Getting my foot back in the door. Please check out

[Seth]

Hey everyone. I used to exercise regularly 3 times a week, but havent in about nine months. So Ive decided its time to start all over again and I would like a few pointers, if noone minds.

My stats: Age - 17
Height - 5'7"
Weight - 128lbs
Body Fat - 14.2%

I got all this info at an evaluation at my gym this morning. It was my first time back in months.

So anyways, to sum all this up, I used to do something that I believe was called the Big 5. It consisted of Squats, DLs, Benchpress, Dips, and Chinups. I was wondering if this would be a good way of getting my foot back in the door? Should I just do 5 sets of 5 reps? And with my stats, around what amount of weight should I begin with to prevent injury and still gain strength?

I hope this was not confusing for anyone, and if anyone has any advice I would apreciate them. Thanks for reading

-Seth

[Alcoholiday]

throw in some rows, and shoulder stuff

if you're going to involve around compound movements, i would try something tony has suggested in the past threads, or something along bill starr's 5x5, but use varying rep ranges per week.

[gobbla]

check out this thread for a look at routines link

*personally* out of the freebie stuff I'd go with HGM (the link might be bad but someone could hook you up).

The main concern that I'd have would be to get broke in and get into a groove, get a reasonable level of conditioning before really starting to bust nuts and lift heavy stuff in new ways w\ a body that's not ready for it.

If you're willing to spend under twenty bucks, check out "New Rules of Lifting" which will help on many levels. Another option is "Book of Muscle". Both will teach you a lot. They'll give you a bunch of bang for your buck. And they're good programs.

[Seth]

Well thankyou both for your input.

I guess Ill throw in rows, start with lower weight, change repitition, and buy Book of Muscle. Then doing what was mentioned in my first post and doing this along with it should have me in good shape for a little while im guessing.

[ryan122185]

I just designed a three day a week program for my girlfriend


Warm-up- 2 Arm KB Swing- 3-4x10-15 – 16kg, 20kg, 24kg, 28kg
KB Cleans or Snatches 3x8-15

Squat Variation (Back, Front, Overhead, Jumper, Lunge) 5x3-6

Deadlift Variation (Single Leg, Rack, Full, RDL, Good Morning) 5x3-6

Press Variation (Overhead, Push, Bench, Dumbbell, Ball) 5x3-6

Pull Variation (Pull-up, Chin-up, Row, Reverse Pushup) 5x3-6


Core

Weighted Sit-ups 3x5-10 or Cable Crunches

Leg Raises 2x10-15

Full Contact Twist or Wood Chopper or Russian Twist

[ryan122185]

Just rotate excercises in a reasonable manner. Example you did heavy back squats last workout, then do lunges the next. Or you did heavy DL. Then do Single Leg RDLs. With the presses and the pulls just rotate between horizontal and vertical each workout.

If you haven't worked out for a while just you should see some quick improvements. But after that has stabilized how you vary your reps and volume will become more important. There are plenty of articles on that so I will not discuss it.