Workout Routine after Long Break

[susnuts]

Bros,

Need your help with developing routine. Started a fam and have been out for a couple years. I didn't want to try to jump in where I left off and hurt something. Any suggestions?

Thanks in advance.


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[muskate]

Here is a good article for you to read on how to get back into the gym after a lay off: https://www.needtobuildmuscle.com/bodybuilding-blog/2015/02/24/getting-back-gym-lay/

The biggest thing to start off is to get back into a routine where you are going to the gym 5 days per day and eating a proper diet. The article I linked above has a full 7 day sample meal plan for you to follow.

For your first month or two in the gym, I would do a light whole body workout Monday Wednesday and Friday. I would do cardio on Tuesday and Thursdays. Take the weekends off. The first two months, don't go crazy. Just get a pump, relearn the movement patterns of the big compound lifts like squats and deadlifts and get your body back into the routine of regularly training with weights.

Once you are back into the routine and comfortable lifting weights, I would then follow a body part split like push/pull/legs/off repeat.

 

[Nelson Montana]

Bros,

Need your help with developing routine. Started a fam and have been out for a couple years. I didn't want to try to jump in where I left off and hurt something. Any suggestions?

Thanks in advance.

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I have to question when someone asks what they need to do (regarding ANYTHING) when the obvious thing is to just do SOMETHING. No one can tell you how hard to push. Only you can gauge that.

 

[stevesmi]

it will take you time to regain your conditioning.

you are going to be very sore at first and it will be frustrating cause you will be very weak. 2 years out is a long time but the bright side is it gave your body a chance to rest and rehab

 

[Jay Scott]

Few weeks of light training with increasing intensity, and then I would consider something like a strength program

 

[MasonicBodybuilder]

Start off with something like push/pull/legs. That way you can take days off when needed and make sure to have proper recovery. Just listen to your body. If you need to rest then do it. Do not push too hard too fast.