Helping My Dad

Bigger Stronger Leaner Over 35 Lifter
1

My dad is 50ish years old and has been using machines for the last week or so and after next week he will start doing some freeweights. Problems are
1.high blood pressure- needs to go down

2.upcoming foot surgery (as in only using excersize bikes for cardio which isn’t that bad but still)

  1. bad lower back and poor knee flexability

  2. weak/bad deltoid area

5.not a good diet but not terrible

  1. zilcho training experience and I doubt very much respect for my advice

I pretty much didn’t argue about the machines when he started out because of these things. I figure after machines I would have him doing some really light excersizes in the 8-12 rep range, I think that would help his bad areas and not potentially hurt him as a low rep program would. was kinda thinking of something like this

Workout A
1flat bench press (euther dumbell or barbell depending on taste)
2. squat (machine or box squats to help learn form at first)
3.lat pulldown/assisted chins
4.leg curls

Workout B
1.Military press
2.barbell deadlift (extremely light at first)
3.calf raises
4.rows/barbell curls

3 days a week altering which one gets done once/twice each week.

Everhing would be pretty light at first and slowly working up so he doesn’t get hurt.

2

I actually got my 70 year old father in the gym and the iron bug bit him. I would just continue to share the gym time and wait for him to ask you more questions. Point him here as well as other web sites and let him go at his own pace. (There is NOTHING worse than unsolicited gym advice!)

BTW my dad built some quality muscle and was totally into to it! Funnny question ever “Son, how do I get those AB thingies?”

3

Given that he is 50 or so, it’s okay if he isn’t ripping and roaring around the gym trying to hulkify himself.

As long as he is exercising regularly he’ll start to notice changes and start to feel better. Perhaps he’ll want to get more serious and perhaps he won’t.

Just remember that at that age, previously being sedentary, he isn’t playing by the same rules as most of us. Be patient and let him progress at a pace he is comfortable with.

4

yeah, a question though the current workout is a good setup though right?