Please Scroll Down to See Forums Below Hi I'm starting back to training this week. I haven't been training properly for about 6 years just general fittness a bit of lifting running and swimming. Im 29, six foot tall,weigh about 13 stone, have a few sore joints nothing bad and would like you opinions on how to start back. Looking to gain about 1 stone by this time next year/ year and a half. Thanks HOJO.
Starting back after a long brake?
- Thread starter Hojo
- Start date
Tom Treutlein
New member
First of all, stretch daily. Keep your body limber and flexible, and will probably rid you of the joint soreness.
If you goal is size, then start of with a basic routine focusing on all compound movements. I myself like the BFS (Bigger Faster Stronger) routine. It works on a Monday/Wednesday/Friday split, and allows you plenty of time to recover. The workouts are relatively short, but intense. It's a fun program, too. I'll bump the thread for you.
If you goal is size, then start of with a basic routine focusing on all compound movements. I myself like the BFS (Bigger Faster Stronger) routine. It works on a Monday/Wednesday/Friday split, and allows you plenty of time to recover. The workouts are relatively short, but intense. It's a fun program, too. I'll bump the thread for you.
Tom Treutlein
New member
So you're going to follow BFS?
Went out and got myself a book yesterday "Serious Strength Training" its based around the periodization system. From what I have read (half the book) its all about planing the whole years training into stages and the % off your max 1 rep lift and what your aiming for in each stage. I will wait till I have finished the book before I deside if I'll go with it, its a good read none the less.
Right now I'm going with a 3 day spilt and will be training light for a few weeks.
Chest shoulders and triceps
legs and gut
back and biceps
Was doing legs today and was having trouble with squats the way I was doing them didn't feel right. Seemed to be leaning forward to much but when I leaned back a bit I keep thinking I'm going to fall over and the small off my back didn't like the squats to much. Any tips on squats?
Right now I'm going with a 3 day spilt and will be training light for a few weeks.
Chest shoulders and triceps
legs and gut
back and biceps
Was doing legs today and was having trouble with squats the way I was doing them didn't feel right. Seemed to be leaning forward to much but when I leaned back a bit I keep thinking I'm going to fall over and the small off my back didn't like the squats to much. Any tips on squats?
Tom Treutlein
New member
Start light and get your form down. You usually "sit back" into squats, but it will take some time to get a feel for this. Do not let your knees extend in front of your toes. Keep your chest and ass out, lower back in, and tighten the abs. This will allow your core to be ensured stability and assure your lower back meets no harm. Do not let your back round, as this will basically fuck you up. Just don't do it.
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