back from a long layoff

[ThickasabricK]

hey guys,

havent been here from a long time, was watching some animal pak videos today and it fired up my motivation to hit the iron again!

ive been off from bodybuilding from a long time now almost 5 years ive been doing boxing and i want to get back again.

what do you recommend after a layoff like this etc.. any advice? training routines etc...

cheerz guys

[Bean]

Welcome back.... first thing is just get back into a routine. Just like your boxing schedule...set time up for you to get in the gym and start at a point that is not too overwhelming. Its not the weight you are pushing...its the form and the power will come back eventually. If the drive is there, you will get back into it in no time. As far as a routine- I would think something simple like a 4 day routine. Day one push/ day two pull/ break/ day three legs/ day four light total upper body/ 2 day break. To me something like thjs is easy and not overwhelming to the body or the mind. Looking forward to seeing the rest of the guys thoughts....there are some great minds in this forum and great lifting routines.

[Cellardweller]

I would assume from the boxing you’re in pretty good shape already. But like Bean said, take it slow, focus on form and don’t push the weight up too fast too soon. Don’t get injured before you get started. Keep it basic at first. Don’t be hitting 4 different chest moves. Save that for after you are used to it again.

[Preston]

I would assume from the boxing you’re in pretty good shape already. But like Bean said, take it slow, focus on form and don’t push the weight up too fast too soon. Don’t get injured before you get started. Keep it basic at first. Don’t be hitting 4 different chest moves. Save that for after you are used to it again.

What these two dudes above me said is key! I’d hop into big 3 lifts (skwaat/deads/bench) these lifts alone are enough to “wake up” your CNS and cause your body to be like, “wtf is going on here, we haven’t seen this in a long ass time.” This way you can rebuild that foundation, and with these movements being full body (I’ll fight this until I die) you’re not just working your “back” when deadlifting. I’d like to think we’d all agree on this but some fuckstick is going to come in here and debate it.

/rantover

I’d start three days a week splitting dead’s / bench / skwaats on a M/W/F schedule or something similar. This will give your CNS time to recover from these movements. I’ve seen tremendous growth and bounce back from guys getting back in the gym by simply performing the big 3 movements.

Sounds too simple, but when you really dig into HOW to perform these movements you’ll see how taxing they are on your CNS. This will also let you gauge how your body responds to such a strenuous movement. Nutrition is key, recovery is everything.

[Bean]

What these two dudes above me said is key! I’d hop into big 3 lifts (skwaat/deads/bench) these lifts alone are enough to “wake up” your CNS and cause your body to be like, “wtf is going on here, we haven’t seen this in a long ass time.” This way you can rebuild that foundation, and with these movements being full body (I’ll fight this until I die) you’re not just working your “back” when deadlifting. I’d like to think we’d all agree on this but some fuckstick is going to come in here and debate it.

/rantover

I’d start three days a week splitting dead’s / bench / skwaats on a M/W/F schedule or something similar. This will give your CNS time to recover from these movements. I’ve seen tremendous growth and bounce back from guys getting back in the gym by simply performing the big 3 movements.

Sounds too simple, but when you really dig into HOW to perform these movements you’ll see how taxing they are on your CNS. This will also let you gauge how your body responds to such a strenuous movement. Nutrition is key, recovery is everything.

Simple and to the point ...love it

[Preston]

Simple and to the point ...love it

Not as much as the love I have for you, Bean. #apinchofhomo#jk#maybe#noreallyJK

[Bean]

Not as much as the love I have for you, Bean. #apinchofhomo#jk#maybe#noreallyJK

ha ha ... its all love

[BigChrisF]

Pretty much the same advice here. Roll into it slowly to get acclimated to the work and focus on the big 3 lifts. Start adding in accessory movements as you work into it some more.