Bodybuilding for the Beginner!

ORIGINAL: Andvarion

So the beginning routine doesn't have too much volume? It looks a bit full when compared to many people's routines.

I'm pretty much an ectomorph (hardgainer, skinny/slim), would this beginner routine still work for me?

Yep but if you are naturally skinny then you've gotta eat big to get big. The diet is so important for people in need of mass. Eat every 2hrs max. Eat lots of protein and complex carb along with good fats. Train with intensity and get as much sleep as you can as that's when you grow most.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: deMuRe

Great article, I just joined the forum and I see a recommendation to read this after typing "Cardio after Weights" into Google. This is exactly what every beginner needs, I'm printing it out and reading it more then once.

Thank you for the article!!!

You're welcome and best of luck.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

nice one cashman

fao cashman or musclebob:
Im planning on starting the routine end of this month but theres something id like your opinion on. I showed the routine to a work mate whos gone to the gym for years he said it was very similar to his routine however he didnt advise deadlift for me at this stage. Obviously he has the advantage of being able to see me in the flesh. He was saying i should try to build up some strength in my lower back first then change to deadlift in a couple of months time. what do you think? Ive listed my stats below.
ps im an ecto if you hadnt guessed by my stats.
HEIGHT 6'1
WEIGHT 133 pounds
CHEST 36
NECK 14
BI /FORARM 10
CALF 13
WAIST 29
THIGH 18
Currently the only exercise i do is swimming appx half a mile once a week plus i walk about 5 mile a day at work.
GOALS: STRONGER,Fitter and a better physique
Hope theres enough info

dont know whats wrong with trying deadlift, but with light weights mate :)

ORIGINAL: dazzadwm

fao cashman or musclebob:
Im planning on starting the routine end of this month but theres something id like your opinion on. I showed the routine to a work mate whos gone to the gym for years he said it was very similar to his routine however he didnt advise deadlift for me at this stage. Obviously he has the advantage of being able to see me in the flesh. He was saying i should try to build up some strength in my lower back first then change to deadlift in a couple of months time. what do you think? Ive listed my stats below.
ps im an ecto if you hadnt guessed by my stats.
HEIGHT 6'1
WEIGHT 133 pounds
CHEST 36
NECK 14
BI /FORARM 10
CALF 13
WAIST 29
THIGH 18
Currently the only exercise i do is swimming appx half a mile once a week plus i walk about 5 mile a day at work.
GOALS: STRONGER,Fitter and a better physique
Hope theres enough info

Deadlift is perfectly fine. Start very light and learn strict form... get experienced lifter or gym trainer to show you and monitor how you do it. Get into those good compound habits now. Your back will quickly strengthen and you will be able to maximise that 1st 3 month growth spurt. Same goes for all the lifts. Start light and work on perfect form. Strength and mass will soon follow.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

nice post cashman i wil l give it a read.

Squat -115kg x 3(new best on the 20/6/2005)
Bench -70kg
Deadlift -105kg.
Total -290kg.
I am 19, 5'4",56kg(125lbs) 8%fat
MuscleM4ns Journal!!

Hi Cashman

Thanks for this thread. It’s proving fascinating …. And a little confusing too in that it has upended my perceptions and changed my approach to what I’ve been doing.

I am 51 and begun training only just over a year ago. I modestly believe that the results have been spectacular so far – I’ve gone from a size 34 trouser to a 31 and my chest, arms and shoulders are carrying muscle I never thought possible.

I need advice now though because I think that I’ve ‘plateaued.’

My routine:
Every morning at home I ride 20 minutes on a stationary bike.
Every second morning (used to be every morning) I do 3 or 4 sets of abs.
At the gym:
On Mondays, Wednesdays and Fridays I alternate back & rear shoulder with chest & front shoulders - so it goes Monday - chest ... Weds - back... Friday - chest.... Monday - back..... Weds - chest.....
On Tuesday and Saturday I’ve been doing arms and legs.
Thursday & Sunday = rest.

The exercises and sets x reps are as follows:

Chest & Front Shoulders:
Always:
4 x 15 Pec Deck Machine Flyes
4 x 15 Cable Crossover
4 x 15 Dumbbell Bench Press
Plus a choice of:
4 x 15 Barbell Decline Bench Press
4 x 15 Incline Dumbbell Press
Occasionally:
Machine Bench Press
Machine Incline Press
Plus always:
4 x 15 Front Cable Raise
4 x 15 Standing Upright Barbell Row
Plus (depending on the time) a choice of:
4 x 12 - 15 Side Lateral Raises
4 x 15 Delts Machine
4 x 15 Machine Shoulder (Military) Press
4 x 15 Front Dumbbell Raise
4 x 12 - 15 Seated Dumbbell Press

Back & Back shoulders:
Always
4 x 15 Close-Grip Front Lat Pulldown
4 x 15 Wide-Grip Lat Pulldown
4 x 15 Machine low Row
4 x 15 Upper back Row Machine
Always:
Bent Over Low-Pulley Side Lateral
Plus a choice of:
Seated Bent Over Rear Delt Raise
Side Lateral Raise

Arms:
Always
4 x 15 Cable Tricep Pushdowns
4 x 15 Tricep Rope Extensions
4 x 15 Bicep Cable Preacher Curls
4 x 15 Bicep Cable Hammer Curls with a Rope
Sometimes:
Barbell curls
Dumbell curls

Plus, every time I go to the gym I do 3 sets of 20 x Hyper Extensions.

Legs - I do the pretty standard range on the machines.

I should mention that I have 2 prolapsed discs (L4 & L5) which occasionally play up and preclude a range of exercises. Also, I have a buggered left shoulder which can give trouble.

I want to build muscle ....as fast as possible!

After reading your thread I’m thinking of changing completely to something like:

Monday: Legs & shoulders

Wednesday: Chest & Triceps

Friday: Back, Biceps & Traps.

Should I change from what I always did before which is, say, Lat Pulldowns - 15 x 85kgs, 15 x 90kgs, 12 x 95kgs and 6 x 100kgs & 9 x 75kgs as a drop set and look at 4 sets of 8 reps @ 100kgs?

I find it incredibly hard to get my mind around doing something once a week and accepting that it is better than doubling up for double results! I was brought up to understand that double the effort leads to double the results - maybe at 51 I'm real old 'Old School'.

Thanks

You have mail but basically you are overtraining with too many sets and reps IMHO which is why you have plateaud. Try my listed routine and watch the changes happen.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

hey cashman got anything on stretching by any chance?

Das monstrum in mir wird explodieren!

Hi, I've been reading this message board for quite a while now, and you guys are seriuosly amazing. Thanks for being so helpful.

Cashman, I weight trained for the first time last year, then took 5 months off. Now i'm returning to the gym, and your 3 day workout caught my eye. I modified it some to fit my needs, and I was wondering if it looks ok.

Sunday

Deadlifts 5x5
Bent over barbell rows 3x5
Shrugs 5x5
Wide-grip chins 5x5
Lat pull-down 3x8~12
Barbell bicep curls 5x5


Tuesday

Bench press 5x5
Dips
Dumbell military press 5x5
Skull crushers 5x5


Thursday

Squats 5x5
Stiff legged deadlift 5x5
Calf raises 5x5
Dumbell side bends 3x8~12
Inclined sit-ups

Since I only have 4 exercises on Tuesday, is there something else I can throw in there?

snapple, If you are training 5x5 with high intensity you don't need anything else on chest day but you could always throw in a couple of sets of incline flyes if you have the energy :-)

As for back day.. there is too much. Drop pull do0wns if you are wide grip chinning. I'd also only do a couple of sets of shrugs if you are 5x5 on deadlift as 5x5 on deads with high intensity will obliterate you any way LOL.

Hope that helps. Remember that 5x5 is a high intensity rep/set method so keep rest periods fairly short and start with a weight you can just manage 5 perfect reps with on the 1st set. If you think you can push out 6 or 7 then add a little more weight. By around set 3 you should only get to around 3 reps with strict form when you first start out.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: MuscleBob

hey cashman got anything on stretching by any chance?

Unfortunately not though might be worth searching in the training correctly forum. As far as I go with stretching I stretch the muscles worked in my session AFTER the session itself (sometimes lightly during the session as well). Best done after as the muscles are nicely warmed up and blood is flowing freely through the tissue. IIRC stretching after also helps promote more growth.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

thanks cashman, that makes perfect sense. i threw the shrugs in there at a friend's recommendation (he's a physical training major), we'll see how tired i am after the deadlifts. thanks again, you rock!

Great Post Cashman. I have always been relatively fit but when i started uni two years ago i stoped exercise. i am know very serious to get fit again and am starting bb. probably a classic but i was majorly inspired by pumping iron. i am going to use your spit routine. your advise was just what i was looking for. thank you. Rich

This is getting ridiculous. Cashman needs his on website at this rate LOL. Ive only bothered to read the whole thing now for some reason, where the hell was this stuff when i started all those years ago (man i was stupid when i was young lol).

LOL... Thanks guys. Just really scratching the surface here though as there is a whole world of info that you will find out about as you go forward (and much of it from the MT bretheren )

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

great post cashman, i'm on your routine right now.

i have a few questions though. About protein supplements, how much are we supposed to take? i read 1.5grams/ 1 pound of body weight. What does protein actually do anyway? Also i've read in a few threads that people also take creatine. whats that?

also does anyone have a description or link on how to do the overhead cable presses? i cant seem to find info on that.

ight, i want to build up my arms and pectorals, does any one know how to do this at home with extremely limited resources
pls reply
fanx

ORIGINAL: jay j

ight, i want to build up my arms and pectorals, does any one know how to do this at home with extremely limited resources
pls reply
fanx

If you have anywhere to do them weighted pullups and pressups might be an idea mate. This won't build massive amounts of muscle but will add some, especially if you have something to weigh you down, even just a big book!

The day you underestimate your opponent, is the day you get one of these: [url="http://www.muscletalk.co.uk/Beware_of_the_dark%25%25%25/m_361517/tm.htm"][/url] Beware of the Dark...

ORIGINAL: miniscule

great post cashman, i'm on your routine right now.

i have a few questions though. About protein supplements, how much are we supposed to take? i read 1.5grams/ 1 pound of body weight. What does protein actually do anyway? Also i've read in a few threads that people also take creatine. whats that?

also does anyone have a description or link on how to do the overhead cable presses? i cant seem to find info on that.

Protein is the building blocks for muscle development. That figure is about right. Best from as much whole food as poss - chicken, lean beef, egg whites, etc

Leave creatine as a beginner as you will gain well anway when you start trainingt and eating right.

Overhead presses can be found on one of the pages in this topic around midway IIRC

good luck.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: jay j

ight, i want to build up my arms and pectorals, does any one know how to do this at home with extremely limited resources
pls reply
fanx

don't make the mistake of just training the areas you want to look bigger. You will gain muscle quicker if you train all the muscle groups and you will build a more balance physique and have much less risk of injury in the longer term. If you want to add muscle to those areas then train it all. You really need barbell, bench, dumbells and some kind of squat rack and you can build an excellent physique from home. If not then join a decent gym with good free weights.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Sorry for such a noob question but the search didn't turn up any results. What is a stone in referance to a persons weight? At this point in time I just want to add lean size. I'd like to not get much fatter and I'm not worried about STR, but I'd like to add some size and then start doing some trimming. I've been doing small cycles from lots of reps to just a few. Suggestions? Parts of me put on size really easily and parts do not. Unfortunatly it's my arms that don't like to grow.

a stone=14lbs

so what is your current routine like?

have you tried the routine on first page?

Das monstrum in mir wird explodieren!

Some days I'll do sets of 15-20 and some days I'll do 6-8. I generally do 8-16 sets per body part, depending on the day and muscle size.

I mostly try and mix things up. If I'm not "feeling" it the next day then I'll do something different next time I work out.

I guess I'm 5'10" and a bit over 15 stones. I think losing about a stone of fat would make me about as trim as I desire. If I could add a stone of muscle and lose a stone of fat I'd feel ready to enter a comp. I however have never been much bigger than I am now.

I have not specifically done the routine on the first page it's pretty close to what I have been doing.

After years of cycling getting the miles in I've decided to give bodybuilding a go. I have a question on bulking up for beginers. I have troulbe putting weight in the past and my upper body has lost most muscle mass during years of cycling. I'm 145 llb with body fat in the region of 9%(according to tanita scales) and a chest 0f only 33".

I believe I should aim for bodyweight in KG times by two for protein intake, but should I take weight gain powder or just whey protein? I'll proberbly still ride 2 hour sessions for cardio inbetween workouts.

Zulu, can youlist your current routine in full - sets, reps, excersizes and on which days (include cardio and diet details also) and we'll see if we can tweak it for you.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Assos... if you want to add mass then eat. 2g will help but you really need to put the calories in with complex carbs and good fats as well. You'll need a strong training and rest programme and for the first couple of months ease up on the cardio as that uses valuable calories that could have been used to fuel growth.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

assos. look into the the progress journals forum. there you will find what to eat for bulking and how many meals you should have. best place to look for a diet imo.

Thanks guys. Will go through the site with a comb to check out usefull unbias info. One thing though. Is the weider system any good for beginners?

cash,

im really looking to hit my shoulders hard with the bb,as ive v narrow shoulders,i want the broadness from the front and the thickness from side

is there anything i can throw into shoulders day or would i risk overtraining?

cheers in advance

(amazing thread,perfect for us beginners)

hey Andyers, you can get bigger shoulders with this routine!
If you train them hard enough, the lateral (for broud shoulders!) and anterior heads will be hit nicely on shoulder day.
Also the posterior one gets trained on back day in my experience.

I know the shoulders workout can take very little time and seem less tiring than other days, but your shoulders will get enough work if you train hard.
Just keep at this routine and your shoulders should come along nicely!

I do chest,shoulders,triceps,abs on day 1, legs,back,biceps,abs on day 2 and rest on day 3, is this a good split or should i change it?

Legs and back shouldn't be trained together as they are the two biggest muscle groups. Change it mate.

Strength of a shirehorse. Speed of a racehorse. Brains of a rockinghorse!

^^^^^^ good advice, there's no way i could properly do deadlifts and squats in the same workout

start - 8 stone 7 lbs
current - 10 stone 1 lb

Ok im gonna change my routine ^^^ do u think the 2 days on 1 day off is good? or will i overtrain? check out my journel to see what i do and any advice please, cheers guys....

Morning all, I've signed up to the forum to try and resolve the following issue that I'm having trouble getting my head round. I've read most of this thread to find the answer and it has been discussed. Anyway my question is about Whey protein.

I've come to the conclusion to take 30g post workout and 30g in the morning as soon as I wake up. I'll stick to 30g a day. Post workout one day and then in the morning the next then before I do cardio.

My question is why can't I take it post cardio? I'd rather have it post cardio than pre cardio. I don't want to be feeling bloated pre cardio and I want my body to use fat reserves for energy.

Also after I have my 30g post workout whey I usually have my dinner too, is this ok?

One more question, I haven't got time to make the shake in the morning before a jog so can I make it up the night before and leave it in the fridge? I'm just wondering if anything will happen to the protein overnight?

I've also learned to train my triceps on the same day as my chest now so I'll alter my rountine a bit. Thanks for the help, great thread by the way.

Stiff legged deadlift.(first week on routine)
Im 6'1 and struggling 2 reach the floor to pick up the bar should i prop it up on something or should i do what i did last night and pick it up in a squat position then just bend as far forward as i can each rep until the end of the set then put it back down in a squat position. ps i had to stop last night after 2nd rep of third set as i thought my hams were going to snap! struggling to walk today.

My question is why can't I take it post cardio? I'd rather have it post cardio than pre cardio. I don't want to be feeling bloated pre cardio and I want my body to use fat reserves for energy.
Well TT recommended me both post and pre-cardio followed by a pro/fat meal 30 minutes later

Also after I have my 30g post workout whey I usually have my dinner too, is this ok?
You might want to wait 45 minutes before eating after your PWO shake to let it get absorbed as having a meal alongside will slow the digestion of the whey, and a rapid digestion is why we have whey after training

One more question, I haven't got time to make the shake in the morning before a jog so can I make it up the night before and leave it in the fridge? I'm just wondering if anything will happen to the protein overnight?
the protein might get denatured im not too sure myself of how bad it would be, but it certainly be better to just make it on the spot, takes 2 minutes anywayz doesnt it?

I've also learned to train my triceps on the same day as my chest now so I'll alter my rountine a bit. Thanks for the help, great thread by the way.
indeed is, cashman's the man!

Das monstrum in mir wird explodieren!

Thanks for the reply.

You might want to wait 45 minutes before eating after your PWO shake to let it get absorbed as having a meal alongside will slow the digestion of the whey, and a rapid digestion is why we have whey after training

Yes, I've started waiting 45 minutes to an hour now.

the protein might get denatured im not too sure myself of how bad it would be, but it certainly be better to just make it on the spot, takes 2 minutes anywayz doesnt it?

I'm still doing this though, nobody has suggested not to. I wake up at 6.30am on a jog day and I don't have alot of time to get ready for work etc. There is a slight foam at the head of the shake after an overnight stay in the fridge.

Well TT recommended me both post and pre-cardio followed by a pro/fat meal 30 minutes later

Well I'm taking it pre cardio and then having a bowl of special k cereal about 30-45 minutes later. Although I am starting to introduce omelettes in the morning.