
See the Greyskull LP thread.
Posted on 4/3/18 at 9:37 am to JamesLang
quote:
See the Greyskull LP thread.
Looks like I need to print it out and bind it
I'll look into it when I get home this evening
Posted on 4/3/18 at 9:46 am to Powerman
The basics are simple. You could also look into Stronglifts 5x5. It has a fool proof app. That will take care of your needs for the first few months. Start with the 45 lb bar. You tried to be a hero last week and it set you back a week.
Posted on 4/3/18 at 9:58 am to Powerman
Stronglifts and Greyskull are both legit linear programs. My personal favorite is Candito's linear program with a control emphasis.
On the soreness and initial recovery, the only cure I've ever found is to push through it with frequency. New stuff always creates soreness and fatigue, but the adjustment period om a good linear program is usually only a few weeks.
On the soreness and initial recovery, the only cure I've ever found is to push through it with frequency. New stuff always creates soreness and fatigue, but the adjustment period om a good linear program is usually only a few weeks.
Posted on 4/3/18 at 10:07 am to JamesLang
quote:
You tried to be a hero last week and it set you back a week.
Sadly I took it pretty light knowing that I would struggle to recover
I'll take a look at the app
Posted on 4/3/18 at 12:27 pm to Powerman
Did you try to go back when you were sore?
Often times I'll be sore to the point of thinking I can't lift, but once I get warmed up and stretched out it all feels right as rain.
Along those lines, make sure you're stretching well.
Often times I'll be sore to the point of thinking I can't lift, but once I get warmed up and stretched out it all feels right as rain.
Along those lines, make sure you're stretching well.
Posted on 4/3/18 at 12:30 pm to Fe_Mike
quote:
Did you try to go back when you were sore?
I did cardio only on those days
I'm going to resume lifting today and hopefully recovery time improves
Posted on 4/3/18 at 1:54 pm to Powerman
when first starting out, twice weekly will be plenty to produce the stimulus needed and allow time to recover.
on programming, switch to an LP program. Greyskull and candito are the best with greyskull allowing the most progress long term.
Stronglifts is prolly the best to start with because of the crazy arse good app. if you know nothing about lifting start there. then move to the greyskull lp after you have a little experience then prolly madcow or 531 or a kinobody program.
on programming, switch to an LP program. Greyskull and candito are the best with greyskull allowing the most progress long term.
Stronglifts is prolly the best to start with because of the crazy arse good app. if you know nothing about lifting start there. then move to the greyskull lp after you have a little experience then prolly madcow or 531 or a kinobody program.
Posted on 4/3/18 at 2:07 pm to lsu777
Definitely on the linear. As long as it's a legit linear program, it should be great for OP's level of experience.
My Candito control preference is only bc I think the paused lifts are great to hammer home form cues as a beginner learns. Greyskull is a legit program too, and really for a guy getting into it, picking a program and sticking to it is all that's important. Find a good one and don't program hop.
My Candito control preference is only bc I think the paused lifts are great to hammer home form cues as a beginner learns. Greyskull is a legit program too, and really for a guy getting into it, picking a program and sticking to it is all that's important. Find a good one and don't program hop.
Posted on 4/3/18 at 3:20 pm to Rep520
Thanks for all of the suggestions guys. Since you don't recommend program hopping I'm going to at least cycle through this 4 week plan before I transition to something else then I'll probably adopt one of the long term programs mentioned
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