Like I said earlier its been over 8 years since I was last in a gym but in 6 months I'm already almost back at the level of strength that took me years to build back in my 20s.
That's called "Ol' man strength" like Randy Couture from the UFC! LOL I have been trying to balance my weight gain responsibly. I weighed about 190 a year ago and have been slowly inching my way up to 210. A lot of my problem going from a plyometrics centered routine, administered by a strength and conditioning coach formerly of the Cleveland Browns, to almost strictly free weights was volume. I didn't realize that, at 30, I could only hit up one major muscle group a week real hard and maximize my gaining of mass. I was working out too much!
Now I am lifting 5-6 days a week and playing in an all day softball league on Sun. but I am spreading out the days I hit up the muscle groups more to give more recovery. I'll hit chest twice a week but I don't do the same exercise the second chest day as I did on the first. On my bi's/back day I focus mostly on the back the first day and hit it hard (it takes less time for my back to recover than my arms). So, for simplicity sake, I work out a muscle group twice a week but the days have completely different exercises sometimes focusing on very specific features like upper middle chest or for arms I may focus on the braciallus instead of doing 2 sets of preacher curls on two separate days. I think people get wrapped up around doing the big compound exercises like flant bench bar bell presses and just do it with too high of a volume.
I stick with a routine for about 6-8 weeks and switch it up between high intensity, explosive, reps and heavy weight and more methodical technique stressing pefect form. Sometimes I do as low as 6-8 reps but it allows me to bump the weight up. You have to do it if you want to get big but I used to think "you HAVE to do 10 reps!". Weight lifting is so dynamic and I think that's why I love it so much.
I am 6'1" or 6'2" depending on the nurse doing the measuring and 210-212 and am pretty happy with where I'm at (able to do 25 strict form pull-ups/ body weight + 40 lbs flat bench) but there is that Adonis complex where I want to be freaking huge. I know it turns alot of people off though because people look at me like I'm a meat head. It can be a help and a hindrance because people don't want to mess with you 99% of the time but I have had dude's at a bar or whatever want to puff up there chest for whatever reason, I don't know. I think if you are out of shape "you're not a threat".
Here's a nutrition tip to add to what Cody said about maintain high protein and low calories. White meat is the best way to get your protein but take it a step further and when your shopping think "protein source with as few feet as possible". Look to legumes and fish for protein, it's great. You need to find out what you daily caloric intake should be for your height and weight. If you want to lose weight you want to take in a slight deficit of calories and if you want to gain muscle you need to be in a caloric surplus. Make sure they are good quality calories, not from fat, and watch the simple carbs like sugar.
You should also spend a little money on fish oil and glucosimine if you're ol' joints are aching. Don't let that slow you down. Also, it's not big on the east coast as much as here, but hot yoga or Bikrams Yoga does wonders for flexibility and WILL help with joint inflammation like in elbows and knees. I had tendinitis in my elbow and about a month of Bikrams I went off the Motrin completely. I encourage you to look into Cody, I'm sure there is a studio near you up there. Also, my wife lost a lot of excess weight and now has a hard Yoga body.
Sorry for such a long post but weight lifting and fitness are almost a bigger hobby than my cuda. I spend the money on the car but I spend way more time in the gym. It's something I'm passionate about and am so glad to hear that Dave is getting back into it. My dream garage would be 1/3 weight room and Cross Fit gym and 2/3 car garage.
