I will be returning to lifting after a 8 month lay off . My leg exercizes are Front Squat (to box - only for consistant depth) and RDL. I have gone from a burly perma-bulker @ 260 to a very trim 175, over a year and a half's time. I stopped lifting for the last 8 months but remained on 175-250mg/wk test - test is of course incredible and even without lifting I look "fit" . I began my lifting using a lot of triples and low reps, over the years most of my sets have been 3-6 reps. I saw what that did and didnt do for me, and after about 15 or so years of observation I feel my conclusions are solid. NOW I would like to use 8-12 and less sets. I feel relatively sure that no matter what I do I will grow for at least the first 6-8 weeks back lifting. Here are my chosen movements:
Incline Bench
Close grip Bench
Overhead Press
Upright Row
Chin Up
BB Row
Front Squat
RDL
I'm actually wondering two things:
1) the best way to arrange exersizes for mon,tu,off thur,fri off off -
2) how best to approach legs (hi rep RDL, low rep FS?)
Goals would be strictly aesthetic , I've been really strong (for me) before from doing the perma -bulk weight chasing thing for years so this has no attraction anymore. I'm old(er) 46, and have different priorities, so a slow muscular looking ascent back up to 200-220 with out any pressure time wise is more of where I'm coming from. I also want to stay at low doses, I find I enjoy life more when I consider 750 mg/wk my "upper limit" as opposed to stupidly pinning like a pro but lacking their genetics.
I lift at home, hence some of my choices are dictated by equipment. I front squat from my bench's highest setting and then walk back until I "box" squat onto a box set just off the end of the bench. I do not feel safe attempting back squats with this limitation. Going to a gym is not an option or desirable (I've always preferred MY garage or home to a loud distracting place).
I'm sure I've left off some pertinent info accidently....
So--- Help?
