Actually Re-joined A Gym!

Discussion in 'General Chat' started by B-rad, Sep 2, 2020.

  1. B-rad

    B-rad Full Member

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    Haven’t trained properly in 2/3 years want to try and get back into it.. I’ve boxing 2x a week But want to start lifting again, would a full body 3x a week be best of maybe ppl? Little bit torn on what to do so some input would be great. Thanks
     
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  2. Joe1870

    Joe1870 Full Member

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    I would personally do a push pull legs split. Probably do it in a way where dead’s and squats were furthest apart.

    Push:

    Flat bench
    Military press
    Incline bench
    Accessory work (lat raises, skull crushers/push downs)

    Pull:
    Deadlifts
    Bent Over Rows
    Pull ups/Pull downs
    Accessory work (reverse flys/face pulls/curls)

    Legs:
    Back Squat
    Lunge (any variant, I prefer Bulgarian)
    Leg extensions
    Leg curls
    Calve raises (I use smith machine and a block to stand in to really stretch the calve, high reps and hold)

    That’s probably something that I would do, but you can do anything that involves compounds tbf. In fact, that is pretty much what I’m currently doing, but x6 a week.

    Could also always do a full body split with Bench, Squat, Military Press, Rows and Pull up /pull downs. Kinda depends on your goals, time, and experience though imo

    Good luck anyway mate
     
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  3. godsgifttoearth

    godsgifttoearth Full Member

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    Do you want to get vastly bigger or just work on overall athleticism for boxing?
     
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  4. JusJamin

    JusJamin Full Member

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    I'm doing roughly the same in terms of 6x a week with a PPL split. However, your push is very front delt orientated. Flat bench, incline bench and military press is all front delt work, should cut out the military press and add in side or probably rear delt IMO as they're normally forgotten especially rear
     
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  5. Joe1870

    Joe1870 Full Member

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    you’re right tbf, my left delt fatigues very quickly actually, cheers.
     
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  6. B-rad

    B-rad Full Member

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    I do really like my boxing I’m not really bothered about getting a lot of size on, aslong as I recomp a little and get stronger I’d be happy
     
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  7. Simon90

    Simon90 Full Member

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    Is that Avi how your looking now after time off?
     
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  8. pooley1810

    pooley1810 Moderator

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    I really like a PPL split
    Can train 3 times a week or up to 6 times if you alternate workouts and manage recovery
     
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  9. B-rad

    B-rad Full Member

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    I wish mate, that’s about 3 years ago aim is to get back like that. I was only 10.7 stone by there but felt solid and strength was good.
     
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  10. B-rad

    B-rad Full Member

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    Just done a push session 1st one back, felt weak as piss :rofl: but that’s what you get for not lifting a weight for years. Still don’t know wether to go for a ppl 3x a week or full body, aslong as I progress with my weights weekly suppose it won’t really matter. Going to try and add 1.25kg to compound movements each week if i can
     
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  11. Simon90

    Simon90 Full Member

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    It’ll come back fast enough main thing is youve started mate.
    10.5 stone? Look much bigger how tall are you a foot ? :rofl:
     
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  12. B-rad

    B-rad Full Member

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    5ft6 or 5ft5 haha not tall
     
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  13. godsgifttoearth

    godsgifttoearth Full Member

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    You can either go high volume push/pull/legs or a lower to moderate full body.

    If youre wanting to maintain some athleticism, see if you can find a strength template over 3 days as they tend to cater towards power a bit more than an outright hypertrophy setup
     
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  14. B-rad

    B-rad Full Member

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    On compounds going for 5x5 then on other exercises 3x10 may add more sets as the weeks go on at the minute it’s like I’m starting again completely so don’t want to do too much
     
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  15. oldman

    oldman

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    good for you mate
     
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