Restarting FT after "years" of no training

[Rich.A]

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

Hi Scott, Thanks for the reply. It's good to know that you were able to successfuly train whilst completing your PhD, it gives me some hope.

My PhD is a mix between biomechanics and physiology. In essence, i'm investigating accentuated eccentric loading (AEL) in a squat, the first study was looking at the force-velocity relationship (as most research either focuses only the concentric side, or is a single joint model), we are hoping to publish this in the next month or so. Study 2 has been looking at the hip/knee/ankle joint moments of the concentric & eccentric phase of traditional squatting and AEL squatting. The next studies will then look at the acute/chronic responses to AEL squatting, and the changes in strength/hypertrophy/performance.

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In terms of what i want to do, competing does not interest me anymore (although i did want to in the past). Mainly, i want to build a physique that is maintainable year round, i want to enjoy training training, and a part of that is knowing that i am on the best path to maximizing my time in the gym. I think i realise i have to be a lot more organised if i want to achieve this.

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I completely agree with what you said re: starting with a full body and increase volume slightly over time, i would then focus on maximizing recovery.

I have reread FT as well as reading a lot of stuff by Jordan Peters, and looking at the general structure of how both of you seem to program.

I will probably set up my plan to be: Heavy Lower/Light Upper, Heavy Upper/Light Lower etc. with exercises focusing on: Hamstring, Thigh, Calf, Chest, Delt, Back Width, Back Thickness.

1 Set per exercise (2 for calfs), 6-10 reps for heavy, 15+ reps for light. Progress in volume (if needed) over 8-12 weeks. Then slowly transition over to a FT style of training 3x per week.