Bodybuilding for the Beginner!

ORIGINAL: kaine

I am new to this and need to know what the exercise in the first post are and how to do them correcly. I have clicked on Cashmans link:

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

but this is no longer active.

Are there any links to describe each exercise, with pictures of how they are done.

Cheers
Kaine.

Hi Kaine,

I actually spent over an hour going through each excerise in cashmans routine and adding a HTML link to each one. I then emailed Cashman the HTML so he could easily just edit his post and copy and paste it in. I knew it would help others, as I didn't have a clue at first either.

He never put it up though, its a shame.

Couldn't you post it anyway FlexMus?

I know I, for one, would love to see it!

I knew it would come in useful! I'm glad all that time i spent on this hasn't gone to waste, although it would be nice if this could be put on the 1st page. (who will know its all here on page 19?) I didn;t manage to find out how to do all of them. So if someone wants to pm the link on how to do the other excerises it would be good. Hope this helps!!



SATURDAY - 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) (Lay so head is at the top of the bench)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)


SUNDAY - 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
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)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps


MONDAY
REST & Cardio (30 mins swimming before brekkie approx 40 lengths)

TUESDAY - 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

WEDNESDAY
REST & Cardio (30 mins swimming b4 brekkie)

THURSDAY - 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

FRIDAY
REST & Cardio (30 mins swim b4 brekkie)

Cashman - I have been using this routine for way too long without realising it and I need a change. What do you recommend? I am not so keen on a three day routine, I would like to stick to four days (or maybe even five). I think I really am just looking for a new split, and a rough idea of the number of sets to do, as I can take care of the exercises no problem. I know there are loads of routines on the forum, but I was wondering what you would recommend?

Thanks

GREAT POST!!!! Thanks for taking the time to write this out it has cleared up a lot of confustion for me.. One ? In Diet you said "EAT CLEAN EAT BIG Clean I understand but how much should each meal be in a calorie count.
Thanks again great post!!!!!!!!!!!!

Unfortunately your individual links FlexMus do not seem to be an easy cut and paste into my routine. Just tried with no luck. Due to business committments I just do not have the time to sit down and hammer this out individually (pay me and I might think about it though ).

ORIGINAL: ken64

GREAT POST!!!! Thanks for taking the time to write this out it has cleared up a lot of confustion for me.. One ? In Diet you said "EAT CLEAN EAT BIG Clean I understand but how much should each meal be in a calorie count.
Thanks again great post!!!!!!!!!!!!

How long is a piece of string? Eating is all down to current bodyfat levels/muscle mass, how much you want to gain, how quickly you want to gain, etc. Everyone is different so there is no easy answer. Best starting point is to try and eat at least 20g of protein every 2-3 hrs along with a complex carb source and a source of good fats where you can. Depper diet advice is better found in the diet forum.

Good luck.

hello 2all, new 2the board but I think theres some great advice on hear. Cashman ur doing a great job, finding ur help very useful. quick question tho, u posted previously that u personally thought that the 3best chest exercises were: flat bench (BB or DB), weighted dips and heavy incline dumbell flyes.

Seeing as ur experienced in the field of BB just wanted 2know what u personally thought were there best 3 exercises (biggest improvements in terms of building muscle/size) for other body parts eg for legs,shoulders,bicep,back,tricep etc

many thanks

keep up the good work!

Excellent post. Has given me a great insight into how to improve.

Thanks a million!

ORIGINAL: Big_jay

hello 2all, new 2the board but I think theres some great advice on hear. Cashman ur doing a great job, finding ur help very useful. quick question tho, u posted previously that u personally thought that the 3best chest exercises were: flat bench (BB or DB), weighted dips and heavy incline dumbell flyes.

Seeing as ur experienced in the field of BB just wanted 2know what u personally thought were there best 3 exercises (biggest improvements in terms of building muscle/size) for other body parts eg for legs,shoulders,bicep,back,tricep etc

many thanks

keep up the good work!

Legs - Barbell Squat, Stiff Legged Deadlift, Calf Raise
Back - Deadlift, Wide Grip Chin, Bent over row
Shoulders - Miltary Dumbell press, Bench Press
Bicep - barbell curls & hammer curls (STRICT FORM)
Tricep - Skull crushers, close grip bench and weighted dips

These are eprobably the most effective exercises for these groups and as such can be used accordingly when switching a routine around.

ORIGINAL: dan1677

Excellent post. Has given me a great insight into how to improve.

Thanks a million!

Thanks Dan

Can you do deadlifts and squats on a smiths machine.

Do not have a barbell at the gym I use just an curl bar, lots of dumbells and lots or weight machines. Is it possible to do these exercises on the machine?

you can do both on a smith..

deadlift
lower the bar to just below knee height, stand on a step if u have to

squat
"just do it"

you wont get the best results using a smith but N E is better than NUTTIN

use dumbells, way safer!

oh and better

Thanks guys

definitely avoid the smith if possible as it doesn't allow natural range of movement on either execrise. Go with dumbells for the time being. If your gym won't put out for a Barbell then maybe it's time to look at a better gym that has.

I consider myself quite weak since I only bench 113lbs for 3sets of 8 reps.
To improve faster, should I go with higher weight and 6 reps instead?

with cashman's 4x6... really good routine!!!

extremely helpful, thanks cashman

TBH you should stick with the deadlifting. It's important that you start light so you can master the form. Just drop your backside keep your head up and try not to round your back. Work on feet width, grip width until it feels comfortable. Have a gym worker or experienced lifter watch your form and adjust accordingly. Run through light lifts at a slow and steady pace and really try and feel what your body is doing. It will soon click and you can then work up the weights. There is no back execrise better for gains IMHO than the humble deadlift.