Wynton's routine needs help (long!, but funny little diagrams)

[shemp]

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OP is 44 and out of shape so obviously throwing down some starting strength moves and quickly ramping up to his 5rep max is going to end with him injured, hating exercise, and resigned to a lifetime of yoga and jogging. DO all the compound lifts but start light and STAY light. Anything close to failure is pointless, just work on training your muscles to do these very natural (but horribly unpracticed) movements for a few months and then start to push yourself.

A 44 year old body has the same capacity to build strength and mass as a 20 year old one (well almost), but it's not going to have the same resiliency to injury and over training.

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Essentially the same stuff but slowing down due to age and injury and the fact he's far more out of shape.

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Oh boy. I'm gonna start a gang called the 40andUps and kick your asses. He's playing sports twice a week and doing a combo elliptical/machine circuit two more times.

I'm all for taking things very slowly if/when you ramp up, but he ain't dead yet.

Wynton, there's all kinds of things you can do. You might look at crossfit which has a bunch of good and quick and well-focused workouts, keeps things varied and fun, and is built on complex movements. Or you could do something completely different set/rep wise like a Starting Strength thing. Or you might go in another direction, with circuit training built on dumbbell stuff-- snatches/cleans/presses.

You will, of course, want to take things slowly and pay close attention to learning the movements correctly, etc.

It might be worthwhile to reflect on these recurring injuries. Maybe you have a problem with adequately recovering/resting or with form that you need to address.