24 years
I usually go to gym but I stopped since feb 2014..I used to do weight lifting. today is my first day gym , how should I start? Directly weight lifting or I start by cardio work outs?
Aug 4, 2014
What you need is a good comeback workout plan, but you should realize you are not in the shape as you were when you were exercising regularly. However, this does not imply that you can only do as little working out as possible. Your muscles, after 6 months of resting, have healed completely healed and are ready for weightlifting. They also have a sort of “workout memory”, whereby they are able to reactivate and recruit the muscle fibers quickly as they are used to doing that
Muscle building is divided into five stages: Sedentary; Light; Moderate; High; Genetic Limit (which is the maximum you can lift as dictated by your genes).
After having reached one of the above levels then stopping for a while, once you decide to resume workout, you will build up muscle mass that you have previously gained in the past at a much faster rate.
Here is a routine, made up of 3 stages, each 4 weeks long, that you can follow:
• The first stage focuses getting your body back into shape. It comprises easier exercises repeated many times so as to increase muscle size by taking advantage of muscle memory.
• The second stage escalates to slightly harder exercises at moderate repetitions. Compound exercises such as pull-ups and dips, in order to enhance muscle strength in prepapration for more advanced exercises.
• The third &final stage consists of the more advanced exercises (strength training exercise), like weighted pull-ups and dips, not repeated a lot in order to be able to lift high weight, which is optimal for strength gains.
Important tips:
1. While on this routine, one should use the maximum weight possible (WITHOUT injuring yourself!) for the indicated rep ranges.
2. Rest between sets for 90 seconds, and 3 minutes between exercises (a total of one hour per day)
3. Each exercise should be done with proper form coming before added weight.
Here is a 12-week routine, 3 days a week:
Weeks 1-4 (12-15 reps):
-Day 1 (Back and shoulders): Back cable pull-downs &cable rows; Shoulders Front Dumbbell Raises Side Lateral Raises Bent Over Rear Delt Row.
-Day 2 (triceps &Legs): Triceps Close-Grip Bench &Tricep Extensions; Legs Barbell Squats, Dumbbell Calf Raises, Lying Leg Curls
-Day 3 (biceps, traps and chest): Biceps EZ-Bar, Preacher Curls, Hammer Curls ; Traps barbell shrugs, chest Incline Bench Press &Dumbbell Flies
Weeks 5-8 (8-10 reps):
-Day 1: Back pull-ups &barbell rows; shoulders Seated Dumbbell Press, Side Lateral Raises, Cable Seated Rear Lateral Raises
-Day 2: Triceps Bench Dips, Triceps Push-downs; Legs Barbell Lunges, Barbell Calf Raises, Standing Leg Curl;
-Day 3: Biceps Chin-ups &Concentration Curls; Traps Close grip barbell shrugs; Chest Dips &Dumbbell Flies
Weeks 9-12 (4-6 reps, 3 sets for every exercise):
Day 1: Back Weighted Pull-ups &Bent Over Dumbbell Rows ; Shoulders Barbell Military Press, Side Lateral Raises, Bent Over Rear Delt Row
Day 2: Triceps Triceps Dips, Lying Triceps Extensions ; Legs Barbell Squats, Dumbbell Calf Raises, Stiff Legged Deadlifts
Day 3: Biceps Barbell Curls, Hammer Curls ; Traps dumbbell shrugs; Chest weighted dips and dumbbell flies
Remember to eat right you need a healthy balance of carbohydrates, protein, and fats. A good percentage would be sticking to 40% carbs, 40% protein, and 20% fats.
Muscle building is divided into five stages: Sedentary; Light; Moderate; High; Genetic Limit (which is the maximum you can lift as dictated by your genes).
After having reached one of the above levels then stopping for a while, once you decide to resume workout, you will build up muscle mass that you have previously gained in the past at a much faster rate.
Here is a routine, made up of 3 stages, each 4 weeks long, that you can follow:
• The first stage focuses getting your body back into shape. It comprises easier exercises repeated many times so as to increase muscle size by taking advantage of muscle memory.
• The second stage escalates to slightly harder exercises at moderate repetitions. Compound exercises such as pull-ups and dips, in order to enhance muscle strength in prepapration for more advanced exercises.
• The third &final stage consists of the more advanced exercises (strength training exercise), like weighted pull-ups and dips, not repeated a lot in order to be able to lift high weight, which is optimal for strength gains.
Important tips:
1. While on this routine, one should use the maximum weight possible (WITHOUT injuring yourself!) for the indicated rep ranges.
2. Rest between sets for 90 seconds, and 3 minutes between exercises (a total of one hour per day)
3. Each exercise should be done with proper form coming before added weight.
Here is a 12-week routine, 3 days a week:
Weeks 1-4 (12-15 reps):
-Day 1 (Back and shoulders): Back cable pull-downs &cable rows; Shoulders Front Dumbbell Raises Side Lateral Raises Bent Over Rear Delt Row.
-Day 2 (triceps &Legs): Triceps Close-Grip Bench &Tricep Extensions; Legs Barbell Squats, Dumbbell Calf Raises, Lying Leg Curls
-Day 3 (biceps, traps and chest): Biceps EZ-Bar, Preacher Curls, Hammer Curls ; Traps barbell shrugs, chest Incline Bench Press &Dumbbell Flies
Weeks 5-8 (8-10 reps):
-Day 1: Back pull-ups &barbell rows; shoulders Seated Dumbbell Press, Side Lateral Raises, Cable Seated Rear Lateral Raises
-Day 2: Triceps Bench Dips, Triceps Push-downs; Legs Barbell Lunges, Barbell Calf Raises, Standing Leg Curl;
-Day 3: Biceps Chin-ups &Concentration Curls; Traps Close grip barbell shrugs; Chest Dips &Dumbbell Flies
Weeks 9-12 (4-6 reps, 3 sets for every exercise):
Day 1: Back Weighted Pull-ups &Bent Over Dumbbell Rows ; Shoulders Barbell Military Press, Side Lateral Raises, Bent Over Rear Delt Row
Day 2: Triceps Triceps Dips, Lying Triceps Extensions ; Legs Barbell Squats, Dumbbell Calf Raises, Stiff Legged Deadlifts
Day 3: Biceps Barbell Curls, Hammer Curls ; Traps dumbbell shrugs; Chest weighted dips and dumbbell flies
Remember to eat right you need a healthy balance of carbohydrates, protein, and fats. A good percentage would be sticking to 40% carbs, 40% protein, and 20% fats.
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