Results 1 to 8 of 8

Thread: Have not lifted a weight in years, but want to resume. I need an "all in 1" routine. page

  1. #1
    Join Date
    May 2010
    Location
    USA, F.yea!
    Posts
    254

    Have not lifted a weight in years, but want to resume. I need an "all in 1" routine.

    I have been doing IT/Tabata/Sprints/Yoga/Pilates/Boxing etc for about 5 years.
    I want to lift weights once a week. Everything. Can someone suggest a routine.

    I am thinking 1 set until failure, in a circuit
    Bench/Flys
    Curl
    Military/Overhead Press
    (I already do Dips & pullups, so I'll skip Tri's and Lat pulldowns)

    Boy, it's funny even typing those names. From a different life!

    What else?

  2. #2
    Darrin's Avatar
    Darrin is offline Senior Member
    Join Date
    May 2010
    Location
    San Diego
    Posts
    146
    Back Squat
    Overhead Press
    Deadlift

    5 sets of 5 reps. Train to fatigue, not to failure.
    Lean, Mean, Virile Machine
    The Modern Man's Guide to Health, Fitness, and Wellness

  3. #3
    Join Date
    May 2010
    Location
    USA, F.yea!
    Posts
    254
    No way. At my late 30s, I am wary of back injuries.
    I simply associate that "Olympic lifting" with injuries.
    That's why I avoid most of Crossfit, except the bodyweight stuff.
    Not for me, even if a mental block.
    I suppose I can do a set with a very light weight. (It won't take much, besides)

    I'll prob. just stick to Bench, Curls, Tri Pushdowns, Rows, Pullups, Dips, etc.
    Just a quick 20 min. workout to bring back exposure to weights

  4. #4
    rphlslv's Avatar
    rphlslv is offline Senior Member
    Join Date
    Aug 2009
    Location
    USA
    Posts
    2,005
    Where are the squats and deadlifts?

    You won't hurt your back if you practice good form. Man up!
    .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
    ><((((> .`.><((((>.`.><((((>.`.><(( ((>

  5. #5
    Pokiey's Avatar
    Pokiey is offline Junior Member
    Join Date
    Mar 2010
    Posts
    26
    Lower body exercises are so very important. I used to avoid them like the plague and I created such an imbalance which was no fun. I used to have lots of back issues and since I've been lifting full body they are gone! Form is most important though, just start light and work your way up!

  6. #6
    MikeEnRegalia's Avatar
    MikeEnRegalia is offline Senior Member
    Join Date
    Apr 2010
    Location
    Germany (near Nuremberg)
    Posts
    825

  7. #7
    Join Date
    May 2010
    Location
    USA, F.yea!
    Posts
    254
    To clarify, I feel I can work my lower body WITHOUT any weights.

    Try doing 20 jumping squats.
    Or Tabata air squats.
    Or Crossfit "Fran" with just a 45 lb bar (for me)

    For you squatters, I am curious how you fare on this:
    3 vertical leaps. 3 air squats. 3 long jumps. (Do 5 sets in a row)
    This destroys my legs, and no weights needed.
    My legs get plenty burn, and even sore.

  8. #8
    Mike Alzen's Avatar
    Mike Alzen is offline Senior Member
    Join Date
    May 2010
    Location
    Riverside, CA
    Posts
    201
    Primal Blueprint Expert Certification
    Body weight stuff is fine if it fits your goals, but you asked about lifting specifically. If you are looking to build a lifting routine, it needs to include deads, squats, and overhead presses. Performing those correctly will help prevent back injuries as opposed to causing them. Ignoring those movements and lifting heavy in others is asking for a back injury down the line imo.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •