I am an ex body builder coming back

S

stevie52

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I was a gymrat for about 10 years from about age 39 to 49. Some life issues and health issues kept me out. I am finally cleared to go again by the doctors and have a long way to go to get back. I have had 3 workouts this week. My first in years. Looking in the mirror is pathetic. Realizing where I was and where I want to be again.
First day I hit every muscle group with a combined total of 20 sets with with high reps and very very little weight. Still got dizzy and saw stars. Just a reminder of how hard its going to be this time. So I finished with cardio.
Second workout, the same but with no stars. But the familiar pain. The good pain I think. Todays workout. 30 cardio, 20 sets on chest only. MAx weight was just the bar. Incline decline flat and cable flies and presses. only enough weight to feel it. I just want to wake up my muscles and remind them of what is coming. High sets, high reps, with almost no weight.
I am back to almost a beginner with all the muscle I lost. I am only 10 pounds above my previous weight but I am certain I lost a lot more than that in muscle.
Am I on the right track? How many weeks should I maintain an "endurance" routine before I can start raising the weight? I haven't started using protein yet. Should that be added right away? Maybe I got this all wrong?
I am 52, and NOT in the best shape of my life.
 
Welcome back to the weights man!

There are a lot more knowledgeable people here than me, but I think adding solid proteins to your diet is a good idea (you know it is). Maybe a 3 day a week full body routine would be good with some light to moderate cardio on consecutive days. Keep the weights light of a month and focus on form and the movement of the muscles you are working. Find a pre made plan that would suit you once you feel you’re ready.
 
Mind if I ask what your health problems were? I am 50 and had open heart surgery April '08 and am back to hoisting weight, but am no body builder. If your health issues are recoverable and your doctor has approved you, and your "only" problem is your poor shape at 52, there is no reason you cannot get back into shape with time.
 
health problems

I will ad the protein beginning tonight. I eat salmon or sport caught albacore tuna everyday. Have for years. The omega 3's might be why I am still here. My weight training program is maybe more cardio than strength since almost no weight.
Health problems are hardened arteries. Tendency for blood to clot. Also 3 stents in my chest. Mild arthritis. High blood pressure. Claudication in my calfs during cardio. It gets better but I have to push thru it. And now I also was diagnosed with sleep apnea. I was top 10 % once, I have fallen a long way. My heart is actually real strong. Has to be to push thru those narrow arteries. Nagging shoulder pain, knee pain. I have to live with it. Going under the knife and out cold is too scary. Wake up with clots.
I will stay on the very light routine for a month. Than maybe go half way to what I used to lift. Prone to injury once I hit geezerhood. I believe you are right. In time I can get back.
 
I turned 40 this year and I’m having a hell of a time relighting my fire with the weights. Those little things aches and stiffness add up and don’t just go away like they used to and I need so much more recovery after a workout. Guys like you and g8 inspire me, and through you I know to take the long view, if I can focus on my next 10 years without hurting myself I’ll be ahead of the game. Of course there is always the unseen situation like the two of you have run into but if I do run into trouble I’ll need to be strong and as fit as I can be.

I don’t want to bring down your into post but my dad had to deal with cancer when he was 62 and just wasn’t ready for it. If he had just done a little something as he aged he might still be here (even though cancer (treatment)kicks the S*** out of everyone that has to deal with it).

Stay the course young man! Keep us updated. Join us in the journaling area to stay motivated.
 
I am probably going to go against what most will tell you but it is what I believe. Lower your reps and start upping your weight now. Do your cardio on seprate days. Train for strength now to get your soid base back then go from there. You ust have to adapt your idea of strength compared to what it used to be. Get back to basics. Squat, bench, Row.
 
Go to and read all this articles on shoulder and knee health.

If you don't have any limitations then you should start working in the 12-15 rep area for the next month. There is no reason why you should be using just the bar.
 
For an "ex bodybuilder" and someone who trained for TEN years, you sure are asking a lot of noobish questions. Not that I don't want to help, but that struck me as odd. Maybe it was the time off.

Anyways, baby steps. That's what you need. Also, what are your goals? What's your body fat % at? You should have some calipers lying around from your bodybuilding days... grab em and post some numbers. You're asking for help... understandable, but without having any specific goals everyone here can give you a 100 different routines and then on top of that 500 different permutations. You're aiming blind dawg!

One thing I CAN tell you... incorporate fish oils. Like... RIGHT NOW. 5g a day. And buy the freakin' bottle please. If you buy gelcaps you'll be popping like 10 a day because the dosage is so small.
 
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