Returning to the gym with the Beginner Template

Training Q&A [Moderated]
1

I’m returning to resistance training after a layoff of approximately seven months. I decided to start with the beginner template, but it’s really beating me up so far. I had only been training for about 2 years (using autoregulation the whole time) prior to being away from the gym, so this is my first time making a return to training and my fitness isn’t coming back as quickly as I expected.

I suspect the combined frequency of the squat (3x) and conventional deadlift (2x) in Phase 1 could be a factor. Based on experience, I can do just fine with 2x squat and 1x DL. Should I adjust the exercise selection and swap in some RDLs and leg press for my secondary and tertiary DL and Squat slots? Or should I knock the top end RPE targets down by 1?

2

I would swap the movements as you described first to see how you do with that. I would personally prefer to start with more movement variation, e.g. squats, leg press, split squats over squatting 3x/wk, but that’s just me.

3

Block I of the BT doesn’t provide an option for variations during the week, would you recommend just manually swapping in variations?

4

Yes, that would be fine.

5

I’m not sure I understand the question. Can you create a new thread with the specifics of the question? Sorry about that.