scubasteve502
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A popular, tried tested, and proven split is the push/pull and a dedicated leg day but tbh like rot iron66 said pick what works for you and be consistent with it, most importantly have a proper food plan
None of that is important (what split, what method, etc) use the one you enjoy the most. They all work, especially when you enjoy it.
You work harder, you stick with it longer. Most crap today is over-thought, over-talked about. People spend more time talking, than doing.
Its pretty simple stuff...
I think you first need to figure out how much free time you have to get back in to it. Are you going to be going 5 days a week, or 3 or whatever. Once you figure that out you can do whats best for you.
If you pick a Monday, Wednesday, Friday split I would train multiple body parts each day with some cardio. I wouldnt do anything crazy let your body get the feel for it again.
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Thanks for the info. I work 12 hour shifts 4 days a week. So my days working time is scarce. That’s my big problem with the split is going to many days without training that muscle group.
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Lathe, I’m not using any gear nor do I plan to until I get back to my limits. I ran a few cycles 6-7 years ago but never quite understood the pct. Isn’t this the place I’m supposed to ask these questions and gather a plan?
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If time is a factor and you want to be consistent have you considered the bro split? 30 min workouts in and out for those 12 hour work days; this is what I did when I was on 7 day swing (Monday- back, Tuesday- chest, Wednesday- legs, Thursday - arms, Friday - shoulders)
just an idea considering you are just coming back to lifting you’ll want to get into a groove, this split allows muscle recovery time as well as fast sessions to promote consistency)
then as you progress (and perhaps gain a more conducive work schedule) you can add frequency by doubling up on muscle groups per gym session.
now that I’m on a normal work schedule I definitely enjoy the following split; ( day 1 legs/shoulders, day 2 back/triceps, day 3 chest biceps, day 4 rest, day 5 legs/shoulders, day 6 chest/back/arm pump, day 7 rest, repeat.