About 6 months ago, I popped my shoulder out around 3 times in 4 weeks in sport, as such I stopped doing free wieghts. A major contributor was also my final school exams.
Now, I feel I am ready to start again.
I am able to train 3-4 days a week, but due to my job, they are in a row. I work 14 hours shifts 3 days a week.
I am open to diet supplements, as I am very skinny, and at work I only get 3 meals in.
At my home gym, there is no facility for back squats, only front.
I have various weights, an ez-bar, dumbbells, and a straight bar, and a bench that is parallel to the ground, no incline.
I am looking to get much larger calves and pecs in relation to the rest of my body, and experienced good results with high rep work for calves in the past.
As I have been out of the game for 6 months, I have no clue where to start anymore. With my routine, or supplements.
[quote]HairyMerkin wrote:
I am able to train 3-4 days a week, but due to my job, they are in a row. I work 14 hours shifts 3 days a week.
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I’ve got news for you, you can still slip in a workout after one of you shifts. You may want to consider it, since it’s going to become difficult to maintain high workout intensity if you don’t have a rest day in between. Even on a body part split, you’re much less likely to burn out doing 4 days in a row as opposed to 2, 2 day sessions with a day in between.
The most important supplement for you is food. Aside from protein powder and fish oil, you have no business whatsoever using supplements until you get your diet in line. If you absolutely can’t get more then 3 meals in during work, make some shakes with protein powder, milk, and peanut butter, and drink those during the day. Other then that, look up Berrardi’s Seven Habits article and start following it. If you want to get bigger, you need to eat bigger.
That’s better then a lot of people start with. Depending on how your bench is set up, you may be able to use it to set up for back squats.
If you’re very skinny, you will likely be better served by focusing on adding mass overall. Nothing wrong with adding in some high rep calve work at the end of a workout, but you should be focusing on squats, bench, and deadlifts.
Starting Strength is a very good program, as is WS4SB. Take a look at both of those programs, and they should point you in the right direction.
I’ve got news for you, you can still slip in a workout after one of you shifts. You may want to consider it, since it’s going to become difficult to maintain high workout intensity if you don’t have a rest day in between. Even on a body part split, you’re much less likely to burn out doing 4 days in a row as opposed to 2, 2 day sessions with a day in between.
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After waking up at 5, and coming home at 8, I usually am quite tired and I would die if I worked out. But, I work in an abattoir, and it almost is a long workout in itself, since I regularly lift semi-heavy meat 30+ times a minute.
The work bench can’t be used as a cage for backsquats, or even a holder until I pick the bar up, I have tried before
My old workout consisted of;
deadlifts
frontsquats
sissy squats
I’ve got news for you, you can still slip in a workout after one of you shifts. You may want to consider it, since it’s going to become difficult to maintain high workout intensity if you don’t have a rest day in between. Even on a body part split, you’re much less likely to burn out doing 4 days in a row as opposed to 2, 2 day sessions with a day in between.
After waking up at 5, and coming home at 8, I usually am quite tired and I would die if I worked out. But, I work in an abattoir, and it almost is a long workout in itself, since I regularly lift semi-heavy meat 30+ times a minute.
The work bench can’t be used as a cage for backsquats, or even a holder until I pick the bar up, I have tried before
My old workout consisted of;
deadlifts
frontsquats
sissy squats
and I would die if I worked out. But, I work in an abattoir, and it almost is a long workout in itself, since I regularly lift semi-heavy meat 30+ times a minute.