back to square one

[snagglepuss]

I just started going back to the gym after 4 months off due to stress and illness. I used to be pretty strong, but I lost 25 lbs and now I'm not sure how long I should wait before lifting heavy. I'm also not sure what type of workout I should use in the interim.

I was planning do two weeks training 3xs/week using an upper body/lower body split. After that, I thought I would ease back into training 4-5 days/week using a bodypart split.

Does that sound OK? how long will it take me to get back to where I was 4 months ago? Any help would be great. thanks!

 

[bignate73]

yeah give it a couple weeks to let your joints and tendons get used to the stress again. also to get over some initial soreness and build up your conditioning/endurance.....then....go for it!

 

[musketeer]

Perhaps 4 weeks is a better break-in period for the whole-body split.

After that you could try 4 weeks of half body split:

DAY 1: Chest, Back, Shoulders

DAY 2: OFF

DAY 3: Legs & Arms

DAY 4: Repeat from day 1

This 8 week graduation will guarentee that you are not over-stretching yourself. This will mean better gains in the long run.

 

[rbtrout]

Musketeer is right on. I wouldn't over do it at all, but take it easy. It's hard to say how quickly you'll get back, it all depends upon how your body reacts to everything. Make sure your diet is clean.

 

[eat big]

In my opinion your not back to square one. It is much much easier to make gains that you have made before. I was up to 175, lost my license for 6 months, went down to 155. Now just over a year later im at 200!

 

[snagglepuss]

thanks guys!