I think you guys are looking for this.
I find that the best way to regain lost strength is high frequency, submaximal work.
-Pick 4-5 lifts that cover the whole body
-Do 3-5 work sets of each, every day
- Use a linear double progression:
Start by doing sets of 5 reps. Start with a light weight, well below what you can currently do for 5 reps.
Every day add 5-10lbs on each lift.
When you cannot add even 5lbs on a lift, shift to sets of 3 and keep increasing the load daily.
When you cannot add 5lbs on a lift for sets of 3, switch to sets of 1 and keep increasing the load daily.
When you cannot add weight for your sets of 1 for 3 consecutive days, switch to a more normal program.
NOTE: you only perform on rep number per workout…
For example you do 3 sets of 5 every day, adding 5-10lbs at every workout… you do all your work sets of one day with the same weight.
When you cannot go up in weight with sets of 5 in one workout, you switch to sets of 3. Keep adding weight every workout (doing all 3-5 sets in one workout with the same weight). When you cannot add weight for sets of 3, switch to sets of 1 and keep adding weight at every workout.
sput thats it,thanks buddy appreciate it.