Calling all gym rats and PTs....

[tgriff]

I need some help with a split for my dad. He hasnt lifted seriously in probably 20+ years and has started for the past 2 weeks or so. So I told him I would go to the boards to give him guidance..Help would be greatly appreciated...He is a big framed dude...I would say like and Endo-meso...He is 43 and right now about 6ft 1in around 230lbs and isnt looking to be the next Olympia but to just get more solid...Right now he is doing upper body one day and then lower body the next..with about 20 to 30 mins on the treadmill after that..Just wanted to hear you guys' suggestions and advice before I made any to him...Also I am going to post on the diet and supp boards about a diet for him...If you guys have any suggestions and ideas on that please post either here of there...Thanks in advance
Griff

 

[musketeer]

He should not do a split, rather an all body workout with 2-3 sets per exercise and 1-2 exercises per bodypart. All free-weights and orientated on good form (NOT to failure) in the 10-15 rep range. He should do this every day that he feels he can fit it in. If 15 reps is easy then add a little weight - do this for 6 weeks and then look for a more challenging routine - perhaps a split. The addition of cardio in the form of swimming is my personal favourite, because it will loosen the muscles and increase flexibility and develop core strength at the same time as burning fat and cardio conditioning.

 

[blut wump]

Great advice from musketeer. I've always prefered a little lower reps but higher is safer. There's no point putting him onto a split for a couple or three months. Make the most of full-body workouts for as long as they give results.

 

[Jim Ouini]

Pretty much agree with the two Plats above...full body 3 x week and starting low intensity/high rep especially if he hasn't lifted for 20yrs.

Not sure his background but probably best to include some core work as well.

 

[blut wump]

Do I know you?

Good point on the core work, even if he simply starts with some sit-ups and leg-raises.

 

[tgriff]

So like a fullbody routine...say every other day to include the weekend...and cardio 3 of those 4 days should be good...I know this isnt the right board but do you guys recommend any supps other than a multi??

 

[tgriff]

Okay so let me know what you think about this:
(for the records he would also be varying the routine i.e db for bb, seat rows for bb rows, angles of laterals...)
Critique please and let me know if I should change anything or have left something out...

Done 4-3 times a week everyother day
F bench 2x10-15
Incline bench 2x10-15
Lat Pulldowns 2x10-15
Rows 2x10-15
Seated military press 2x10-15
side laterals 2x10-15
Leg Press 2x10-15
Squats 2x10-15
Barbell curls 2x10-15
tricep pulldowns 2x10-15
sit-ups 2 sets
crunches 1-2 sets

Cardio Days 1,2,3

 

[Jim Ouini]

It's kind of a lot, IMO. That might take him a bit longer than he wants to spend in the gym.

Steve the Bluesman put a nice package together for his buddy:

http://elitefitness.com/forum/showpost.php?p=5212030&postcount=1

 

[blut wump]

I'd move the pulldowns to after rows and stand up for the overhead pressing, if possible. Similarly, squats before legpress. Another thing you can do, I case this is all a bit much for him, is to have two chest exercises on Monday, two legs exercises on Weds, back on Friday and, otherwise, drop the second.

Similarly with the shoulders. One day you could do military press. Another day, lighter on the shoulders, you could do laterals for the three heads: side raises, front raises, bent raises.

I like that your planning to mix up BB and DB work for most of the exercises.

 

[musketeer]

I like it mostly, but would rather it like this:

Squats 2x10-15
Leg Press 2x10-15
Flat bench 2x10-15 (do incline bench first every other workout)
Incline bench 2x10-15
Lat Pulldowns 2x10-15
Rows 2x10-15
STANDING military press 2x10-15 (like Blut Said)
side laterals 2x10-15
Barbell OR dumbell curls 2x10-15
tricep pulldowns OR overhead ext. 2x10-15
CALF raise or Toe Press 2 x 15-20
sit-ups 2 sets
crunches 1-2 sets

I would include all of those exercises in every workout because the idea is to re-learn the movments and to condition the body. 24 sets of 10-15 reps CAN be done in 50 mins, with about 30 seconds of repping and 90 seconds of rest. Add 10 mins for the warmups and then ten mins at the end for STRETCHING. None of the sets should be done to failure, and soreness in the muscles should not be an issue. This routine is not a bodybuilding program, it is a FITNESS regime. I do also like Blut's idea about doing less exercises in order to focus more intensity into fewer exercises, but in this first instance, intensity is not as important as overall conditioning. In order to benefit from a bodybuilding routine, you must first be fit and healthy.

 

[muscelove]

There was a mention of core strength. What do you guys think about throwing deads in there. IMO they are a staple of overall strength training. Also the curls and the pressdowns could be a waste of time considering he inst training for bodybuilding. Both the tris and the bis will be getting their fair share of work from other compound exercises.