Will I lose gains obtained on a bro-split over the last 4 years if I start doing a novice starting strength routine?
>>40118856
Some of them, maybe. It's easier to maintain than gain but there's still limits.
The question is why on earth you want to do a novice routine after four years.
>>40118866
I want to be stronger than I am now.
My bench/squat/deadlift are pathetic (because I never really trained them)
But I lift at home now, and I only have access to barbell/power-rack. No more meme machines for me to easy mode lifting on with a bro-split.
>>40118902
How pathetic are we talking here?
You might be better served by just throwing a few heavy sets on to the start of a higher volume approach than dumping your workload to like a fifth of what it was before.
>>40118941
I don't have any exact figures, because as I said, I've never really trained the lifts until recently because I've always used machines and strength-hammer plate loaded machines.
So far what I've gathered
Bench - 80kg x 8
Squat - 65kg x 8
OHP - 60kg x 8
Chin-Ups - 82kg x 10 *Bw*
Deadlift - ??????
I haven't started deadlifting yet because haven't set-up the platform for it, will have it ready by next week.
Pic related is my body as of a few days ago. 5'7 - 82kg.
I would like to get a 120kg bench, 160kg squat, 200kg deadlift.
>>40118970
You're unlikely to get to those numbers on a beginners routine, but it's definitely possible to get them over time.
If you are going to go back to a more beginner-ish approach I'd recommend doing something with more overall work and slightly less intensity. You need to build technique at sub-max weights rather than pushing too hard for PRs at the start. Strong + shitty technique is an easy way to hurt yourself.