Back Into It After 4 Month Hiatus. Need Help

Bigger Stronger Leaner
1

Morning Everyone,

Took some time off to work on other aspects of my life (relationship, career, mental health, etc) and am getting back into the gym. Had my first 2 workouts this weekend and loved them. Really missed it. This coming fall/winter id like to take my physique to a new level. Im 6 foot 250lbs. I wouldnt call myself fat, skinny, or jacked…just a husky big guy with some muscle.

Ideally im looking to put on size/strength and then of course when spring comes again id cut down for the summer but lets not worry about that.

Nutrition wise, i dont really count my macros (if you think i really should, then i will) but i eliminated all bad foods in my house and have nothing but whole foods (meat, veg, fruit, nuts, rice, potatoes, pasta) and will generally eat meals combining all. The way i look at it is if its not grown from a tree or the ground, i wont eat it.

Training has always been my kryptonite. i always find myself just going into the gym and “winging” it. Lifting this, lifting that, this many reps, sets etc etc. I want to get into a program and stick to it.

Iv looked at the waterbury method, total body training, AHBB, 5/31 (BBB and bodybuilder), GVT and the list goes on…and oh boy does my head hurt.

Just looking to see what people recommend. I really enjoy the big lifts (sqaut, deadlift, etc) and volume work. The idea of the waterbury method is what i keep going back to just wish it incorporated more squatting and deadlifts.

Again, i just wanna look built/look big. When i put on a tshirt have the traps/shoulder and chest outline, etc.

Please! any recommendations on what program would get me there is greatly appreciated. I know its 99.4% diet but the workout makes a difference too.

Thanks guys and girls!

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5/3/1 with Boring But Big assistance. Can’t steer you wrong.

2 Likes
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agree with flappinit. That’s what I would do.

If you don’t pick that workout, just pick something you’re wililng to stick to. Something you won’t modify. For instance, don’t pick the Waterbury method and then add in more squats/deadlifts. Whatever you do, do it AS WRITTEN. And give it at least a full 2 months before you even consider switching things up.

1 Like
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the 5/3/1 caught my eye as well but i do have a question for that one.

Using monday as an example; Where it says 5/3/1 sets, would that mean week 1 id do;

Exercise Sets Reps
A Military press 3 5
B Bench press 5 10
C Chins 5 10

    • Curls 	                              3 	                                10

    • Triceps pushdowns 	              3 	                                10

    • Face pulls 	                      3 	                                10

and then week 2 for monday would be;

Exercise Sets Reps
A Military press 3 3
B Bench press 5 10
C Chins 5 10

    • Curls 	                              3 	                                10

    • Triceps pushdowns 	              3 	                                10

    • Face pulls 	                      3 	                                10

and then week 3 for monday would be;

Exercise Sets Reps
A Military press 3 5/3/1
B Bench press 5 10
C Chins 5 10

    • Curls 	                              3 	                                10

    • Triceps pushdowns 	              3 	                                10

    • Face pulls 	                      3 	                                10

or is it just 5/3/1 sets for all the weeks…? slightly confused on that.

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First week 3x5, second week 3x3, third week 3x5, 3, 1. The last set of the three main sets is always an AMRAP set (with the exception of deload weeks), but leave one rep in the tank - if you feel like the next rep is going to be a super grinder or push you to failure, don’t do it.

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On my off days which in this program would be wednesday/ saturday/sunday, can i work on condition/cardio? i know he talks about conditioning 4 days a week but i do have kids and a new puppy so spending all that time in the gym may not work for me.

Is there any issues with me doing conditioning on those off days? I dont have a prowler like he recommends so not sure what my alternatives for that are? HIIT cardio? farmer walks?

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Don’t try to make a schedule that you can’t adhere to. Do the conditioning when you can, but do not neglect it. If you invest in a prowler or a sled, you won’t have to go to the gym for conditioning, that’s the best option you have. Otherwise, sprints, specifically uphill sprints are amazing for conditioning too.

And is your puppy named Baxter?

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ha, unfortunately no. Puppy is way to big to be called baxter.

Thanks for your input! ill put everything here into consideration. Turn outs i gotta fix some health issues first and a strength program like this may not work after all…