Current training trends

[Triceposaurus]

I've been out of the game for several years and about to make a comeback but I can't decide how to kick things off and stay motivated. I'm thinking PPL compound movements with not many sets, low weights, and high reps (15-20) for the 1st month. Any opinions that might help me get going again and make steady gains?
Please check my intro thread if you want to know a bit more about me.
Thanks.

 

[Titan18]

Check out Renaissance Periodization from Dr. Mike Isratel. Good stuff. Ramps up slowly and includes a deload week after 5 weeks. Also it's a RIR program so not going to failure. Opinions vary on RIR but after trying it, my recovery is much better and it's much better suited for a ppl type split where you are working body parts multiple times per week.

 

[buck]

As you are just starting back into it most any program will elicit results. Just depends on what you are willing to do. I tend to find a more volume approach and learning/relearning movements etc to be good in the beginning. Advanced techniques aren't needed as the basics will work fine.

 

[ackmack78]

Check out Renaissance Periodization from Dr. Mike Isratel. Good stuff. Ramps up slowly and includes a deload week after 5 weeks. Also it's a RIR program so not going to failure. Opinions vary on RIR but after trying it, my recovery is much better and it's much better suited for a ppl type split where you are working body parts multiple times per week.

I'm using the RP app right now and have used his templates previously with good success. I like the app and how it takes your feedback and adds sets and weight/rep targets.
I did notice the app is really really like really low volume to start in week 1. So low that I created a custom meso and mirrored the templates which start with a little more volume.
Just started my first test cycle and couldn't imagine on a 4 day U/L split starting week 1 with 2 sets of chest Monday and 2 Thursday, same with back. Quads and glutes was also 4 sets a week to start. Biceps was 8 and triceps 6 with both split between 2 days. Maybe it's enough to grow but I didn't want to leave anything on the table for my first cycle.

 

[Fattyone]

I usually tell most men that if they’re new or just starting back after a long break to spend a few weeks doing the bare minimum. It’s already terrible being old, combine that with some serious fresh DOMS and you might walk funny for two weeks. Easing into keeps that from happening.


Also im doing the RP hypertrophy app and liking it so far.

 

[Avies48]

Rp or juggernaut, or 1st phorm, or 5/3/1…. All
Pretty sound to follow… most have apps where u can just pay on them or a way to get some of the workouts from a few pdf sites so u can try them out…

 

[Triceposaurus]

some serious fresh DOMS

That's the biggest worry for me. I'm still strong even though I haven't trained hard for bodybuilding for a long time but loading up the bar with moderate weight too soon is probably going to make me seize up all over and be in a lot of pain or injured. I've been doing Plyometrics for 2 weeks and plan to start training next Monday when I've decided on a routine but I'm not going to get too ambitious about my capabilities.

 

[Avies48]

What about juggernaut’s app? They were super big for a bit…. And have a set up like rp’s

 

[Avies48]

Mentzers hit training is really being talked about lately as well… it is something ive always wanted to try, but honestly just following arnolds encyclopedia worked very well but u need to like volume… which when doing that programs from his book made me lift a lot and move some weight

 

[Triceposaurus]

5/3/1

Can you give me the important basics about this or do I have to go and google it?

 

[Avies48]

Can you give me the important basics about this or do I have to go and google it?

Honestly there are so many variations id start at boring but big (BBG) 5/3/1 and google it… i have. 3 of his books and im on his forum as well… its a great program and incorporating bodyweight assistance sets is super awesome to work on pull ups, pushups etc…

 

[Triceposaurus]

Honestly there are so many variations id start at boring but big (BBG) 5/3/1 and google it… i have. 3 of his books and im on his forum as well… its a great program and incorporating bodyweight assistance sets is super awesome to work on pull ups, pushups etc…

I've just done a quick google and seen this is an overall strength routine, nothing like the routines I used to do for bodybuilding, but I really like the look of it and with a few personal tweaks I think this is what I'm going to start with next week (but without attempting 1RMs).

 

[Titan18]

I'm using the RP app right now and have used his templates previously with good success. I like the app and how it takes your feedback and adds sets and weight/rep targets.
I did notice the app is really really like really low volume to start in week 1. So low that I created a custom meso and mirrored the templates which start with a little more volume.
Just started my first test cycle and couldn't imagine on a 4 day U/L split starting week 1 with 2 sets of chest Monday and 2 Thursday, same with back. Quads and glutes was also 4 sets a week to start. Biceps was 8 and triceps 6 with both split between 2 days. Maybe it's enough to grow but I didn't want to leave anything on the table for my first cycle.

I did the same for the first week for the same reason. I also add some sets for arms.otherwise it's solid. And really you can use the same general principles and create your own mesocycles.