Please Scroll Down to See Forums Below So here is my situation. I've been out of the gym for about 6 months, and shrunk considerably. My clothes fit different, and i generally look way smaller. I went from weighing 175 - 180 to under 170. I was flat benching 225(sets of ~8) - 240(sets of ~3) on the bar and like 100-105lb dumbells. Now I'm down to like 165 on the bench. My abs are significantly less defined (from being near perfect), and my shoulders and arms look embarrassing. I've just started going back about 5 days a week, and it sucks starting from so far under what I used to do. My question is this: what is the best way to get back into shape? Should I be doing completely different exercises? Routines other than what I've done before or?
best way to get back to previos peak?
- Thread starter s1lk
- Start date
iron asylum
New member
How did you train to get there in the first place? I would say train that way again and move your way up. Did you stop the 6 months because of an injury? If so maybe you need to modify your work out.
i stopped because of finals, and then just couldnt get the willpower to force myself back. I was doing 1 muscle group a day (chest/back/shoulders/arms; abbs every day), usually 2 days on 1 day off. I'd do around 4 or 5 different exercises for 3 or 4 sets of 8-12 reps. This took about an hour to an hour and a half. naturally I jumped back into the same routine for the past two weeks, but I'm curious if there isnt something better/more productive I should be doing.
iron asylum
New member
I don't see legs in there bro = )
Maybe start up again with just basic movements and maybe 2 different exercises for each bodypart with more sets. You don't need to be doing a bunch of different exercises per bodypart. Just start back with a compound exercise and one other per bodypart that you like. Like say for chest do Barbell benchpress and incline dumbell flys. For shoulders do a seated military press and some side laterals. Too many exercises is a waste of time until you get more advanced again.
Monday Chest
Bench Press/ Incline dumbell Flys
Tuesday Back
Bent over rows/Pull downs
Wednesday Legs
Warm up Hamstring curls/warm up leg extentions/Squats
Thursday Shoulders
Militart press/ Dumbell side laterals
Friday Arms
Barbell curl/Incline dumbell curls
Skullcrushers/ Pushdowns
Pyramid up until you find your working weight sets then do 3 working sets then strip the weight down about 25% and do a rep set as your last set on each.
I dont know what your situation is for supplements but get some pro-hormones or anything thqat will bump start your strength becaue to me that is the secret to motivation when your strength starts increasing noticably.
P.S. Don't skip legs because that increases overall body mass. I hate doing legs but I have to hit them double hard now to catch up with the rest of my body because I didnt train them enough when I was young.
Maybe start up again with just basic movements and maybe 2 different exercises for each bodypart with more sets. You don't need to be doing a bunch of different exercises per bodypart. Just start back with a compound exercise and one other per bodypart that you like. Like say for chest do Barbell benchpress and incline dumbell flys. For shoulders do a seated military press and some side laterals. Too many exercises is a waste of time until you get more advanced again.
Monday Chest
Bench Press/ Incline dumbell Flys
Tuesday Back
Bent over rows/Pull downs
Wednesday Legs
Warm up Hamstring curls/warm up leg extentions/Squats
Thursday Shoulders
Militart press/ Dumbell side laterals
Friday Arms
Barbell curl/Incline dumbell curls
Skullcrushers/ Pushdowns
Pyramid up until you find your working weight sets then do 3 working sets then strip the weight down about 25% and do a rep set as your last set on each.
I dont know what your situation is for supplements but get some pro-hormones or anything thqat will bump start your strength becaue to me that is the secret to motivation when your strength starts increasing noticably.
P.S. Don't skip legs because that increases overall body mass. I hate doing legs but I have to hit them double hard now to catch up with the rest of my body because I didnt train them enough when I was young.
