tpaul

Hi guys looking at going back to the gym after a good few years out was going to start in nov but funds would not allow with xmas etc.
Right i used to train 4 times a week with a split routine. This is where i could do with some help.
I can only get to the gym 3 days 1 week, and 2 days the following week, due to work and being a single parent etc.
I was going to ask if somebody could advise me of a routine which would cover everything based on the 2 weeks as i cannot get me head around it.
Any advice would be appreciated
thanks
Paul

Kieron

What are you aiming for? Get big, get fit, lose weight etc etc?? Will make a difference to the advice given.

tpaul

Hi Keiron
Good question. Im bascally looking to tone up dont really want to put more than a stone on max, but would like to have a toned athletic physique. Did the heavy stuff many years ago,im also carrying a few injuries so could never get back to pushing serious weights, broke my neck and back, leg pins etc.
Im capable of training but have to take it slightly easier than the average joe, but saying that as i have not trained for a good few years my back is deteriorating, so i need to get back to it to strengthen myself up again.
So in a nutshell, slight weight gain with good athletic tone if that makes sense lol
cheers
Paul

Kieron

A stone is quite a lot of weight to gain in muscle.

You are restricted due to the amoutn of sessions you can get in. There are lots of fancy ways of training but if I were you I would be looking at simple circuits. Getting every body part covered in a session. You could always add cardio in too but tbh if you are doing circuits quick enough you won't need it.

Or are you after specifics? i.e I name you a routine and you go look it up and follow it? Piplins, 5x5, DC, push/pull etc etc?

tpaul

Hi Keiron
thanks for the advice i have never heard of any of the above as i used to just purely do weights in the past old school stuff lol.
I will look up whatever information you can advise me on and i will work on that.
Thanks again Paul

Coldo

If you can only get to the gym 2/3 times a week, i'd reccomend a simple push/pull split.

Push one day, pull the next. Just alternate it everytime you go into the gym.

Push Day;
Bench press 4 sets of 8
Shoulder press 4 sets of 8
Sqauts 4 sets of 8
Incline Press 4 sets of 8
Tricep cable pushdowns 4 sets of 8

Pull Day;
Deadlifts 6 sets of 6
Seated cable row 4 sets of 8
Single Arm Dumbell Row 4 sets of 8
Bicep Curls 4 sets of 8
Bent over barbell rows (double underhand) 4 sets of 8


Just made that up off the top of my head, never done it but it more or less hits everything. If you google push/pull routine i expect there will be loads more, maybe better programmes.

That said, with that infrequent/un-structured time in the gym i don't think any plan is going to hit every muscle enough (not putting you down, i understand you have other commitments!) so rather than doing shoulders one day then arms then back etc... and hitting every muscle once every 2 weeks, this way you get a bit done all over every week.

Just my input, that's what i'd do in your position.


Good luck.

lukeytheduke

mate if your back is deteriorating i wouldn't do any weights full stop untill u speak to someone who's qualified to give advice. As u are aware the back is very sensitive and if i was u i'd go and seek expert advice first then come back and say what your capable and not capable of doing

tpaul

Thanks for the advice guys, appreciate it.
With regards to my back im basically a cripple but refuse to give in! i did this when i was 18 im now 43, i have found from past experience that training helped me a lot with my posture general health etc,now that i havnt done anything for several years i struggle to put a pair of socks on, you will not see me in the gym pushing 100kg this,80kg that, i know how far i can go without going to far if that makes sense, i have seen specialists had mri scans and they have told me there is nothing they can do to help me, i have always tried to lead a normal life as best as i can even to the extent that i do not take pain killers or anti inflamatories unless im in total agony, the general day pain i can cope with, i crushed t3 and t4 and my spine which is at a 90degree angle, all because when i had the accident the doctors did not think my back and neck were broken, so the bones fused as they were, they were more concered about my leg as i had snapped the femur in half and poisoned my system even though i told them i knew my back was broke. they said they could not see any breaks due to the internal swelling i had until it was obviously too late, (long story)
sorry to waffle,
Im going to the gym next week to start and get a feel of the place, really looking forward to it tbh, i will be going very gingerly to start.
Thank you for your concern
cheers
Paul

lukeytheduke

bloody hell paul fair play to u mate most people would just give up. Can u not get a phizio on the nhs?surely they could help u with best exercises etc.

So we know u wont be training to get big and v have a massive major injury... My advice would not be to start in the gym but maybe try a beginners circuit training or something like yoga or pilaties(spelling lol) i know its really girly but i think u need to build up strength before u lift weights. I would concentrate on your core strength as that will help relieve pressure on your back when u start with the weights.

I know u got your heart set on the gym but find out about the classes i mentioned above and only do really really really basic light weights. If u wanna tone up do more reps with a light weight. Hope thats helps but remember its a long term game esp with your injury. Concentrate on doing things properly and try and speak to a physio.

tpaul

Hi Mate
thanks for the sound advice, the gym im going to go to do have classes there and yes i have thought about it and im going to try the yoga, i am limited by the state of me and im not greatly flexible, but im going to give it a go i dont care about the girly bit tbh lol. I have had nhs physio in the past but they will only give you a block of 12 weeks and that is it. Ive had a couple of private back massages and have been told that i have loads of really bad knots in my back tissues whatever they are lol, but was told they would take at least 2yrs to massage out at Ł40.00 a pop once a week, which i cannot afford tbh.
Im going to the gym on monday which is a 1st free session just to try stuff out and have a proper look around, try equipment etc.
The gym i went to years ago was a full on hardcore b/builders gym, but closed many years ago. This one is one of these modern places loads of cardio kit, half decent weights room etc etc.
I forgot to mention that i suffer from depression, another reason why i need to get back to the gym, just actually turning up will make me feel a 100% better about myself tbh.
Im going to sit down on the weekend and take on board the advice from the guys above and jot down a basic start list, im also going to check on the yoga times but im going to see if i can arrange it into part of the program.
Thanks again
Paul

lukeytheduke

good luck mate. When my wife left i think i had depression, the gym was my savour. And too right, dont worry about yoga being feminine. U say your a single parent, think of all the decent women that do yoga in lycra haha

Like the guys said above its going to be hard to have a programe that covers everything on the limited days u go but just give it a go. Remember though if u fuck your back again it will put you back months so just take it easy bud.

Let us all know what routine you choose and how you get on

Kieron

Somehow I missed the back part when I replied earlier.

However, don't let it hold you back, just build up slowly. I have a weak lower back (nothing compared to yours obviously) and have spent time in physio with the old women. Don't let it phase you, don't worry about what others are doing or what they may or may not be thinking, just get on with it and build things up slowly at your own pace.

Most importantly, enjoy it.