Getting started again need help.

[njdan1120]

Alright so little about myself. Right now I'm 5'8" 146lbs, and I recent got over Mono. During the month of July I lost around 24lbs from the sickness, and I'm now cleared by the doctor to start working out again, but it seems like I've lost all the muscle I had on me.

I'd say I'm a beginner weight lifter and just looking to gain back some strength, build on that and get rid of my skinny physique.

Before I got sick I was doing a wierd routine and I would be fatigued on work out days, and I felt like I was lifting the same muscle groups 2 days in a row.

I also do mountain biking every other day doing around 10miles, I don't tend to lift my legs since I did dislocate my one knee twice.

So here's what I'm asking.



I would like a routine to build strength in my arms, chest, back, shoulders, core, ab areas. Right now after getting off being sick is the first time I saw my abs since about 4th grade and I want to build on them, along with the rest of my upper body. I'm not too familliar with proteins, I have used a simple whey protein, but mainly I was just doing a high protein diet.


So any advice on protein, or a routine that would help me would be wonderful. Since I'm going back to school next week I plan to work out about 5-6 days a week, so I want to get into a good 3 day cycle.

Thank you, and nice to be apart of the forum.

-Dan

[xprodigy92]

rather than doing a 3 day cycle, do a 5-6 day cycle but work out with 4-6 exercises 4-5 sets per major muscle and 2-3 for a minor muscle. Create a nice switch EG: Monday chest, Tuesday back. Get it? Well work out in 10-4 reps pyramiding down. Good luck man if you have any more questions ask.

Glad to have you back!

[njdan1120]

Thanks a lot. I get what your trying to say. One thing question that I have that a lot people give me mixed opinions on is when I work out, should I be increaseing weight and lowering reps with each set, or decreasing weight and raising reps if possible?

Also would a simple Whey protein? Or should I just stick to a heavy protein diet?