1- To get back into shape:
To monster sets (time constrained recovery sets)
where you to a set of 8-12 to exhaustion and then wait 10-20 seconds
and do another 2-3 reps. This will be part of your set.
2- To gain weight, you need to slow you metabolism down.
There is no real way to do this so you need to concentrate
on not brigning it up.
4-5 sets of 6-8 reps once you are close to where you were.
Drink milk and lots of amino acids.
Do not cross train or (Super set). Remember, you want to keep your metabolism
down. Get an ECG watch and start your next set when you are down under