Workout programs after long break

[acecombact1]

Ok guys i have on and off the gym for the last 3 months. Went back yesterday and my strenth was like 30% down.

So anyone recomends a workout program after a long break. i was thinking to try GVT, but im not sure if its the best option after a long break. I know my muscle memory will help me a lot, maybe a modified HIT , or 5X5 workout would be a better option?

[Farley1324]

Ok guys i have on and off the gym for the last 3 months. Went back yesterday and my strenth was like 30% down.

So anyone recomends a workout program after a long break. i was thinking to try GVT, but im not sure if its the best option after a long break. I know my muscle memory will help me a lot, maybe a modified HIT , or 5X5 workout would be a better option?

Starting Strength.

[acecombact1]

Starting Strength.

Sounds like a beginner program!!! I have been working out for 6 years, but last two years been spotty . do you have a link or any info about the program. I would apreciate it.

[Farley1324]

Sounds like a beginner program!!! I have been working out for 6 years, but last two years been spotty . do you have a link or any info about the program. I would apreciate it.

It is a novice program, which you likely are.

How much do you squat, deadlift, bench, press, power clean? Bodyweight? Height?

[acecombact1]

The problem with the sample here at BB.com is that many people who are doing are not really 'beginners' in the immediate sense. A lot of may not have had the foundation in barbell training that this program provides, but then that doesn't mean a fair bit of those who are doing it don't have some reasonably trained muscles at least moderately used to the weight training stimulus. If you prescribe it to a complete beginner, one who has never touched a weight before, it could work for quite a while. Whereas for one who has casually trained for a few years it may only work for a month or all the way to six months, possibly even longer. Training history is an important part of this question since training, age, and genetics are all important aspects. So is starting strength.

One who starts with a 55lb squat versus one who starts with a squat in the 200s will probably be able to use such a training/load frequency to receive gains longer than the other.

[Iron Rain]

I jumped right back into 20-rep squats after a pretty good (5 month) layoff. I did start with a much lower weight than I know I can do, but I jumped right in nonetheless, am back up to my bigger weights in the workout, and am reaping the benefits all over again.


__________________
http://20repsquats-supersquats.blogspot.com
I gained 29 pounds using 20-rep squats - here's how I did it. 20-rep squats AKA Super Squats

[Farley1324]

It is a novice program, which you likely are.

How much do you squat, deadlift, bench, press, power clean? Bodyweight? Height?

...

[acecombact1]

...

fair enough

im 5'8" 178lbs
27 years old
~13-14% bf

Bench max: 275
Squat: 375(thats what i used to max 3 months ago, havent done squate yet)
deadlift (used to max ~350)

I was way stronger 3 years ago, but like i said my workout been realy spotty