Never been a frequent poster, but I have a lot of respect for the collective wisdom on these boards, so I wanted to post a program I will be starting soon and get some advice.
Goals: ease back into lifting after a long time off due to injury. Gain a bit of size and strength before transitioning to a fat loss focused program.
Every day starts with a warm-up and some mobility work and ends with flexibility. A habit from a martial arts background. Everything is 5x5 unless otherwise noted.
Day 1:
A1: Deadlift
A2: Kettlebell Swings 4x30 (in between A1 sets)
B1: RDL
B2: Barbell Hip Thrusts
Day 2:
A1: Pull Ups
A2: Dips (chest)
B1: DB Rows
B2: Inclined DB Press
Day 3:
A1: Triceps Kickbacks
A2: High Pulls
B1: Shoulder Press
B2: Should Side Raises
[quote]Plot Device wrote:
a long time off due to injury.[/quote]
What kind of injury? From your proposed training, I’m guessing it was a knee issue?Is it 100% healed, so you’re cleared for full/intense training?
Nothing at all wrong with that. Good stuff, especially post-injury.
[quote]Everything is 5x5 unless otherwise noted.
Day 1:
A1: Deadlift
A2: Kettlebell Swings 4x30 (in between A1 sets)
B1: RDL
B2: Barbell Hip Thrusts
Day 2:
A1: Pull Ups
A2: Dips (chest)
B1: DB Rows
B2: Inclined DB Press
Day 3:
A1: Triceps Kickbacks
A2: High Pulls
B1: Shoulder Press
B2: Should Side Raises
Appreciate any opinions and improvements.[/quote]
How I’d tweak it…
Day 1:
A1: Pull Ups 5x4-6
A2: Dips (chest) 5x8-10
B1: DB Rows 4x8-10
B2: Low incline DB Press 4x10-12
Day 3:
A: High Pulls 4x2-4
B1: Shoulder Press 4x6-8
B2: Shoulder Side Raises 4x8-10
C1: Alternate dumbbell curl 4x8-10
C2: Triceps Kickbacks 4x10-12
Sets and reps get tweaked for better efficiency (not everything is great with 5x5). Legs/chest-back/shoulders-tris becomes chest-back/legs/shoulders-bis-tris for better overall recovery. More lower body work in general (if your recovered injury permits).
Exercise order is flipped for better efficiency - supersetting kickbacks with high pulls and deads with swings doesn’t make much sense, in terms of max power output on the big lifts; deads and swings and RDLs and hip thrusts in one session is overkill, especially if you’re just getting back into lifting.
And of course remember that if gaining size is a priority, your nutrition needs to be dialed in.
Thanks guys, I appreciate the feedback. I’m excited to get back to the gym armed with some good advice.
@Chris Yup, I hyper extended my knee, but I also had a problem with my right hip. They didn’t call it a dislocation, but the ball that fit in the joint there was slipping out slightly. All is well now though, and I am in the clear.
[quote]Plot Device wrote: @Chris Yup, I hyper extended my knee, but I also had a problem with my right hip. They didn’t call it a dislocation, but the ball that fit in the joint there was slipping out slightly. All is well now though, and I am in the clear.[/quote]
Good to hear.
Maybe also consider single-leg RDLs or similar exercises. They work each leg unilaterally from the low back through the glutes and hams right down to the calves and ankles.
[quote]Plot Device wrote: @Chris Yup, I hyper extended my knee, but I also had a problem with my right hip. They didn’t call it a dislocation, but the ball that fit in the joint there was slipping out slightly. All is well now though, and I am in the clear.[/quote]
Good to hear.
Maybe also consider single-leg RDLs or similar exercises. They work each leg unilaterally from the low back through the glutes and hams right down to the calves and ankles.
[/quote]
Second that.
After my injury, I did Single RDL with dumbells, hypers and hip trusts for 3 months, with lots of Agile 8’s. After three months, I tried Dl’s and stopped at 225. Just didn’t want to hurt myself again. But it felt good to be flexible, strong and no pain.