Bodybuilding for the Beginner!

ORIGINAL: BeginnerBoy
1. could the skull crushers be done with dumbbells?

Yes

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

Deadlifts are mostly a back exercise (a long of leg involved too), SLDL is mostly a hamstring exercise with a lot of lower back work. Could be argued either way, but the split works well this way.

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

DB's allow you to find a neutral wrist position, better IMO

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

Fast as possible up, controlled down.

Wheels

A fully paid up spokesperson for Big Oil and board member for the illuminati, posting from a tropical tax haven.  Caution: Posts may not have any moral content.

Hi Cashman,Could you tell me if it's possible to move all the weight days onto Monday Tuesday Thursday and Friday,leaving the weekend free apart from cardio.

sounds fine iloveburgers

ORIGINAL: ILoveBurgers

Hi Cashman,Could you tell me if it's possible to move all the weight days onto Monday Tuesday Thursday and Friday,leaving the weekend free apart from cardio.

Should be be fine but make sure you are eating well as you should really try and have another rest day between Thur & Fri workouts.

"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: titan_viper

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.

If you are looking for heavy mass then ease back on the cardio. I would probably keep it as lised in the rotuine for the next few months as it's probably best to drop some BF prior to the summer. If you are starting out you'll be able to add muscle and lose fat in the early months. Diet is crucial here.

"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 Post Cashman! This is exactly the kind of post i have been looking for. Im a beginner to all this so your post has really helped me i`ve incorporated alot of what you have said into my own routine and will see where i go from there. Thanx again its appreciated

FUSFA`S ROAD TO RECOVERY !!!

hey great post! just wonderin, im not sure what the "skull crusher" exercise is? i would do close grip bench but im doing that instead of the overhead cable press. also how close together should my hands be on the close grip bench presses? thanks!

ORIGINAL: antant123

hey great post! just wonderin, im not sure what the "skull crusher" exercise is? i would do close grip bench but im doing that instead of the overhead cable press. also how close together should my hands be on the close grip bench presses? thanks!

Close grip bench should have your hands at no more than shoulder width apart (should be approx 5-6 inches gap between your thumps). Everyone's different so go with what's comfortable and which isolates your triceps.

Skulls are where you lie on your back on a bench and with an EZ curl bar hold the weight perpedicular to your body. Let your arm bend at the elbow only and the weight drop to your forehead then lift the weight back to start position.

"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

okay thanks for that!

Hi guys, been reading through here and its very good :) my instructor at gym has put me mainly on a machine based course and i only do bi cep curls and literal raises 2 times a week ( 3 sets of 6 - 8 reps) the instructor says i should build up more strength before going on to free weights more. is this correct? problem i have i do not know how to do most of the exersizes people mention on here.


Thanks

jon

Are you paying this "instructor"?

Follow the routine in this thread, as this guy who is "instructing" you is a clown!

Would someone please post Almera a link to better help him understand the various exercises (I am too tired now to search for a link). Thanks.

Let it sink.... I can swim.

ORIGINAL: Almera_Gti

Hi guys, been reading through here and its very good :) my instructor at gym has put me mainly on a machine based course and i only do bi cep curls and literal raises 2 times a week ( 3 sets of 6 - 8 reps) the instructor says i should build up more strength before going on to free weights more. is this correct? problem i have i do not know how to do most of the exersizes people mention on here.


Thanks

jon

Totally agree with Jackhammer! There is no reason not to go straight to free weights. Just start light for the first few sessions until you get a good feel of the correct technique and weight for you.

Your instructor should be able to demonstrate correct technique on all the lifts listed in my routine. Don't be surprised if he can't as by the sounds of it he really doesn't have a clue based on the routine he's given. In fact you are probably better off asking a couple of the more experienced lifters to check your form while you try the lifts. You'll be surprised at how helpful most are.

for general guidanec on exercises you can check out http://www.hardcorebodybuilding.com/exercises.htm

"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

thats great advice cashman

im just a beginner and didnt have a clue where to begin like but will print off this routine and give it a go. im one of those people that get intimidated bout going to a proper man's gym as i feel like a right plonker as im not as big as them.

If i took your training routine up how long do you think it shud take me to start noticing an increase in muscle size?

Great Post Cashman. Found it very helpful. A few of the exercises I have not heard of tho & have no idea how to do them

great thread, can i ask a quick question though, why is there 5 sets of 5 for some exercises like the chest and tri day. can someone explain to me how that works please, thanks youuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu

The 5x5 programme is for a change-up of your routine if you are plateauing on your current routine. The 5x5 routine is High Intensity Training.

"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

thats the routine for me.cheers bro.only concern is each body part once a week doesnt seem enough but i will take your word and give it a go.thanx

JUST BECAUSE IM PARANOID DOESNT MEAN PEOPLE ARENT TRYING TO KILL ME

hello friends

I am completely new to this bodybuilding stuff. I recently purchased dumbells. A 4.5Kg chrome bar and extra weights (0.5, 0.75 and 1.25 add on weights. I have been doing bicep curls and lateral raises and am noticing an increase in muscle size and feel great.

The only problem is that one arm seems to be getting slightly bigger than the other. I am worried that i will look unbalanced.

I do 1 set of 10reps 4.5Kg
1 set of 10 reps 5.0 Kg
1 set of 10reps 7.0Kg

I have been doing this for 5 days and rested on day 3.
j
Please tell me if i am doing something wrong in my workout. I am only working on my arms. Any help appreciated. Ps. I am a complete newb so have no idea if i am lifting correct amounts of weights.

ORIGINAL: icycold

hello friends

I am completely new to this bodybuilding stuff. I recently purchased dumbells. A 4.5Kg chrome bar and extra weights (0.5, 0.75 and 1.25 add on weights. I have been doing bicep curls and lateral raises and am noticing an increase in muscle size and feel great.

The only problem is that one arm seems to be getting slightly bigger than the other. I am worried that i will look unbalanced.

I do 1 set of 10reps 4.5Kg
1 set of 10 reps 5.0 Kg
1 set of 10reps 7.0Kg

I have been doing this for 5 days and rested on day 3.
j
Please tell me if i am doing something wrong in my workout. I am only working on my arms. Any help appreciated. Ps. I am a complete newb so have no idea if i am lifting correct amounts of weights.

There is always a risk of one side growing more than another for a new guy and that tends to be down to form. It's important that you get your form perfect on both sides. When you do any imbalance will soon disappear.

"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: Scotty

Great Post Cashman. Found it very helpful. A few of the exercises I have not heard of tho & have no idea how to do them

Me too, I clicked on original link from first page on this thread....

To see how any exercises are done correctly click here ?
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=33049

The link seems to have expired, I think ??

http://www.bodybuilding.com/fun/exercises.htm

"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. I'm gonna take some aspects and work into my routine. I think I have been training a little wrong though, but seen some gains, maybe now I will see better gains, heres hoping.

Brilliant post Cashman, just completed my first week of the routine....first time ive done legs with free weights on thursday and they still sore.....but its like they say no pain no gain

Hi,

Whats the difference in the deadlift on Sunday and the deadlift on Thursday? Can someone send me pictures of the two. I dont understand the differences.

Thanks

Fantastic info at the start of this thread, indeed all thoughout. I wish there was something like this available to me years ago!

Whilst I'm not a complete beginner, having built previously for several years on and off. I'm 50 now In more recent times I packed the fat on doing nothing, and ballooned up to 16st 8lbs (232lbs), I'm now 14st (196lbs) after 8 months of hard, long CV training, with weights each session to recondition my body to lifting. But I'm a short-arse, so the weight is still disgustingly high!

I am now concentrating more on the weights (4 months), with CV still on the non-weights days. (if that makes sense?). The routines on the first page of this thread have been inspirational, thank you for that.

So much so, I may even get brave enough to submit some pics on a 'Progree Journal'. Then ask for some comments???

ORIGINAL: Old Git

Fantastic info at the start of this thread, indeed all thoughout. I wish there was something like this available to me years ago!

Whilst I'm not a complete beginner, having built previously for several years on and off. I'm 50 now In more recent times I packed the fat on doing nothing, and ballooned up to 16st 8lbs (232lbs), I'm now 14st (196lbs) after 8 months of hard, long CV training, with weights each session to recondition my body to lifting. But I'm a short-arse, so the weight is still disgustingly high!

I am now concentrating more on the weights (4 months), with CV still on the non-weights days. (if that makes sense?). The routines on the first page of this thread have been inspirational, thank you for that.

So much so, I may even get brave enough to submit some pics on a 'Progree Journal'. Then ask for some comments???

Great going bro. Don't forget the diet as this is very important but pleased to hear you like the advice. Good luck with it and I look forward to your journal.

"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

Great going bro. Don't forget the diet as this is very important but pleased to hear you like the advice. Good luck with it and I look forward to your journal.

Thanks Cashman.

Pics now submitted on me journal fingymebob! So you can all have a

Working on the diet and I think its imroving steadily, which I'm keeping a record of and I shall sort a better routine out soon.

Thanks again.

Cashman, thank you. I'm not new to the gym, but I am basically new to bodybuilding. In the past, I just went to the gym, did some work with weights and machines that I thought would be a workout and...that's it. No plan, my diet was a disaster (I'd go to McDonald's and order that Big Mac and fries right after a workout), no motivation, no knowledge. And of course I never got good results. But I just turned 50 last April, took a long, careful look in the mirror and I decided I want to get into bodybuilding and BE SERIOUS about it. I have a good buddy online who's a personal trainer and he's been very nice about answering my questions. I'm doing lots of research about training and nutrition. And I'm planning about what I want to do in the gym. I'm keeping training and food logs to just reference how I'm doing and what progress I'm making. I want to do this right. I have definite goals which I've written down. I have an image of my mind of what I want to attain. And I keep that image with me all the time.

Thanks for the post. You've perfectly described what I need to do.

terrya

Great information Cashman. If I may add - those wishing to shake up their routine can do the following:

Monday&Thursdays - Train the posterior muscles such as the back, rear of shoulders, triceps, glutes, hamstrings and calves

Tuesdays and Fridays - Train the Anterior muscles such as the chest, front of shoulders, biceps and quads
*Abs can be done everyday of training.
I hope that this also helps

http://www.weighting-to-exhale.com

this will be fine. If bulking make sure you nail the diet and cut out the cardio. Give it a go for 8 weeks and see how you get on. Remember diet is essential when bulking.

"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 post m8

FUSFA`S ROAD TO RECOVERY !!!

Thank you, I've printed it off and will read it thoroughly when I get home tonight

CASHMAN, CLEAR/CONSISE/INFORMATIVE ARTICLE. THANKS FOR THE EFFORT!
DISCOVERED I'VE BEEN OVERTIRED THROUGH OVERTRAINING FOR 3 MONTHS.
AFTER READING "BB 4 BEGINNERS" I WAS GOING TO ASK QUESTIONS ABOUT REST INTERVALS, BUT IT SEEMS YOU HAVE ALREADY ANSWERED THIS 6X. LOL!!
I'VE CHANGED MY ROUTINE TO THE ONE YOU ADVISE. (TO AVOID WASTING ANOTHER 3!?)
WILL LET YOU KNOW HOW I PROGRESS, CHEERS!

hello all.im new around. planto start working out and i did some net search and came across this forum.its pretty cool around here!

ORIGINAL: AFJK9

CASHMAN, CLEAR/CONSISE/INFORMATIVE ARTICLE. THANKS FOR THE EFFORT!
DISCOVERED I'VE BEEN OVERTIRED THROUGH OVERTRAINING FOR 3 MONTHS.
AFTER READING "BB 4 BEGINNERS" I WAS GOING TO ASK QUESTIONS ABOUT REST INTERVALS, BUT IT SEEMS YOU HAVE ALREADY ANSWERED THIS 6X. LOL!!
I'VE CHANGED MY ROUTINE TO THE ONE YOU ADVISE. (TO AVOID WASTING ANOTHER 3!?)
WILL LET YOU KNOW HOW I PROGRESS, CHEERS!

Cheers mate and enjoy

"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 endorsements guys. Enjoy the routine and let me know how you get on.

"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

well thanks for that i just been told i doin it all wrong but fair play to u mate u certainly know your stuff i will take your good genuine advise and work to it .thanks very much will l keep lettin u know how i doin

no worries ginasmg. Good luck with it.

"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

Im just starting out on a fitness routine, everything is going well, diet is running smoothly and the gym routine is going well- the only problem is that I ache so much the next day its getting in the way of my work! It got to a point in the week where I couldn't walk, sit down, stand up, bend over.... without being in pain!

I do a cardio warm up and always try a move with a light weight before starting my actual reps, and end a work out with some light cardio and stretching. I' also taking supplements that (supposidly) help stop the muscle breaking down and help it rebuild itself after the exercise.

Anyone got any suggestions? They would be greatly appreciated, cheers John.

Have fun and don't do anything I would!

Thanks for the great guide, im on night shift so ive spent all night reading and printing off the excercises, ive been training for around 8 months now and from what ive read ive been overdoing it, any way i have a couple of questions if thats ok as i want to get started on this asap!

1) Is one day a week enough for abs, can i expect a 6 pack from this?

2) I dont have a swiss ball, could i replace with decline crunches or is the difference really worth me buying one?

3) Weighted dips, im not sure how to weight myself (never seen any gear for this at my gym), would a decline barbell bench press suffice as a replacement?

4) In the past ive had a few problems with my lower back, the deadlift (for back) the barbell squats and stiffed leg dead lift look fairly hardcore on the back, is there any suitable alternatives (is a leg press any good?)

5) Is a lat pull down the same as a cable front pull down, would you suggest a wide or close grip?

6) I work odd shifts and as i want to lose body fat to i was hoping to do cardio 3 days per week as well so could the delt/trap day be split and added to the other 2 days?

Sorry for so many questions and thanks in advance for any help