Routine Help

[sdmedic]

I have not lifted for over a year. I would like to start up again with the goal of putting on some mass. I was doing a 4 day split: chest/biceps  legs   off   back   shoulders/triceps.  My question to everyone is, is it ok to start with a 4 day split again or something else.  Paul

[HARDCORE]

Usually I would have my clients spend the first 2 weeks doing compound basic movements and doing a basic split upper and lower body workouts. Keep in mind that the first couple weeks is all Neural adaption. This means that your brain is relearning how to do your movements and fire up the right motor units and the right muscles for the movement. All "gains" in the first couple weeks can almost completely be attributed to Neural Adaption, not muscular.

Thus I would do something along the following:

(Three sets of 12-15 reps)
Day One:
Chest Press (Barbell or Machine)
Seated Row (cable)
Overhead Press (machine or Smith Machine)
BB Curls
Cable Pushdowns

Day Two:
Leg Press
Hack Squat or Smith Squat
Walking Lunges
Seated Calf
Standing Calf


and then after a couple of weeks then move back into your split.

Hope that helps!

~HC

[Bad Bob]

It's gonna hurt, so be sure to ease into it some.
Going balls out the first week can lead to, what I call
Post-Traumatic- Workout-Disorder.
The next three days muscle soreness is so traumatic that
it throws life off, 'cuz ya can't straighten your arms, your legs
scream when you squat to sit on the toilet or attempt a
small flight of stairs and your chest screams at you just because
you want to open the 'fridge.
Post-Traumatic- Workout-Disorder does driven some people away.........
but not us!!

[HARDCORE]

LOL, like the PTWD. Good terminology. I think I'll have to start using that in the gym!