Restarting FT after "years" of no training

[Scott Stevenson]

Where to begin...

I bought the FT book when it first came out, and i absolutely loved the style of training at the time. As time went on, i eventually stopped training as much, and i have been inconsistent in the gym for perhaps 3 years or so. This is simply because training wasn't a high priority in my life. At the time I was completing my BSc in sports & exercise science, and then a MSc, and now I am halfway through my PhD - consistent training was the last thing on my mind, if i was lucky i would get to the gym once a week, but there has been month long periods where i have done none.

Having reflected a lot over this gym lockdown period, i've come to realise that serious training was a big joy in my life, and something that i seriously regret giving up. And some of my favorite programs where FT, DC, & 531.

So here is my question, would it be wise to start FT (Tier 1) as soon as the gyms re-open? Or should i give myself a solid base of training prior to jumping in?

Thanks in advance

Rich

Hey Rich!

I trained through my PhD (competed even), but mined was in exercise physiology. (What are you studying?...)

I bring that up mainly b/c I, too, was crazy busy and knew from the lack of sleep and overwork I'd not be making any crazy gains. Instead, training was my respite, my "me" time. I would train entirely intuitively, essentially, and I trained HARD. I messed around with different dietary strategies (Keto being one) and learned how to keep myself lean with a diet that was sustainable. (There was one point where I think I trained every day straight for about 2 years, even if this meant coming into the gym at 4AM, which is what I had to do on many occasions.

So, big Q is what do you want to do and what can you fit into your a schedule?...

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I'd probably start with a full body workout, 3x / week, shy of failure initially and building volume to maybe 3 sets / large muscle groups and 1-2 for smaller until you feel you're ready for another split or to move to FT.

You could then do the Family man plan (or similar) or just move through the FT days as you can fit into your schedule. This will mean training everything at least twice weekly even if you just get to the gym 2-3x / week.

-S