T Nation

Help Me Get Back on the Wagon


I have been hot and cold with my lifting, but I'm currently working abroad (China) and have an enormous amount of time on my hands and I want to really get well established in lifting again by the time I return to the States.

However, I am no newbie to lifting--I have been doing it for about the last 6 years off and on. Right now I'm coming of a major back injury (herniated disc) and looking to ease into things--mainly with exercises that do not stress or load the spine.

Most of the articles I've read seem to be aimed at either a newbie or a person who has been lifting consistently for at least a year. I find myself in a weird in-between place. I am very familiar with technique and methods (I passed the CSCS exam) and I have been lifting for quite awhile. However, I am probably 6 mouths out of a consistent workout regimin, since then I've been exercising sporadically.

For those experienced--mind giving me a hand? Where should are start? Should I begin with a full-body routine like a complete noob, or should I do split body? What system should I participate in?

Very much appreciated.


I consider 6 years on and off just as much of a begginner as anyone 6 months into training.

anyway noone is going to spoon feed you the answers this site has hundreds of training articles at your disposal.
and WS4SB always produces nice results.


So rather than provide a link to one of those "hundreds of articles" you decided to make an utterly contentless post? K thanks.


I'd say you should start with this program IMO. http://www.T-Nation.com/findArticle.do?article=04-042-training

After that ceases to produce results, I'd do the "How to make a damn good program." It lays out how to make a program for the goals you want. It's really easy but a little time consuming, and you said you have a lot of time eh? Just don't forget that bodybuilding is 25% lifting and 75% diet.

Part 1 : http://www.T-Nation.com/readArticle.do?id=1701042&cr=

Part 2 : http://www.T-Nation.com/readArticle.do?id=1702383&cr=

Good luck, PM me if you have any questions.


Sounds like you need a new pair of panties.

You haven't even stated what your goals are, or where you're starting from. dlfury suggested a damn fine program. So what if he didn't create a link. Do you need him to visit you and type it into the search for you? Would you like someone to do the lifting for you too?