Ex gym-monkey.....back on it.

[Chilli]

I used to work out, about 2 hours every day. 30 mins on a cross-trainer, followed by an hour or so on the weights. Used to throw around decent weights, but a neck injury put an end to that. That was 5 years ago, and now I have my home gym back up and running.

So, what should I do? Repeat the old routine, but with light weights? I have a little heart issue (which is managed) but a gentle jog and a few light weights can't be bad, can it? The gut, moobs and (apparently 'wings') are my main issue, so if anyone can recommend a routine, I would appreciate it.

Cheers.

[FatSumo]

Maybe try Stronglifts 5x5 if getting back into it, you can start light and build up a good base before moving onto a more complex routine?

http://stronglifts.com/5x5/

I have found this routine good as well (iron addicts)

http://www.ironaddicts.com/forums/showthread.php?t...

I trust you've checked macros etc for weightloss/gaining weight etc? If not www.IIFYM.com is pretty good and MyFitnessPal for tracking intake is very handy!

[Chilli]

Thanks for that, very helpful.

Cheers.

[Asterix]

Interestingly, I have just downloaded the app for Stronglifts and will be starting this soon. Just need to find a gym I'm happy with as my apartment block gym doesn't have the free weights necessary.

[22s]

Agree with Stronglifts.

[MYOB]

Don't know what your "heart issues" are but perhaps you should not lift heavy weights. I would probably advise moderate weights but aim for more reps rather than 5x5.

Might be worth asking your GP/consultant what they recommend.

[LordGrover]

SL5x5 starts VERY light - should be no concerns for anyone who's able to take the bins out. An excellent program - also starting strength and wendler's 5/3/1 are worth considering.
I really enjoyed SL5x5 and made good progress in short order - I was late 40's - 50 when I did it and survived to tell the tale.

[Prof Prolapse]

I'm not sure I follow the mindset by some here.

Surely (depending on the nature of your heart issue) being overweight and choosing a routine to put on more weight is a bad idea?

Gentle C/V and lots of reps would seem the common sense solution.

[Centurion07]

Prof Prolapse said:

I'm not sure I follow the mindset by some here.

Surely (depending on the nature of your heart issue) being overweight and choosing a routine to put on more weight is a bad idea?

Gentle C/V and lots of reps would seem the common sense solution.

Surely the TYPE of weight is the problem rather than the actual number on the scales i.e. nasty unhealthy fat (moobs ect) vs nice solid, lean muscle, so a weight increase is not as unhealthy as it first sounds, especially as increased muscle mass will mean his body consumes more calories making the fat shift even faster.

[Asterix]

I'm signing up to the new gym tomorrow and doing the first SL 5x5 session - no doubt I'll get pitying looks while I heft about a full Olympic bar on it's own for half an hour, but hey, got to start somewhere.

[MYOB]

Centurion07 said:

Surely the TYPE of weight is the problem rather than the actual number on the scales i.e. nasty unhealthy fat (moobs ect) vs nice solid, lean muscle, so a weight increase is not as unhealthy as it first sounds, especially as increased muscle mass will mean his body consumes more calories making the fat shift even faster.

It's not about the fat or weight the OP is carrying - it's about his "heart issue". Without knowing what the actual condition is, in most cases for those with heart conditions, general advice is do not lift *heavy* weights due to the over-exertion placed on the heart. However, weight training can often be suggested to those with heart conditions but mostly mild-moderate weight only but increase the reps, rather than the weight. This combined with moderate cardio is the perfect tonic for those with heart "issues" of most description.

[Prof Prolapse]

MYOB said:

It's not about the fat or weight the OP is carrying - it's about his "heart issue". Without knowing what the actual condition is, in most cases for those with heart conditions, general advice is do not lift *heavy* weights due to the over-exertion placed on the heart. However, weight training can often be suggested to those with heart conditions but mostly mild-moderate weight only but increase the reps, rather than the weight. This combined with moderate cardio is the perfect tonic for those with heart "issues" of most description.

That's what I meant.

[CrouchingWayne]

The heart problems are managed - have you spoken to your GP about getting back into weight lifting? Might be worth a quick chat, just say you're wanting to build strength and muscle again and does that have any impact on your heart treatment.

5x5 is a great program, I ran it previously. Always tempted to go back to it as well.