Back to the weights, where do I start (significant strength losses)

[!nFr@r3d]

So I used to be a strong kid for my size, did karate, played sports, could out-lift almost all my friends at 160lbs. I quit working out for almost a year because of a shoulder injury and because I went on Accutane and was totally drained of energy and motivation.

I want to start working out again but I am very disappointed with my current strength levels. I could probably not bench 135 anymore (used to rep x10), probably couldn't squat for **** now from inflexibility, and I have no stamina to complete a long workout. Honestly, my lifts have dropped at least by 25% or more. I struggled to complete a set of db shoulder presses with 15lbs for 20reps today. I can barely curl a 50lb barbell.... i'm so pissed that I stopped working out.

Can someone suggest how I should start up again, and keep in mind my endurance is terrible and my shoulder still bugs me occasionally. Thanks.

[socom3god313]

Well im quite the beginner but from what ive read and researched Starting Strength or a variation of the 5X5 is always a good place to start.

[latrell]

Get on a routine built around compound movements that will help you build your base back up and increase your strength.. I recommend this solid program:

Monday:
Squats
Bench Press
Pullups
3-6 sets isolation movements

Wednesday:
Deadlifts
Military Press
Barbell Row
3-6 sets isolation movements

Friday:
Squats
Incline DB bench press
Horizontal rowing movement
3-6 sets isolation movements

For the isolation movements do anything ranging from bicep, tricep, trap etc exercises but make sure you spread the exercises evenly..

I STRONGLY recommend you see a personal trainer and continue with a rotator cuff routine that you can do (nothing extreme, 5-10 minutes) before each workout. On your off days I recommend light cardio (build up endurance) and core movements.

[DiRect]

go to the doctor first, and ask him whether you can start working out again or not

then, i'd prepare a good routine for yourself, i understand how accutane works and its REALLY ****ty, takes everything outta u. if you don't want to prepare a routine for yourself, find one on this site... work cardio as well always, to increase your stamina and to help your endurance, and keep your workouts short but intense as possible with the most amount of weight you can do RIGHT NOW. eventually you'll get back into it, g luck