Had the Body & Lost It Over 9 Years

I understand it can feel paralysing when you’re starting out. Here is my rough guide:

  • Perform each movement pattern 1-3 times a week
  • Train 2-4 times per week
  • Machines are okay, particularly if you’re very uncoordinated and/or new to training
  • Include low-intensity conditioning (walk, rowing machine, assault bike) 2-4 times a week
  • Train predominantly in the 6-15 range, with a few sets below 6 and a few above fifteen
  • Aim for 1-3 quality, hard, sets per exercise, per session.

The movement patterns are:

  • Knee-dominant: squats, lunges, leg press, hack squat
  • Hip-Dominant: deadlifts, block pulls, rack pulls, RDLs, stiff-legged deadlifts, good mornings
  • Vertical push: incline press, shoulder press, landmine press, arnold press
  • Vertical pull: pull-ups, pulldowns
  • Horizontal push: bench press, floor press, decline press, chest press
  • Horizontal pull: any kind of row

That’s a pretty normal weight. What do you look like?

What, exactly, did you eat yesterday? ( Shout out @Chris_Colucci )

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