Hello everyone. First post, long time reader (lurker) on T-Nation.
I have been training on and off since I was 15 years old and due to illness have not trained for the last 4 years or so. I have some knowledge of training methods (and lots more since reading everything I could here on T-Nation) but I am stuck with a problem I can't seem to figure out.
I have always trained very hard, very heavy and almost to failure and now I am basicly beginning new again I am finding it very hard to start. When I train I find my muscles so sore and tender that I can't train that group again for 4-5 days.
Most beginning information I have read suggests doing whole body routines 3 times a week. For me this is massive overtraining with how hard I lift. I physically can't train the same muscle 3 times a week with the intensity I train at anyway. I do mainly compound lifts and oly lifts with maybe one or two supplemental isolation lifts.
I guess I just want to know how I should structure a real beginners program given that I train with a competition level intensity. I don't feel like I've worked at all if I haven't gone all out. Any ideas or suggestions would be much appreciated.