Bodybuilding for the Beginner!

Ive been going 5 weeks now ands its all good, but just the one question- am i supposed to use the same weight on the db incline flys as flat bench and incline bench? All it is is by the time ive done the flat and incline benches i cant even do 1 fly if i keep the weight the same. So far ive been lifting half the weight on the flys and thats to failure on the last set!

11/09/09 Stats
weight 133 pounds thigh 18
chest 36 calf 13
bi 10 neck 14
waist 29
14/02/10
weight 162 pounds thigh 20
chest 40 calf 14
bi 12.5 neck 14
waist 32

This is a great guide for me to use. Thank you. I've lost alot of weight I am proud to say and need to firm up and build the body and kick the metabolism up a notch.

There is so much information to digest here before I get started.
I am so new at this. Looking forward to the results I want to see.

Wish me luck.
Thanks for taking the time to write the guide and point me in the right direction.

Beauty is a habit of the mind.

Just to let you guys no that if you don't have a lot of time for a work out then you could do your 15 rep max which will work 90% of the body part your exercising.

nice post cashman!

My Routine is Push/Pull which a M8 who has been using it give to me:

PUSH
Bench (Flat/Incline/Decline) CHEST
Flys

Upright raises SHOULDERS
Latteral raises
Reverse Flys

Dumbell behind head and raise above head (Sorry have no name for it) TRI
Close grip bench
Dips


PULL
Widegrip pull ups BACK
upright rows
Shrugs

Alt Arm curls Bi ceps
pull ups
preacher curls


Squat twice a week
Lunges twice a week

So Trainning Mon, tues, Thurs Fri

I'm in the same boat mate, you can do all the exercises at home easily.

overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)

Do close grip bench press

Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)

Get a chinning bar from Argos for under £10.

Weighted Swiss Ball crunches 4 sets 6-8 reps

Again Argos, about a fiver.

hanging leg raises 4 sets 6-8 reps

These can be done on the chinning bar.

Hope this helps.

good post

i have not read all the posts but when you are a complete beginner it is often very benificial (especially if you have base fitness levels) to build up a good base at the very start and do about 3 sets of 20 on a low weight to get the body used to lactic acid and "warm" the muscles up for the increased weight.

You will find doing this gives you better gains and reduces the risk of injury

I have just started out and am using this routine ( roughly ) and it has been good for me so far. I experienced some DOMS the first week but it wore off after a few days..

Cheers for the advice

Hi,

I'm new to this forum and to bodybuilding and I'd just like to say that that was a very informative read. I've been going to the gym for 2 months now, and admittedly I have had some gains, but the workout I was advised by one of the gym trainers seems to be exactly what I don't want in order to gain muscle.
During my inital one-to-one I asked for a muscle building program and the guy gave me a program where I would workout my whole body 3 times a week! that's my whole body each session AT LEAST 3 times a week I was told. My routine is like this:

5 mins light rowing > 10x3 lat pulldown > 10x3 chest press machine > 10x3 shoulder press machine > 10x3 bicep curl machine > 10x3 tricep machine > 10x3 Leg press machine > 15x2 ab crunches.


Needless to say, by the time I do the arm curl or shoulder press my biceps and delts are knackered. I guess this qualify's as massively overtraining?

I've been using nothing but machines so far and would like to continue doing so for a little while longer as I feel I still gain from them. I'd like to split my routine up so I do my whole body over 4 days as suggested. Could anyone maybe suggest a good routine for a 4 day machine workout? I was thinking of splitting it up like this:

Monday: chest/back (lats)
Tuesday: biceps/triceps/abs
Wednesday: deltoids/traps (shrugs free-weights)
Thursday: Legs

Any thoughts or advice would would be great.

Thanks

nic

Could anyone maybe suggest a good routine for a 4 day machine workout?

You'd be hard pressed to come up with a good routine with machines only. Missing out things like deadlift, squat and dips it would be average at best. Reconsider using free weights and use the beginners routine as written is your best option IMO.

Wheels

Dont be scared of the free weights mate

Cheers guys,

I have another 1-to-1 on tuesday so I'll ask for a low down on the free weights.

This is my routine 8.00am wake up and eat breakfast 11.00am 30 push-ups,60 press-ups, 30 chin-ups and 5 mins on running machine 1.00pm eat lunch 3.00pm have something to eat 5.00pm 30 push-ups,60 press-ups, 30 chin-ups and 5 mins on running machine 7.00pm eat dinner 10.00pm go to bed and the same everyday, is this too much for me or is it just ok, also keep in mind that I want to build up my basic muscles first that's why I am not working on weights or benchpress yet.

In this beginners routine it states that a week's rest should be given for muscles to recover, does this mean we do the routine listed and then have a week's rest, or we continually do the routine and the way it is set out gives us a week's rest?? if that makes any sense, lol. Thanks

hello and congrats on a wkd thread
just a quick one really
i havent done any training for all summer too much good weather etc etc crap excuses really
piled on weight and lost all me strength too
should i start again with doing 3*15 reps on a light weight to build my strenght up or do them then do the 4*6/8 as mentioned in this thread ??

That is a great post just started training and going by that word for word & feeling great.
Cheers mate.

I started training a few weeks ago, I have a routine worked out , but after reading your post I fear I might be over training some muscles.

I'm training 2 days on, one day off, 2 days on 1 day off, etc.

This is my routine:

Back & Tricep
Lat pulldown
Pull ups
Reverse shrugs
Upright row
Incline row
Tricep dips
Tricep extension

Chest & Bicep
Bench press Dumbell
Bench Press Barbell
Pullover
Pec deck
Push ups
Bicep Curl
Bicep Curl
Preacher curl

For cardio I do 3 intense martial arts classes a week. It suits me to do 2 days on 1 day off because of hours I work and seeing me children.

Could someone please advise or help me with my routine

I fear you might be...

Try my routine and you'll make a good start. :-)

"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: donbracho

hello and congrats on a wkd thread
just a quick one really
i havent done any training for all summer too much good weather etc etc crap excuses really
piled on weight and lost all me strength too
should i start again with doing 3*15 reps on a light weight to build my strenght up or do them then do the 4*6/8 as mentioned in this thread ??

A couple of light weeks to get back into it will be fine though expect some wicked doms

Personally I'd avoid 15x reps. Your strength levels will have dropped but just work up to medium levels to begin with to strengthen the connective tissues up again. Also do extra warm-up sets before upping the weight.

"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 for the feedback guys. Sorry I've not been around but life has been smashed rammed busy the last few months with work, life the universe and everything.

Glad to hear those that are following the guide are getting the results they want. Keep at it folks

"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

If you set your goal of how big you want to be, then "chunk it down" into easy to accomplish portions you will get results faster.

Also it can take days, weeks, or sometimes up to a month (depending on your size) for muscles to recover from a workout. The only way to know is to pay attention to your body. If you lift a weight one time, then when you go to lift it again you fail - then you have not fully recovered yet. You need to wait longer between workouts.

Write down the weights you lift and increase them every time. I recommend Pete Sisco's Static Contraction Training which is said to be the most scientifically advanced workout program in the world today.

For Mind over Muscle techniques visit
http://www.leafturn.com/

just read some of the postings and think i over trained my bi-ceps last night didnt really hurt or nothing think im just a bit to eager

Hello new to this site been training for about two months really starting to enjoy myself now ive been training four times a week doing chest/bi ceps mon back/tri ceps tue rest wed shoulders/ abs fri legs and have been taking lots of carbs on board does this sound ok

It's impossible to tell if you are on the right track without seeing what your goals, diet and routine (including exercises, sets & reps). How much leans mass have you gained in your 1st 2 months?

"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

hi all... well done cashman for starting a great thread .

30 yr old here from north east uk , just getting into the game ..

ive trained in the past but only for about 2 months every other year due to contracting work and being constanly on the move . no excuses this time tho so im gunna have a bash at it !

ive joined a gym and im onto my 6th wk of training at the moment , on a workout very similar to the one you recomend ,
also eating well, resting well, and not overtraining ..

supliments are protein shakes , bit of createin (seems to give me extra reps and strength) and general vitamins ect.

im training to failure on last set on a 3 split (mon wed fri) doing reps of 10,8, 6 ...

quite big built at 6ft 1 and just over 17st, also fairly strong and athletic , so hopefully ive got a good footing to start with.

after the 6 wk so far . ive gained about 5 or 6 lb (17st 6 at the mo) and have just taken a few measurements today.

chest 52 "
bicep 17" (pumped) (probly put 1" since started ?)
thigh 26.5"
calf 17"

feeling a fair bit bigger, stronger and tighter even just after 6 wks . i think the gains ive got are also making me more determined to carry on also to see what happens next !

strength is on the up ,, benching 135 kg for 3 reps (on a smiths including bar) goal i was looking for in 6 month never mind 6 wks!!!

when training in the past (although very little .. probly 2 month every 2 or 3 years) im sure ive overtrained ...
i used to do a 2 split every other day ,, lasting 1 1/2 - 2 hours on 12,10,8 reps ... and never gained anything like i do now. ...its fun now ,, hard training for 1 hr , 3 times a week and the rest of the time just lazing about watching myself grow ! great !

next step for me is to make a log on what im doing ,, weight , measurements and photos ,, hopefully keep you posted soon ......

from my personal experience , the training program is working great at the moment and im going to stick with it for another 6 wks ...

heres a quick question for you please ........ my next program ,,, ive been told off a pro , try sets of 5 x 5 . what do you think ? ,, thanks for your thread ..... back soon

5x5 is high intensity and I would probably leave it for another 6 weeks if you are gaining so well so far. Your connective tissues and core strength is still developing so leave alone though I'd get away from the smith machine ASAP and get on those free weights. Well done on current progress. Can you list your current routine as a few tweaks now can lead you to your goal even quicker.

5x5 will be great but leave until you plateau on your current split if you are gaining so well.

"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,

ive spoken to the lad who mentioned the 5x5 , and he said its more intermediate . i dont think he knew id been training for 6 wks !

im going to carry on with my program for another 6 wks (3month in total) see how it goes ..

as for the smiths machine ,, its just as im training by my self at the moment , ive read the thread about the smiths on the site and am taking it all in ..

its not easy to find a training partner , i work shifts also , nights , lates and earlys ....

another thing , i fractured my hip when younger , have to be carefull squatting , doing leg press at the moment , doing well tho .....

my program is as follows

mon.........chest ,back
bench press
inclined press
butterfly

lat puldown
bent over row
close grip pulldowns

wed ........legs
leg press
leg extentions
leg bicep curl
calf raises
seated calf raises

fri ...........shoulders , bicep, tricep
military press
side raises
front raises
shrugs

barbel curl
seated dumbbell
preacher

tyicep overhead press
pushdowns
pushaways

thanks again ,,,, sorry bout the spelling ect . (not a strong point !)

what sort of reps and sets are you doing for each exercise. I'm thinking you may be overtraining a little but can't say for sure yet.

"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

3 sets ....... reps are 10, 8, 6 on just about everything m8 ..

OK. Think you may be overtraining legs, bicep, tricep and shoulders. Knock an exercise off eack IMO.

Personally I'd go with Chest followed by tri; back followed by Bi; and add shoulders to leg day.

try this:

day1.
Dumbell bench 3x sets
Incline dumbell bench 3x sets
Weighted dips for chest 3x sets
Skull crushers 3x sets
Cable press-downs 3x sets

day2.
Deadlift (start very light and watch that hip) Best consult a sports trainer/physio first and ensure technique is spot on 3x sets
wide grip chins 3x sets
Bent over dumbell rows 3x sets
Barbell dicep curl 3x sets
Dumbell hammer curls 3x sets

Day3.
Squat. Again start light, don't go ass to grass because of your hip and consult physio first
(if not squat then leg press) 3x sets
Stiff legged deadlift 3x sets (for hamstrings)
weighted calf raise 3x sets
Seated military dumbell press 3x sets
Upright rows 3x sets

You can add abs to any day really.

"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

for the chest and triceps day, can you give me another exercise instead of dips? as i cant do them proper and instead of skullcrushers can i do triceps pushdown?

looks a very good routine as i have finally figured less is more (before i was benching every day!!!)

ORIGINAL: hspadda

for the chest and triceps day, can you give me another exercise instead of dips? as i cant do them proper and instead of skullcrushers can i do triceps pushdown?

looks a very good routine as i have finally figured less is more (before i was benching every day!!!)

It's a shame you can't dip for chest as IMHO it's probably the best single exercise for chest development if you flare your elbows wide and and take a wider grip. Use the chest to contract and start pushing you up on the dip.

If not then depending on whther you incline or flat dumbell press then replace the dip with the one missing.

For tricep change skull crushers to close grip bench. It's more effective than a typical tricep pushdown on a cable machine. Though you can have the pushdown as a secondary exercise for triceps. Just make sure you stay very strict on form as it's easy to cheat.

"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

I dont post much as I am often too busy working and training, however I started Cashmans 5x5 routine 3 months ago and as I have been training for a 2 years before, I didnt expect much to happen. Mind you, that 2 years of training hasnt nearly been as consistent as the past 3 months.

This routine improved my musculature no end, increased my cardiovascular capacity and generally made me feel 'better'.

So Cashman, well done and thank you :-)

Kieran

Congratulations on the progress mate. Glad to hear it's working nicely.

"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

top notch this, thanx cashman.. just found out ive been training wrong, only been at it for about 2months but have been doing my cardio b4 my weights.. ive lost 4% fat so far and put on approx 7lb of weight, jus think how much better that lot would've been if i was doin it right from the start....

Cashman, thank you SO much for this article and the effort you have put into this thread. For a noob like me it is MUCH appreciated. I haven't done exercise of any form for the past 10 years and as far as strength is concerned am WEAK! I am on the second week of your routine and am enjoying it tremendously thus far (I know it is still early days ).

I am 6', 88.5kg (dropped from 90kg), got a nice tube of fat around my middle and fat on my back.
My legs are weak and I never knew my stomach had muscles till I completed the Swiss Ball Crunches . I felt like I was torn apart inside

My goal is to lose the FAT and build lean muscle. I know this is not a specific goal but goal no.1 is to lose the FAT and pack the muscle as much as possible. So how big do I want to be? I'll worry about that later.

My routine is based on your advice:

THURSDAY - Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
Close grip bench presses 3 sets 6-8 reps (last set to fail)

FRIDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Chins 3 sets 6-8 reps (last set to fail)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

SATURDAY
REST & Cardio (40 mins exercise bike @ 65% HR)

SUNDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps

MONDAY
REST & Cardio (40 mins exercise bike @ 65% HR)

TUESDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4 sets 6-8 reps
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

WEDNESDAY
REST & Cardio (40 mins exercise bike @ 65% HR)

But as I said I'M WEAK!!!!!

I can't do DIPS, CHINS or HANGING LEG RAISES.
I saw that you mentioned previously to replace Dips with incline DB press.
With Chins, i'm training from home with a power cage and some weights, is there an alternative for this?
And then also is there an alternative for the Hanging Leg Raises?

All alternatives would be done till strong enough to do the exercises as you recommended originally. Also it is my intention to at least TRY to do these currently impossible exercises at the relavent workout sessions, even if I can only do one right per session and progress from there, it is just that I don't want to miss out on a complete workout because I'm weak.

Any advice is much appreciated.

Thanks.

EDIT: Oh yes almost forgot, the days that I do cardio would I be overdoing it if I did both morning and evening?

It may be better to drop the hanging leg raises for lying leg raises until your abs strengthen. Chins can be replaced with lat pull downs or (dep on not having a lat pulldown machine) then straight arm Dumbell pull-overs while lying on a flat bench.

Cardio at mid intensity can be done twice a day on rest days but just ensure you take some whey in water before and after each session to minimise catabolysis. Alternativel you can look at interval training (hard but fantastic for fat loss).

Good luck mate. Just don't try to take on too much too soon.

"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

I've just got one question.

I was doing my workout today, working on back/bi's and when doing the chins I felt that it was working out my chest more than my back. I'm doing underarm closegrip chins and I should probably be doing overarm widegrip chins shouldnt I?

Cheers,

Rick

PS. Now into the 3rd week of your routine and its going great. Loving it!

Cashman, thanks for the alternatives, I will use them instead for now.

I have taken a look at interval training (searched the web) and I will give that a go, maybe three to four times per week and see how it goes.

Thanks and I will keep you posted with my progress...

Hey Rick, I see you mentioned you also in the biginning phase of all this... I would be interested to see how you go. Good Luck.