Bodybuilding for the Beginner!

6 pack is all about getting lean. Personally I feel that your physique will look much better if you have been small and you add muscle to your frame. Do this and train regularly as well as eat right and your pot belly will go. Also cut out beer if you are a beer drinker. Getting lean is a mix of good diet and cardio.

I've just completed my first week of training with cashman (thank you cash) and it felt great, still am in pain after the leg work-out 2 days ago...

Although I could not do the deadlift, I felt a pain on the back of my knee like a string that was hurting so I stopped my set at 3 and aborted to go directly to the next exercise...
Do you think this is due to form or should I see a doctor or should I do more stretching or warm-up (im sleezy on this) or simply wait till next week to try it again?

glad to hear it's feeling good . You should put ice on any suspected strains after you train as it helps heal quicker. Start light and perfect your form on this before putting much weight on.

This is my first routine i am going to follow. Just started gym about 2 weeks ago so i have been looking for a routine. This is it... I can feel it.

Thanks alot cashman.

well i didnt put ice but this week the DL's felt just fine at 95lbs, and downright easy...
i've also been getting up my squat, 130lbs in 2 weeks
And I bench 155 lbs for 4x6
Thanks for the routine, all of my muscles feels like they're growing, for a change....
Oh yeah and the diet might have something to it also, must thank whole MT

How would this routine be adapted if you were on steroids, if at all.

Oh, and I know steroids and beginners are not at all compatible, but this is my fourth cycle and I am doing this routine to make a change.

Actually it's really my third as the last one was fake drugs (no gains, no sides, no raised ALT or change in test levels).

Chris 7530 It doesn't really need to be adapted. You can try upping the intensity (shortening the rest periods, etc) but other than that not much needs doing. 4 times a week is plenty. It's the diet & rest that you really need to nail while on AAS that will make the most difference to your gains.

the routine on the first page, just wondering if it's going to be beneficial or not for me? only 129lbs at 5ft 10.. so far have been avoiding CV work (though have an hour of football each week) so that i'm burning off as least calories possible. Would it be a good idea to follow the routine but leave out the cardio work? Or can you think of a better routine for someone aiming to gain weight rather than lose fat.

it's all in the diet GTI. to gain weight you have to eat. the right foods and often. To gain you have to eat more than your body needs to fuel it's growth. the routine listed will do the trick nicely.

is 6 sets of legs really enough?

If you are working with the right weight, form and intensity then 6 sets for squats and SLDLs is plenty. Don't forget you have 3 sets of calf raises there as well. Don't forget these are "working" sets and do not include tyour warm-up sets.

Fantastic stuff Cash... Thankyou!

I'm in the process of setting up my first proper routine and your guide has been a godsend.

Andy

i'll give this one a go then, or at least similar. At the moment, i'm doing 15 x 1, 12 x 1, 10 x 1, 8 x 1 and i just find it difficult to do so many reps on everything.

good luck Northern Lights & Gti... you'll love it

Can the routine be done with 5 workout days instead of 4? There is no real reason other than I'm liking the gym a lot at the moment, and I really want to do another day a week.

Thanks

Cashman, this is honestly the most helpful post I have ever seen. Hope you dont mind copied it and pasted it to desktop for easy access! :)

ORIGINAL: Chris7530

Can the routine be done with 5 workout days instead of 4? There is no real reason other than I'm liking the gym a lot at the moment, and I really want to do another day a week.

Thanks

Sorry for the delay.. I've been catching some rays in the Canaries ... To answer your question I'd say 4 days is probably enough on this routine as your body will need the rest days to give your CNS a break and to recover. You grow when you rest.

ORIGINAL: bearnala

Cashman, this is honestly the most helpful post I have ever seen. Hope you dont mind copied it and pasted it to desktop for easy access! :)

No Problem at all.

Really enjoying the routine but a couple of questions:

1) Calf Raises. Any recommendations for what I should use under my feet to help with getting full calf extension in this exercise? I find if I use some large weight plates I kind of loose balance with heavy weights - I use a rack for training.

2) My schedule is sometimes erratic so I have to miss training for 7-10 days. When I re-commence should I carry on with usual weight (but maybe a few less reps) or drop the weight level and do std reps/sets? Reason is that I find getting started again I have lost a little of the recent gains made.

Thanks

1) try and find one of those Reebok step thingys or some plat pieces of wood. The curvature of the plate makes your foot unstable when you have that kind of weight on your shoulders. If not then try and improvise.

2) irregular training will hinder your gains. I'd stick with your usual weight but with a couple of less reps so that your strength picks up quickly.