Training Plan After A Lay Off.

Discussion in 'General Chat' started by Reacher, Jul 18, 2020.

  1. Reacher

    Reacher Top Contributor

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    if you were coming back to training after a long'ish lay off how would you approach it.
    Last April I tore rotator cuff tendons so a lot of summer and Autumn was crappy training wise, then got going again into the winter months, new year I started with some health issues that made training a hit and miss affair that got worse up till lockdown. Lockdown came and I thought fuck it, not even gonner try and train just hopefully recover. Now injured my other shoulder re laying patio during lockdown lol.. fuck.
    so, one shoulder healed, waiting scan on other. But want to start training again once gym open.
    Going forward I think I'm going to do a full body type plan, mon weds fri kinda thing, ABC workouts, Squat bench row and a couple of isolation movements thrown in sort of thing.
    would you
    5x5 on compounds and 12+ reps on lat raises, flys etc
    or
    one heavy 6 - 8 rep
    and then a back off 12 -15 reps on exercises
    or something completely different.

    just fishing for ideas.

    thank you please :)

    alright Doink la...
     
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  2. Sjundea

    Sjundea Top Contributor

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    Personally I'd look to do maybe a couple of weeks of higher rep full body training, before moving back towards your typical split.
    I'd also build back up slowly and not be the mug that thinks he can still bench Squat or dead what he was doing pre lockdown.
    Dave tate has some interesting articles on returning to training if you look him up on insta or his elitefts site.
     
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  3. phani tikkala

    phani tikkala Dixie Normous Top Contributor

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    Alright Ken la, suggest you get a coach
    :rofl:
     
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  4. huntingground

    huntingground One Hundred Percenter Competitor

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    Decided I am the best coach for me mate. 100% record with me as coach, why change a winning formula :lol::lol:
     
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  5. Sjundea

    Sjundea Top Contributor

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    How would you train someone like me, diet, peds etc?
    What advice would you give to Doink, Fatbrah?
     
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  6. Reacher

    Reacher Top Contributor

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    tbf that's kinda how my first 2 or 3 weeks would go mate yeah, but then moving on from that...
    I was thinking the 1 heavy then 1 back off set for a while then 5x5 came into my head other day. both having similar total rep quantities
    say 8 + 15 or 5 x 5 ( taking into account not necessarily getting 5reps on last couple of sets )
    suppose it doesn't really make a deal of difference lol
    just getting twitchy about getting back in gym and wanting to get going...
    overthinking in full effect.

    no expectations of being anywhere near where I was mate, it's been a slow decline for a while lol
    mowed grass today fucked me up :rofl:
     
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  7. huntingground

    huntingground One Hundred Percenter Competitor

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    It's all about the hip-hinge mate. Spend 2 years perfecting it first though!!
     
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  8. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    I wouldn’t do any 5x5 at an older age to be honest. I’d keep reps nice and high get a nice pump nothing to failure for a few weeks. Slow and steady
     
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  9. godsgifttoearth

    godsgifttoearth Full Member

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    I find full bodies for hypertrophy purposes are best split into full body push, full body pull.

    Example.
    Ohp, hack squat, bench variation, leg ext, triceps variation, chest isolation like a pec deck.

    Assisted chinup, RDL, chest supported row, hamcurl, curl variation, reverse pec deck
     
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  10. Gene Takovic

    Gene Takovic Full Member

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    Try a solid PPL or upper/lower programme for 4-6 weeks 4-5 sets of 10 and keeping weight at around 70-80% of your max - then gradually increase and lower reps if you’re looking for strength.
     
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  11. Reacher

    Reacher Top Contributor

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    cheers man
    my aim is full body mate.
    nothing wrong with ppl or upper lower, just not what I'm after.
    Will be a full body of some sort 3 x pw
     
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  12. Gene Takovic

    Gene Takovic Full Member

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  13. phani tikkala

    phani tikkala Dixie Normous Top Contributor

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    But you can follow the principles of PPL in a full body routine.

    1 exercise of upper push, upper pull, lower push, lower pull in each session.

    Add the odd set for biceps and triceps to keep your arms bigger than Ken's and you're done!
     
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