Returning from a 5 year layoff. HELP!

Dirtbiker · 11-20-2006, 04:16 PM

Greetings,

I'm new to the board. I've been lurking and reading tons of good information so I thought its time to post.

I'm from an athletic background. I'm 6'3" Formally 205# about 10% bf 5 years ago used to lift pretty heavy 315# max bench 225# military press. Fell off the workout wagon now 240-245#s I don't want to know what bodyfat% is.

I'm 36 now and need to get started again. What are the best excercises to get my tendons and ligaments back up to snuff with out tearing? How many days a week to get going again? Treat me like a total newbie. Any and all advise is greatly appreciated.

Tyrbolift · 11-20-2006, 04:29 PM

Quote:

Originally Posted by Dirtbiker

Greetings,

I'm new to the board. I've been lurking and reading tons of good information so I thought its time to post.

I'm from an athletic background. I'm 6'3" Formally 205# about 10% bf 5 years ago used to lift pretty heavy 315# max bench 225# military press. Fell off the workout wagon now 240-245#s I don't want to know what bodyfat% is.

I'm 36 now and need to get started again. What are the best excercises to get my tendons and ligaments back up to snuff with out tearing? How many days a week to get going again? Treat me like a total newbie. Any and all advise is greatly appreciated.

Go ahead and do your military and bench and devise a good split. Go with lighter weights than you know you can do...almost like exagerrated light weights...and do just a few sets but with fairly high repetitions. Say 3 x 15-20. Don't over-volume.

Start increasing to higher intensity work sets after a couple of weeks, as you feel comfortable.

Muscle memory will amaze you, will burn off a lot of that fat, even at rest. 36 is far from too old to get it back.

NuclearArms · 11-20-2006, 04:34 PM

I recommend myself in these situations.

http://www.bodybuilding.com/fun/sub6.htm

Tyrbolift · 11-20-2006, 04:43 PM

Quote:

Originally Posted by NuclearArms

I recommend myself in these situations.

http://www.bodybuilding.com/fun/sub6.htm

Excellent article! I'm glad you agree with me on some of my points, though I just wrote my suggestions off the cuff.

Dirtbiker · 11-20-2006, 05:19 PM

Thanks a lot!, I'll take as much information as I can get. Keep them coming.

SR800 · 11-20-2006, 05:25 PM

If you are still riding you have your cardio covered, a few practice motos and you have more cradio than is recommended on this board. For real fun, try those laps on my DRZ S, that really gets the heart rate up, especially when you pass some kid on his CRF450 after honking and using your blinkers lol!

Dirtbiker · 11-20-2006, 05:41 PM

Quote:

Originally Posted by SR800

If you are still riding you have your cardio covered, a few practice motos and you have more cradio than is recommended on this board. For real fun, try those laps on my DRZ S, that really gets the heart rate up, especially when you pass some kid on his CRF450 after honking and using your blinkers lol!

LOL I knew there would be other riders out there. We are just coming into season here in Ca. It's too darn hot to ride in the summer. I wish I could ride more busy with work and family. I'm lucky to get out once a month. I'll consider the cardio I get on the bike a bonus to whatever I'll be doing in the gym. Thanks for chiming in though.