4 day split ok for newbie?

niceguy2702 · 20-09-2004, 02:45 PM

as mentioned in other posts....40 yr old....need to loose 5 stone!!...10 yrs out of training.. in other words LARD ARSE lol...would it be ok to go straight in2 a 4 day split routine?....and if so..could anyone advise the best to start with? which excercise for which bodypart etc...many thanks...mr niceguy btw im looking to loose the lard and after get back in2 building!!!!!

spearman · 20-09-2004, 05:29 PM

Hi mate,

IMO wouldn't go straight into 4 day split if trying to shift body fat is main objective. I would lift 3 days a week focus on big compound moves (squat, deadlift, bench press, rows etc) and do cardio for another 3 days a week and have 1 day rest. Keep it simple to start off with

Something Like

Mon- Legs
Tues- Cardio (30 mins)
Wed- Chest, shouders and tri's
Thurs- Cardio (30 mins)
Fri - Back and Bi's
Sat- Cardio (30 mins)
Sun- Rest

Start off nice and easy and gradually increase as things improve. Dont rush and it build everything up.
Most important thing is diet, keep your eating as clean as poss, lots of protien and moderate complex carbs with minimal fat.

Hope this helps and welcome back to iron :mrgreen:

S

niceguy2702 · 20-09-2004, 06:32 PM

thanks for that spearman....i would imagine with that routine the lard should come off quite kwik!!!..lol......niceguy could you give me an idea to what the "complex carbs " are i should eat

spearman · 20-09-2004, 07:20 PM

No probs dude, complex carbs are things like potatoes, pasta and rice. Spread your meals out to every 3 hours, small and frequent is the key, it will help your motabolism(spelling??). But when trying to lose fat, i dont eat carbs in my last meal before bed.

richb · 30-09-2004, 09:55 PM

If your looking to lose 5 stone I would focus more on your cardio to begin with and of course a good eating plan. Include some form of weight training to help increase your metabolism. I would say start with a 5 minute light cardio warm up and then move on to a simple whole body weights programme. Begin with one compound movement per major body part e.g Bench press for chest, squats for legs, bent over rows for back and shoulder press for delts. After this do a good 30 minutes of cardio working at about 65 -75% of max heart rate. Finish with a cool down and then a few sets of crunches to hit the abs. Try that 3 times a week for a month or so before looking at a split programme.

20-09-2004, 02:45 PM	#1 (permalink)
niceguy2702 Under Construction Join Date: Sep 2004 Location: manchester uk Posts: 13 Rep Power:	4 day split ok for newbie? as mentioned in other posts....40 yr old....need to loose 5 stone!!...10 yrs out of training.. in other words LARD ARSE lol...would it be ok to go straight in2 a 4 day split routine?....and if so..could anyone advise the best to start with? which excercise for which bodypart etc...many thanks...mr niceguy btw im looking to loose the lard and after get back in2 building!!!!!

20-09-2004, 05:29 PM	#2 (permalink)
spearman Join Date: Aug 2004 Location: Glasgow Posts: 44 Rep Power:	Hi mate, IMO wouldn't go straight into 4 day split if trying to shift body fat is main objective. I would lift 3 days a week focus on big compound moves (squat, deadlift, bench press, rows etc) and do cardio for another 3 days a week and have 1 day rest. Keep it simple to start off with Something Like Mon- Legs Tues- Cardio (30 mins) Wed- Chest, shouders and tri's Thurs- Cardio (30 mins) Fri - Back and Bi's Sat- Cardio (30 mins) Sun- Rest Start off nice and easy and gradually increase as things improve. Dont rush and it build everything up. Most important thing is diet, keep your eating as clean as poss, lots of protien and moderate complex carbs with minimal fat. Hope this helps and welcome back to iron :mrgreen: S ______________________ "Hard But Smart"

20-09-2004, 07:20 PM	#4 (permalink)
spearman Join Date: Aug 2004 Location: Glasgow Posts: 44 Rep Power:	No probs dude, complex carbs are things like potatoes, pasta and rice. Spread your meals out to every 3 hours, small and frequent is the key, it will help your motabolism(spelling??). But when trying to lose fat, i dont eat carbs in my last meal before bed. ______________________ "Hard But Smart"

30-09-2004, 09:55 PM	#5 (permalink)
richb Under Construction Join Date: Jul 2004 Location: englind Posts: 4 Rep Power:	Re: 4 day split ok for newbie? If your looking to lose 5 stone I would focus more on your cardio to begin with and of course a good eating plan. Include some form of weight training to help increase your metabolism. I would say start with a 5 minute light cardio warm up and then move on to a simple whole body weights programme. Begin with one compound movement per major body part e.g Bench press for chest, squats for legs, bent over rows for back and shoulder press for delts. After this do a good 30 minutes of cardio working at about 65 -75% of max heart rate. Finish with a cool down and then a few sets of crunches to hit the abs. Try that 3 times a week for a month or so before looking at a split programme. ______________________ rich b

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20-09-2004, 06:32 PM	#3 (permalink)
niceguy2702 Under Construction Join Date: Sep 2004 Location: manchester uk Posts: 13 Rep Power:	thanks for that spearman....i would imagine with that routine the lard should come off quite kwik!!!..lol......niceguy could you give me an idea to what the "complex carbs " are i should eat