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Having trouble coming back

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Rykardmaximus
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2006/07/09 16:04:08 (permalink)

Having trouble coming back

Hi,

I have been training on and off for a number of years, never consistently due to work commitments etc. I was ill over christmas and new year and have since not felt right enough to get back in the gym.

I am trying to design a program that will give me good overall strength/fitness (GPP?) without big size gains if that's possible. I am 5' 8" and weight around 115kg.

Due to work I will find it difficult to work splits, so i am thinking a full body routine as this would mean if I miss a day I don't loose too much? I have read all the sticky's but am still confused....

I am thinking soimething like...

Sliding Hack Squat 2 x 10-15(20?) - gym only has a Smith - orwouyld this be better?

PullDowns 2 x 10-15
Leg Extensions 2 x 10-15(20?)
Leg curls 2 x 10-15(20?)
Chest Press 2 x 10-15
Adductor 2 x 10-15
Abductor 2 x 10-15
Shoulder Press 2 x 10-15
Seated Row 2 x 10-15

20mins HIIT cardio

I would be aiming to perform this every couple of days. with maybe a little cycling thrown in on the off days.

as I haven't trained for a while, how long roughly does it take the ligaments/tendons to become conditioned again? I know the muscles pick it back up again fairly quickly, but am worried I will go too hard too quickly..as I have in the past...

Hope that's not too much

thanks in advance for the help

Rich
#1

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    pipegg
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    RE: Having trouble coming back 2006/07/26 19:18:29 (permalink)
    Hi,

    I would say it looks a bit much especially with cardio on the same day.

    I haven't read all of the beginner routines but would have expected to see a full body one posted? It sounds to me that as you aren't looking for size, you may be suited to some form of circuit training to get back into the swing of things, then try some of the Strength & Power guys if you are looking to build strength and not size?

    IMO, I would estimate a 6-8 weeks for your body to build back strength in tendons/ligaments (only a guess).

    I have not really done circuit training in any detail, so I'm sure there are better options. As a stab in the dark I would suggest the following, hopefully someone will have a better idea?

    Start with a 5-10 min light warm up on a rowing machine/cross trainer/jogging (an all body piece of cardio), then try two circuits of the excercises below (based on your original post) and finish with another 5-10 minute cool down on a bike:

    Shoulder Press (10-15) (standing Barbell)
    PullDowns (10-15) (Chins would be preferable if possible)

    Barbell Row (10-15)
    Chest Press (10-15 )

    Crunches (20)
    Hyperextentions (20)

    Sliding Hack Squat 2 x 15-20
    Leg Extensions 2 x 10-15 (Not sure if these would be required?)
    Leg curls 2 x 10-15 (Not sure if these would be required?)

    Hope this helps?

    Phill
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