3 month break from weightlifting

[hexxeh]

So I was extremely busy tht past 3 month and I was unable to go to the gym. Thus, lost muscle, shape, weight etc.

Now I'm back and I'm wondering whats the fastest and most effective way to reach to what I use able lift. For example, I used to bench press (using dumbbells) 80lbs per arm. Now I'm back and my max was 55lbs.

I also decided to go a different approach, more hardcore. I used to do 3-4 days /week @ the gym. Now I do roughly 5. Here is what I do.


Day 1: Chest/Biceps
Day 2: Shoulder/Tri
Day 3: OFF
Day 4: Back/Legs
Day 5: Chest/Biceps
Day 6: OFF
Day 7: Should/Tri
Day 8: Back/Legs
Day 9: OFF

and so forth. basically 2 days on, 1 off.

Am I over-training? Or is that good enough in order to see fast gains and get back to how I use to.

Any input is appreciated.

Thanks

[diegomartinez6933]

There's a better way to do it, atleast in my opinion. There's a new idea called two-a-days, where you work out twice a day and rest the next day.

Monday: upper body A.M. lower body P.M.
Tuesday: off
Wednesday: Lower body A.M. upper body P.M.
and so on. Cardio on the weekend.

It gives your nervous system double the work, and much needed rest.

Nutrition is key.