Are you in a rush to get back into shape before the heat hits? Just starting out and dying to hit the weights? Not so fast! Especially if you have to press for more than 6 months in the gym. You certainly wouldn’t want an injury to cut you short. You’ll go slow and steady with a 3-day muscle conditioning program and you’ll be back to your old performance in no time.
Points you should pay attention to
Because you will probably be quite “rusty”, a good warm-up of 10 to 15 minutes on the treadmill is necessary. And don’t rush into the weights if you haven’t done some active stretching.
On the days in between, you can run on the treadmill, ride a bike, or do whatever sport you like.
Rest between sets for 2 minutes maximum.
This muscle conditioning program is 4 weeks long. However, if you are a complete beginner with weights you can go up to 12 weeks before leveling up.