Getting started again

[Here2Learn]

I am wanting to get back to lifting weights. Wanting to start slow to avoid injury and have an okay home setup. We have a squat rack, bench, bars with weights and power blocks.

A while back I started with FitBod, it was okay but can’t remember why I didn’t love it. Just remember it being a little glitchy.

I used 1st Phorm lifting program and loved it but not sure it will work not having a full gym.

Anyone have recommendations?

 

[DugPrime]

Anyone have recommendations?

Go in a real gym. The only thing I'd do at home is cardio.

 

[TA13579]

I'm also restarting my training after being injured in a car crash. Two surgeries and laying in a bed for 7 months I'm finally cleared to workout again.

I'm just going to keep it simple and go to the gym 3-4 times week with a simple routine. If I feel up to it, I will throw in 30-60 minutes of walking and cardio. My focus right now is to lose about 50 lbs of fat. And sadly I did lose a lot of lean tissue just laying down with no exercise. Hopefully muscle memory will allow me to get some of it back. It's going probably take me a year at least to bounce back to where I was. Maybe longer.

Honestly, it seems you've got the basic equipment at home. Maybe get a treadmill and spin bike if you have the funds and the space.

As for recommendations, I'm not sure what your goals are. If you're just getting back into a good habit, maybe just try to take it one month at a time. Focus on consistency with diet and with time in your home gym each week.

 

[Here2Learn]

I ended up starting the 1st Phorm workouts again, I really like their traditional body building workout and so far have all the equipment I need outside of one. I was able to find an alternative exercise for that one online. I do have an elliptical and the fucking fan bike (we all hate that thing ). So far workouts are 4 days lifting, 1 day cardio, 1 active recovery day and then one rest day. It works for me and lets me start where I want.

Our 17 year plays high level hockey so our gym equipment is pretty robust for his summer training when he couldn’t always get into the gym. I still consider it a fair gym because I’ve seen people go all out. We have enough to do what I need for now. Get back into the routine, track micros, and clean things back up.

Good luck on your journey back. It sucks dealing with an injury like that and just takes its own time and path of recovery. Best wishes to you.

 

[buck]

Traditional push/pull/legs can be done well with your set up. It has ben a staple for many for decades and has been well proven. But so has upper/lower split and others. Mostly comes down to what the person is willing to consistently do. Can always get more fancy as time goes by. But the basics work for most everyone.

 

[AlexDavis43]

Agree with much of the above but push/pull/legs could have 2 leg days.

You got just as much if not more muscle down there as on the upper body.

Can easily do quad-dominant and glute-dominant lower body days.

Just seems like you're leaving gainz on the table by skipping out on leg days.

 

[Here2Learn]

All my strength is in my legs to begin with. Lol. Two years ago I was doing 707 calf raises on the leg press machine, going low and slow. Maxed the machine out so went to 500lb single leg reps. That is what being a horse girl will get you. . Years of endless calf raises trotting horses for conditioning.