Bodybuilding for the Beginner!

Hey

Yeh I think i'll start a journal here on the forum sometime soon to show my progress.

Just look in the progress journal section for it soon.

Would be good to know how your goin along as well.

Cheers,

Rick

PS. Could someone answer my question about chins please?


PPS: http://www.muscletalk.co.uk/m_797512/mpage_1/key_/tm.htm#797514 FOR MY JOURNAL

ORIGINAL: Australian_Bloke

Hey

Yeh I think i'll start a journal here on the forum sometime soon to show my progress.

Just look in the progress journal section for it soon.

Would be good to know how your goin along as well.

Cheers,

Rick

PS. Could someone answer my question about chins please?


PPS: http://www.muscletalk.co.uk/m_797512/mpage_1/key_/tm.htm#797514 FOR MY JOURNAL

LOL. Nothing like being pushed for an answer heh . Overhand wide grip chins for back is better. I'll keep one eye on that journal of yours as well. Good luck mate.

"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

Hehe yeh just wanted someone to answer my question

Good thing my workout is a short workout on Thursdays cos this is the only day where I haven't got much time cos of TAFE (only ozzys would know what that is) and the girlfriend usually comes round that evening as well.

Rick

Rick, concentrate on TAFE and the bodybuilding and fit the girl in behind that somewhere

Cashman, tried those suggested exercises, thanks mate, they are doing the job for these little weak body parts , but we'll get there.
Unfortunately I got a nice big dose of migrane on Sunday and this thing seems to be lingering for something even bigger, so I have to take a break for a bit.

In times like these, where one is forced because of illness to take off, what do you do with your diet?
Does one continue with all the protein powder etc...?

If off ill and on a gaining programme then keep diet same and clean with plenty of protein. If cutting then follow the same method i.e. watch the cals but keep protein high.

"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: Cashman

If off ill and on a gaining programme then keep diet same and clean with plenty of protein. If cutting then follow the same method i.e. watch the cals but keep protein high.

Thanks mate

Ive been reading through this post intensley for the last week or so and boy what an eye opener! The amount of advice and help youve given is incredible also the time that you all you guys must have dedicated is unbeliaveble so praise to above for this forum!
Anyway I thought that its about time I asked for some advice and tips on what Iv'e been upto.
I'll give a quick crash guide about myself (I'll make it quick as I don't want to bore you to tears.)
I joined a gym 6 Months ago after quiting smoking (17years!) and becoming a spit replica of Homer Simpson, i weighed in at 14st 5 to be honest the only reason I joined was because I only fancied a fag after a beer so I knocked that on the head as well at the same time and knew the only way to battle the temptation was to focus on changing my fitness which would deter the urge. Anyway I had never contemplated going to a gym let alone joining one or better still knowing what to do if or when I found myself inside one. Well I joined and after 3 months of cardio I got down to 12st 6 & 20% Bodyfat I then whent to see a PT as I didnt have the foggiest idea of weights etc..and he gave me some conditioning excersises to do which I have been getting on with for the last 3 months. I have noticed some good strength and muscle gains from this and now want to progress in this field as I enjoy it a lot more than tramming along on a treadmill plus i figured i get eneough excersise from running after the kids all day! even though i still have a few pounds round my midrift I need to shift. Im eating healthy and Ive just got some whey protein didn't know what to buy so i got Holland and Barrett cos it was half price £10 a tub and ive ordered some reflex choc mint hope its nice! = I know you and others have said take this first thing in the morning with water PW (getting the abbreviations right i hope) and before bed but the only thing is i do my work out at an awkward time due to work illlist it all below and any help would be greatly appreciated.
Here goes.

Age 30
Height 5ft 9
Weight 12stone 3
Bodyfat now 17%

Stats
Waist 36
Chest 39
Bicep 14
Thighs 24 skinny i know
Pretty wide shoulders
I had an accident 10 years ago and severed my right arm in half,lucky ive still got it but my bicep got tore out and I had to have it put back in , well most of it anyway but its at a slightly funny angle.

Routine I am doing

Monday Wed Friday
Dumbell press 3 x 8-12 reps
Low Row 3 x 8-12 reps
Seated shoulder press 3 x 8-12 reps
lateral raise 3 x 12 reps
Tricep pushdowns 3 x 8-12 reps
Bicep curls 3 x 8-12 reps

Tuesday
Squats 3 x 8-12
Lunges (Backwards) 3 x8-12
Lat pulldowns 3 x 8-12
Tricep dips 3 x 10 reps no weights
Leg raises (seated) no weights
Bridging ball push ups 3 x 10

Thursday
Lunges (Backwards) 3 x 8-12
Leg press 40kg 3 x 8-12
Arnold press 3 x 8-12
Lateral raises 3 x 8-12
leg extensions 3 x 8-12

I do one week 3 sts of 12 fatigue at 12 second week 3 sets of 8 increase weight to fatigue at 8

Iv'e been on this for 3 months do you think i should change? or carry on for now? alsobecause of my early session time approx 8am do you think i should take whey before i go and after or does it not really matter? also during the day should i take?
I know that you and many others have probably answered these questions and I apologise for being lazy and not searching them out but this forums bloody huge! any helpmuch appreciated.

Cheers guys (and girls!)

Sorry forgot to mention i do cardio for about 1 hour on saturdays but also 5 mins warm up on treadmill before any workout ,i do this at 65% mhr

5 day splits are very taxing. very few can really benefit from them.
1st word of advice would be cut down to 3 or 4 days max.
training a muscle all the time will not make it grow quicker (shame)
seeing as youve been workin out for a while have a look at the link below.
its a sound routine for slappin on some muscle.. doing away with isolation excersises and just keeping it simple

http://www.muscletalk.co.uk/m_8817/mpage_1/key_/tm.htm#8817

http://www.muscletalk.co.uk/losing-fat.asp

http://www.muscletalk.co.uk/article-essential-fatty-acids.asp

http://www.muscletalk.co.uk/protein.asp

http://www.muscletalk.co.uk/article-mass-gaining.asp

http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.asp

http://www.muscletalk.co.uk/probiotics.asp

have a look at these for nutrition ideas !!

1 hu hu huaa, 2 hu hu huaa

deveint,

Thanks for the links,iv'eread NY Frankies and Cashmans new beginners work out and am just trying to size up which one to go for.
I noticed a link in hear somewhere that showed how the exercises were done but unfortunatley its no longer active, any ideas?

In frankie NY's routine it says the following:

4 and 5 day splits are fine for cutting phases but not for bulking.

Does that mean that this routine (cashmans) isn't good for bulking....

Im confused

Cheers,

Rick

excersise tech.

if your gonnago for frankies start out light
3 x 12 then
3 x 10 then
3 x 8
4 x 6 or something like that.

its a killa routine but for a beginer 5 x 5 can be a little tough so its better to start out light to learn the excersises and to teach your muscles how to lift the weight.

as for 3 4 5 days.
everybody is different mate.

for most 3 days would suffice, some need 4 some can train twice a day 6 days per week.
its all about experimentation. better to start out with limited volume IMO though

1 hu hu huaa, 2 hu hu huaa

ok thanks mate

ORIGINAL: Australian_Bloke

In frankie NY's routine it says the following:

4 and 5 day splits are fine for cutting phases but not for bulking.

Does that mean that this routine (cashmans) isn't good for bulking....

Im confused

Cheers,

Rick

Personally I disagree. Bulking is to do with technique, rep ranges, compound lifts, rest and diet. Everyone responds differently.

"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

Cashman

Should cardio be spared for shredding fat periods or is it a good thing to do it while bulking?Won't it prevent me from building muscles, as it will burn my over calories intake?
I've got a bench press problem, I don't aim at lifting huge weights but here are my current stats, see for yourself:

bench press 65kg
standing mill press 45kg
squat 130kg
deads 100kg
incline bench press is about the same as flat...
All for 1rep.

cheers for your help!

Cashman

Im going to start rout9ine one on Monday but im going to start light until Iv'e nailed the tecknique and got good form (I' LL PRACTICE WITH 3 X 12) then ill go on to the 5x5 s after about 2 weeks would this be ok? also I train at 9am and as Im new to this is there anything i need to consider when planning my eating plan or should i just stick to the 5/6 meals a day in the normal set pattern?
Any help appreciated.

"Accept that some days you're the pigeon and some days you're the statue"

New to the forum, i had a good browse and found this thread as im new to it all and have looked at a few forums but there to technical for me and go on more about steroids so you need to be checmist to understand it all properly, i wanted a nice uk forum with the basics as im not the hulk yet, i was looking for a basic workout with basic stuff to get me started, i found this thread and read and copied the routine out and im gonna start it soon, im not new to excersizing and by reading it all ive done many years of home training but over training alot, which is why im probably well toned up but not too big, anyway my point is great routine, it all looks good to me, thanks for this as ive searched through hours of stuff on the net and this is what i was looking for, thanks for taking the time to put this together for us begginers cashman its much appreciated, shame to see a few ask for a routine lol if they miss the routine by skipping even the first post there gonna be skipping parts of the routine and not getting the full benefit, thanks again for taking out all the junk to put us on the right track

A little cardio done on different days is always good for the heart IMHO. Keep it easy though until you want to cut.

ORIGINAL: mishima

Cashman

Should cardio be spared for shredding fat periods or is it a good thing to do it while bulking?Won't it prevent me from building muscles, as it will burn my over calories intake?
I've got a bench press problem, I don't aim at lifting huge weights but here are my current stats, see for yourself:

bench press 65kg
standing mill press 45kg
squat 130kg
deads 100kg
incline bench press is about the same as flat...
All for 1rep.

cheers for your help!

"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

Save 5x5 until you start to plateau on routine 1. You will gain nicely if you eat right. 5-6x a day is perfect and don't forget post workout nutrition (protein and carbs). If you are naturally lean then you've little to really worry about other than keep the food clean. If you are carrying a little padding then keeping the diet clean is essential and not overdoing the carbs.

ORIGINAL: Yorkie Boy

Cashman

Im going to start rout9ine one on Monday but im going to start light until Iv'e nailed the tecknique and got good form (I' LL PRACTICE WITH 3 X 12) then ill go on to the 5x5 s after about 2 weeks would this be ok? also I train at 9am and as Im new to this is there anything i need to consider when planning my eating plan or should i just stick to the 5/6 meals a day in the normal set pattern?
Any help appreciated.

"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

My pleasure Mate. Enjoy!

Let me know how you get on as well

ORIGINAL: D3n

New to the forum, i had a good browse and found this thread as im new to it all and have looked at a few forums but there to technical for me and go on more about steroids so you need to be checmist to understand it all properly, i wanted a nice uk forum with the basics as im not the hulk yet, i was looking for a basic workout with basic stuff to get me started, i found this thread and read and copied the routine out and im gonna start it soon, im not new to excersizing and by reading it all ive done many years of home training but over training alot, which is why im probably well toned up but not too big, anyway my point is great routine, it all looks good to me, thanks for this as ive searched through hours of stuff on the net and this is what i was looking for, thanks for taking the time to put this together for us begginers cashman its much appreciated, shame to see a few ask for a routine lol if they miss the routine by skipping even the first post there gonna be skipping parts of the routine and not getting the full benefit, thanks again for taking out all the junk to put us on the right track

"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

excellent report crashman, gives me the confidence to go in the gym focused confident

just started this routine :D really good
What can i replace weighted dips with as i have trouble doing normal dips to say the least lol?
Also with the barbell bicep curl, my friend showed me something called 21s, which is you do 7 lower curls (hips to bottom of chest), then 7 middle curls(top of chest to bottom of chest) then 7 higher curls (top of chest to bottom of chin)....what do you think about this? or should I stick to the normal ones?

thanks 4 tha advice m8

much appreciated!

If you can do a normal dip then keep them in. Even if it's just 1 rep sets at first. Your strength will soon progress.

Also forget 21's. They are only good for a pump. They are not very effective at triggering progressive growth. Growth is stimultaed by triggering Growth Hormone release which is done by stimulating the CNS to feel the need to get stronger by the weight overload you give it by lifting. If you are chinning, deadlifting and dumbell rowing then you will need very little direct bicep work or you will overtrain them.

"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

ok thanks, so just do 3 or 4 sets of 1 rep of the dips?

ORIGINAL: b21man

ok thanks, so just do 3 or 4 sets of 1 rep of the dips?

That'll see you right. Eat well and you'll be surprised how quickly your strength will pick up. Don't forget to contract your chest through the lift.

"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

ok cheers will try it next time im doing chest,,my chest and triceps feel really worked from the first day of your routine and my back, well basically everything lol
hopefully will stop hurting by next week

great info!

hi guys just new, im gone use the begginers routine in page 1 as looks realy good. just few questions. is the routine for building mass? as not caring about tone just want size? why are some 3 sets and some 4? and also anything i can i replace straight leg deadlifts with anything as im not very good at them?

ORIGINAL: DJR171

hi guys just new, im gone use the begginers routine in page 1 as looks realy good. just few questions. is the routine for building mass? as not caring about tone just want size? why are some 3 sets and some 4? and also anything i can i replace straight leg deadlifts with anything as im not very good at them?

The routine is great for mass but the diet is massively important. You've got to feed growth.

the sets are differing in numbers so you hit muscles from different angles. If you are training with intensity and correct form they are as much as you need to do given the muscle groups targetted in question.

Stiff legged deads are great for hamstrings. You will get better over time. They are a better exercise than leg curls and are more of a compound exercise and as such will promote better growth all over your body.

"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 cashman,

ive been reading this site and all its info for a few days now and its obvious ive been doing everything wrong,
ive been working my whole body 3 times a week for 9 months and theres no diffrence in my body shape,

im going to start your routine but i dont know what half the excersises are mate,
i just go to a council gym and the instructors are no help really,
the pages you said had diagrams of the excersises dont open.these 2 i have tried over last few days but they seem to have moved

http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=33049

and the one below i just cant find the diagrams on

http://www.abcbodybuilding.com/

i really have no clue what dead lifts etc are,as i said i have been lifting weights for 9 months but just copying what i see other people doing.
and each session i would do like 15 sets of 10 reps on chest.and basicly the same on each muscle and as you pointed out i was doing like about 40 sets on bicepts every session and they havent grown one little bit,my sessions would last about 2 or 2 1/2 hours.and the weights i lift havent really increased in 9 months
i really want to try your routine so if you could point me somewhere where i can find out what they all are that would be great,

i must admit it will be weird not working every muscle till it fails as this is what i was doing

thanks and sorry to be a pest

i also forgot to ask at the start it says 5 min warm up.does that mean like a 5 minute warm up on crosstrainer or does it mean 5 sets or reps warm up with weights it probably is a stupid question but as i said i dont know any of the jargon etc

thanks

the reps warm up for the muscle you are working will be fine. It's important to get blood flowing to the area needed.

As for the technical exercises there should be a guide on the training correctly forum. but you can find most here

http://www.exrx.net/Exercise.html

Good luck mate.

"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 cashman,
i still dont really understand mate.
{the reps warm up for the muscle you are working will be fine. It's important to get blood flowing to the area needed. )

how do you warm up with reps?
do you mean if im doing barbell press to do 5 sets warm up with light weight or what?or do you do 1 set to warm up with light weight?
it might seem a stupid question but as i said i dont understand all the jargon etc.i dont even know what the excersise i do are called i just copy others


cheers

ORIGINAL: tonyq

hi cashman,
i still dont really understand mate.
{the reps warm up for the muscle you are working will be fine. It's important to get blood flowing to the area needed. )

how do you warm up with reps?
do you mean if im doing barbell press to do 5 sets warm up with light weight or what?or do you do 1 set to warm up with light weight?
it might seem a stupid question but as i said i dont understand all the jargon etc.i dont even know what the excersise i do are called i just copy others


cheers

example:

Chest & Tricep day....
Dumbell bench - Cut your typical 8 repetition maximum weight in half. Do 10 reps with it. Repeat 2 or 3 times (2 or 3 sets). Then start your weight programme. That's your chest and triceps warmed up.

Do this for the 1st listed exercise on each training day then follow the routine as written. All you need to do is LIGHTLY work the muscles you are about to train hard before you train them.

If that's still not clear then you really need to get your gym instructor to show 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

understand fully now mate.
you got to remember im completely new on here,so us newbys dont understand alot,most wont bother to ask and just guess incase they look stupid but im not that type of guy,i will ask away,

im now understanding slowly what
efa pwo imo etc means.

i mean pwo could mean post or pre work out..haha
but i just asked toffee and he told me

when it says 5 min warm up
.that could mean 5 minute warm up or 5 reps warm up buddy.
i know its easier to type in all the abbreaviations but you guys will then need to be patient with begginers who have no idea,i have similar probs on my bird forum when newbies ask what cag or bwa etc means and i know it gets annoying mate.

i found this thread really helpfull though mate,especialy all the mindset stuff etc.and the form thing was spot on,i think thats why i dont get a sore chest i think i go to heavy then end up using my shoulders etc on bench press.therefore my form must be bad
its just a pity i cant use your routine as i can only make the gym 3 times per week.
pagan has gave me a routine in the begginer section that i will try out,it seems similar yours.


thanks mate for your imput its very much appreaciated

ORIGINAL: tonyq

understand fully now mate.
you got to remember im completely new on here,so us newbys dont understand alot,most wont bother to ask and just guess incase they look stupid but im not that type of guy,i will ask away,

im now understanding slowly what
efa pwo imo etc means.

i mean pwo could mean post or pre work out..haha
but i just asked toffee and he told me

when it says 5 min warm up
.that could mean 5 minute warm up or 5 reps warm up buddy.
i know its easier to type in all the abbreaviations but you guys will then need to be patient with begginers who have no idea,i have similar probs on my bird forum when newbies ask what cag or bwa etc means and i know it gets annoying mate.

i found this thread really helpfull though mate,especialy all the mindset stuff etc.and the form thing was spot on,i think thats why i dont get a sore chest i think i go to heavy then end up using my shoulders etc on bench press.therefore my form must be bad
its just a pity i cant use your routine as i can only make the gym 3 times per week.
pagan has gave me a routine in the begginer section that i will try out,it seems similar yours.


thanks mate for your imput its very much appreaciated

No worries

"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 must say that I am a fan of triceps on chest too and biceps on back day. I've always done it this way. I was lucky enough to have a guy as my mentor who was well informed. We did a three day split. Mon: legs, Tue: Chest shoulders and tri's, Wed: back and bi's, all followed by 4 full days of rest. This was a great beginners routine and I'd highly recommend it,

For fat loss, the more muscle you have the more calories your body burns at rest and while exercising a Ib of muscle burns roughly 10x as many calories as a Ib of fat (approx 70 cals per hour compared to 7 cals per hour for fat).

Nice post mate. How much cardio do i need for mass building. I train Mon, Wed & Fri, leaving tues & thurs for cardio.

Im 6ft tall with about 20% bodyfat....Starting weight (july05) 190lbs...current weight - 220lbs...target weight - 240lbs.

you are what you eat ...strange, i can't remember eating a 'FAT C#NT'

hey cashman, got a few questions if you wouldn't mind

1. could the skull crushers be done with dumbbells?

2. why are deadlifts done back/bi and straight leg deadlifts done legs/abs?

3. is there an advantage to doing barbell bicep curls as opposed to dumbbell curls?

4. how long when peforming a rep? e.g. bench press 4up 2down?

thanks