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    Registered User whufcwesthamuni's Avatar
    Join Date: Feb 2012
    Location: United Kingdom (Great Britain)
    Age: 25
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    whufcwesthamuni is offline

    Getting back into the gym after 4 years off?

    I'm 25. Naturally I'm an ecto-mesomorph.

    I stopped the gym 4 years ago. I got to about 90kg (200 lbs) at 6 foot (183 cm) at about 12% bodyfat. I was pretty ripped but took the gym seriously. I'd push myself to the limits. From a strength perspective my 1RM's was: squat 185kg (408 lbs), deadlift 210kg (463 lbs) and bench 120 kg (265 lbs).

    My philosophy was simply to spend as much time in there and regularly followed by eating like a machine. I'd train each body part for about 2 hours a day, 6-7 days a week and eat everything in sight (words can't describe how much I ate!). I'd train high reps, high intensity and high volume.

    I reached my goals, never set new ones, lost motivation and gradually got bored.

    A few months after this I went the gym here and there but sort of gone through the motions & not pushed myself hard. I decided I needed a break from it as mentally I wasn't enjoying it and lost the spark.

    I've not stepped foot in the gym in the last 4 years but stayed fit doing a lot of running and cycling so was doing that. All of the cardio meant I dropped a lot of size (I was cycling 150kms occasionally, running 5km in 20 mins).

    Now I want to get back into the gym and my motivation is sky high again.

    What's my best approach to get big again quickly? Part of me thinks do what worked last team but surely I won't have the endurance to sustain my high volume/frequency/intensity workouts? If I did this approach, due to the lack of strength I have now, I'd be lifting virtually nothing. Should I do bro splits? Should I focus on strength (eg running a program like Starting Strength, 5x5 Stronglifts etc)? Should I focus on going heavy or high reps etc etc.
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