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I'm in the gym again after a long time of not training (6 months or so). My primary goal is fat loss, which is going fine with diet and cardio. But I want to get my muscle back, too, and I'm wondering what the best lifting plan for that would be. (Arms/chest are ok, but I need my back and leg muscle!!!!!)
I know the old adage about it being hard to gain muscle and lose fat at the same time, but it's also true that when you start from "scratch" you often do attain both goals - for awhile.
I would think that the best thing would be to lift heavy, like 4 sets of 6 reps, each bodypart once a week, concentrating on the compound movements. But I am also considering whether it would be better to do that once a week, and then also train each bodypart again but use lighter weights and higher reps. Like maybe 3 sets of 12 reps with more isolation movements for the second time around. And then there's the standard once a week, 3 sets of 8-12 reps.
Ideas?
I know the old adage about it being hard to gain muscle and lose fat at the same time, but it's also true that when you start from "scratch" you often do attain both goals - for awhile.
I would think that the best thing would be to lift heavy, like 4 sets of 6 reps, each bodypart once a week, concentrating on the compound movements. But I am also considering whether it would be better to do that once a week, and then also train each bodypart again but use lighter weights and higher reps. Like maybe 3 sets of 12 reps with more isolation movements for the second time around. And then there's the standard once a week, 3 sets of 8-12 reps.
Ideas?
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