I’ve been lurking T-Nation for a while, and really enjoy all the information this place has to offer. So I’m hoping that some of the more experienced lifters out there can have a look at my plan and give me some tips for getting back into lifting.
I’m 26 years old, 5’10", 173lbs, ~16% bf (guessing based on past measurements and how I look today).
About a year ago I had a subacromial decompression on my left shoulder, and finally I’m able to work out without pain again (it had been about 2 years). Previously when I lifted, it was 90-minute marathons and while I did get stronger, I burned out frequently.
Now that I’m getting back into it, my primary goal is to look good with my shirt off (something I think we all want), but I would also like to be strong.
Here’s my current approach – let me know what you think…
2-way split, training M/W/F (i.e., each body part 3 times in 2 weeks)
Alternating between heavy (3 x 6-8 reps) and light (2 x 12-15 reps) days.
DAY 1: Back, biceps, external rotators
- Pullups (heavy day) or pulldowns (light day)
- DB rows
- Bent-over DB flyes
- Standing DB curls
- Lying external rotations
DAY 2: Legs, chest, shoulders, triceps, abs
- DB bench
- Standing DB OH press
- Decline EZ bar skullcrushers
- Weighted swiss ball crunches
A word about squats: I have VERY tight hips, which makes it difficult for me to go ATG without “tucking” my ass under my lower back. So currently I’m just working on my form doing bodyweight squats holding onto a broomstick planted in front of me. I’m also doing SMR with a roller as often as possible (4-5 times a week), which seems to be helping with the flexibility.
Needless to say, once I’m happy with my form and no longer need the broomstick, I plan to start adding weight and also incorporate deadlifts.
I’m counting my calories every day and aiming for a macronutrient split of about 40/30/30, which I get close to on most days. I’m sticking around maintenance calories in the hopes that as a relative (re-)beginner, I can change my body composition for a while without gaining fat.
Any thoughts on this plan?