T Nation

New Weight Lifter, Old Weight Gainer


#1

Hey guys,

So last year I lost almost 100 lbs of fat mass. Before this I was totally inactive/living off pizza and doritos, cut my calories and added an hour of cardio + a few small lifts every day to try to keep a bit of muscle mass. (mostly bench/squats and a few things) I still lost a ton of muscle mass in the weight loss process though.

Past 6 months I've been doing a full body workout program, about 4 d/wk + cardio on the off days. I want to work on regaining muscle mass now, but without dipping back into the ocean of lard I was drowning in before.

I was hoping to try a 3 day split
Day 0: Push excercises/Triceps
Day 1: Pull excercises/Biceps
Day 2: Legs/shoulders
Day 3: Rest +/- cardio

I was hoping I could get some advice on how to build a program/what kind of lifts would go well with that format. I'd like to build functional muscle, ideally, and not just focus on pure bulk. Thanks for the help!


#2

How to build a program: Look at the articles tab of this site. TONS of information, easier for you to read up directly from the authors rather than us doing a poor job of regurgitation.

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_shut_up_program_a_simple_and_effective_split

http://www.T-Nation.com/free_online_article/sports_body_training_performance/ten_killer_splits

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_pushpull_workout


#3

So basically chest/tris, back/bis, legs and shoulders? Not bad honestly. Now just use articles like how to build a damn good program to figure out exercise selection/volume and you'll be good.


#4

Thanks, this was exactly what I was looking for. I'll spend some more time sifting through the other articles to get a few more ideas.