[Matthew]

FBEOD is a good split to get back into training again. Although I’d not focus on the 1RM numbers so much. If you’re training for hypertrophy and not powerlifting then create the adaptive response with the least amount of loading possible. Your joints will thank you for it.

Kudos for training whilst working on construction sites. Impressive!

Yes mate, more focused on hypertrophy rather than raw numbers. But of course we need those strength gains & progressive overload for the muscle size to increase.

Full body has served me well whenever I go back to it, but I’m a few years older since I ran that type of programming.

Thanks James, it’s a hard slog some days (stonemason), but weight training has kept me injury free compared to some of my work colleagues that have knee, back, hip & shoulder issues.

Thanks for your response

[Matthew]

I 100% agree with Rich here as it was my own thoughts prior to reading his. Just start with this man and string together consistency not thinking too much ahead just taking one day at a time and seeing how you recover and slowly work the progress up, and then if you feel ready for a change in split then try it and do the same one day at a time!

Yep, sounds like a plan and will make adjustments when that time comes.

Thanks for your response

[Matthew]

Hi mate

Please try not to let the idea of systemic fatigue be a blocker before you’ve even got started – doesn’t bode well if you’re looking for it to be an issue.

I think with a year away from training, it’s sensible to start back up with high frequency low volume, so like your full body suggestion.

If you outgrow it, you can adjust, but if want to take it to town before needing to shift

Yep, completely agree. Starting with a self defeating attitude from the beginning is not good. I’m usually fine, and overreach well before start to doubt my programming or even start to think about cutting back or deloading.

Thanks for your reply.