Bodybuilding for the Beginner!

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Originally posted by Maestro

nice post cashman,u even got tysonback reading,wow....lol

razor, can i suggest u starting up a new thread, ull get a better reply that way mate.

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LMAO

Razor, post a new thread fella and we'll be happy to help.

I was told that it would be better do to chest and back on the same day, then tri's and bi's together for day two. Anyone have an opinion on this [?]

Nice one Cashman!!! (this one will defo help hundreds)
All good information, I am gona pass a copy of this on to a mate at work who always asks how to do this and that, and gets conflicting info from the muscle mags.
Good points well put, straight down the line and easy to understand.
Excellent weight routine there, rep ranges and sets spot on. (Nearly carbon copy of mine) now I know I'm doin it right.
One question tho m8, why no chin-ups on back / bicep day?

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Originally posted by Dan V

I was told that it would be better do to chest and back on the same day, then tri's and bi's together for day two. Anyone have an opinion on this [?]

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Yep. I do (surprise surprise LOL). Personally I'm a big believer in pre exhausting a minor muscle group while working a larger first. This means that you will hit most muscles hard only 1x a week allowing plenty of rest. e.g Chest & Tri's together. Virtually every chest exercise utilises a little tricep effort. So after benching your tri's will have been worked as well. That way you only need to do a few following sets specifically for that area at the end of your session. They will then have a whole week to recover. If you don't train tri's when you train chest then you will train tri's twice a week.

Many like tri & Bi's together because of the pump it gives the whoile arm which swells and looks bigger for a few hours but often leads to overtraining and hindered growth progress IMO unless you are well in tune with your body and training.

Ah, I gotcha Cashman. I've been doing the chest/back and bi's/tri's thing up until now. I'm gonna try what you suggest for a while and see if it works better. It probably will work out better anyways, since I dont really like trying to do two large muscle groups on the same day. Thanks.

No prob Dan. You're body is likely to respond really well to the change. It's not a great idea to train to large muscle groups at the same time as it can take a lot out of you. Especially if yu are doing stuff like deadlifts and weighted dips for the same session.

Bump for responce to my question above...
why no chin-ups on back / bicep day? any reason?

You can definitely replace lat pull downs with Chins and I'd advise anyone to, though some might feel more comfy starting on the lat pull down first as it's an easier exercise to master IMO. Chins are great for the lats so chin away. :-)

also forgot to add that many beginners that are heavy might not be strong enough to chin their weight to begin with, especially if they don't have a chin assist station at their gym. Every gym I've seen has a lat pull down machine though.

Yeah tell me about doing 2 big muscles on the same day taking a lot out of you. I did back and chest on the same day. Next day I slept for 13 freaking hours.

By the way, I have been workout out for about a year. Am I still a beginner, would I still benefit from this program? Thanks.

Oh and the chins thing, I can't do more than 5 with my bodyweight. Is that enough?

dragon bro, if you have a healtrhy split routine already then just use this for some ideas for change-ups. The principles are sound though so if you don't already then take ALL the elements I have included to heart. N-Joy :-)

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Originally posted by Slyblackdragon

Oh and the chins thing, I can't do more than 5 with my bodyweight. Is that enough?

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That's fine. You'll get stronger the more you do it and as long as you eat & rest well as well.

Trippitaka told me to look at your post, and bugger me if I a'int been doing it all wrong. I used to train all of my body 4 times a week, I'll start your way straight away, hopefully with results this time !

Thanks mate, nice to know there are still some helpful people out there.

Quality post cashman your knowledge should be the building blocks for all novices like myself. Gives us ur opinion I have been training now for over a year but bodybuilding for the last 2-3 months. I want to share what i'm doing and tell me if i'm on the right track.

Training - 5 days a week (Mon Back/Bi's)(Tue Delts/Traps)(Wed off)(Thu legs)(Fri Chest/Tri's)(Sat Cardio)(Sun off)

Supplements - Reflex Instant whey 6 times a day(am i taking it too much? Morning,mid morning,lunch,pre & post work out and bedtime. I take creatine 10g a day, multi vits,cod liver tabs & vit C. I have been advised to start Glutamine tabs as well??

Food - I have always been a big eater and love my grub. I eat healthy with plenty of variation. I have the odd bad day but on the whole my diet is 1000 times better than what it was 2 yrs ago. I love pasta i cant get enough but i think this is my down fall cause my carb intake is higher than what i use(burn off)....well so i have been told. I seldom drink alcohol, maybe twice a month if i'm lucky.

I've seen some incouraging developments over the last few months but my stomach is not reducing as much as i would like. The belly and love handles are hard to shift(near impossible). i've been told its the last thing to come off when it comes to ur weight...is this true?

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Originally posted by BigDaza

Quality post cashman your knowledge should be the building blocks for all novices like myself. Gives us ur opinion I have been training now for over a year but bodybuilding for the last 2-3 months. I want to share what i'm doing and tell me if i'm on the right track.

Training - 5 days a week (Mon Back/Bi's)(Tue Delts/Traps)(Wed off)(Thu legs)(Fri Chest/Tri's)(Sat Cardio)(Sun off)

Supplements - Reflex Instant whey 6 times a day(am i taking it too much? Morning,mid morning,lunch,pre & post work out and bedtime. I take creatine 10g a day, multi vits,cod liver tabs & vit C. I have been advised to start Glutamine tabs as well??

Food - I have always been a big eater and love my grub. I eat healthy with plenty of variation. I have the odd bad day but on the whole my diet is 1000 times better than what it was 2 yrs ago. I love pasta i cant get enough but i think this is my down fall cause my carb intake is higher than what i use(burn off)....well so i have been told. I seldom drink alcohol, maybe twice a month if i'm lucky.

I've seen some incouraging developments over the last few months but my stomach is not reducing as much as i would like. The belly and love handles are hard to shift(near impossible). i've been told its the last thing to come off when it comes to ur weight...is this true?

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OK. here's my opinion:
1. I'd need a specific breakdown of exercises and sets/reps to comment on the routine you do, though I'd be inclined to move traps just that bit further away from back if you are deadlifting (as you should be)

2. Personally I'm not much for glutamine though some swear by it. I'll leave that one up to you and see how your body responds. As for the whey... whey in water when you wake up. Whey in water immediately after ytou train. Whey in water before cardio. This is because your body processes whey protein very quickly. If you are insistent on protein shakes at other times of the day then you should at least have whey in milk with a little flax oil to slow gastric emptying and absorption. Ideally try a casein protein which is much slower digesting for your bedtime shake especially. Try and get as much protein from clean foods where possible, especially if you are bulking.

3. It tends to be much easier for people to bulk (i.e put on lean mass) then cut as opposed to doing both together. Throwing in a little regular cardio first thing in the mornings will help keep the fat under control (my problem also when bulking) while you are eating big to get big. Try this before easing up on the carbs, but also try to ensure you are eating complex carbs (wholegrains) and easing up on the simple carbs (starch - pasta[}:)]) though a simple carb hit is excellent for post workout recovery so worth having within 30 mins of finishing training.

4. first place you put fat on tends to be the last area that comes off. Put the muscle on first and try not to woprry too much about a couple of Ibs of fat in the process. When you get the muscle mass you want then we can talk about cutting.

Hope that helps.

i am a newbie at bbing as well and someone over here pointed me out to your group. i liked most of the stuff you have said over here. there is one problem regarding protein. I suffer from irritable bowel syndrome (ibs) which is majorly triggered off when I have protein rich substances. my body type is slim and slender. what diet should I follow?

Eating fruits and vegetables is what alleviate the symptoms of IBS. However is it advisable for a wannabe Mr. Universe to have this kind of diet? :)

Regards,
The Weakling..

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Originally posted by 98_pound_weakling

i am a newbie at bbing as well and someone over here pointed me out to your group. i liked most of the stuff you have said over here. there is one problem regarding protein. I suffer from irritable bowel syndrome (ibs) which is majorly triggered off when I have protein rich substances. my body type is slim and slender. what diet should I follow?

Eating fruits and vegetables is what alleviate the symptoms of IBS. However is it advisable for a wannabe Mr. Universe to have this kind of diet? :)

Regards,
The Weakling..

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TBH I couldn't tell you. You'd really need to be talking to a qualified dietician. Post your question in the diet forum and you'll get excellent advice on your specific needs. You could try mailing James or The Doctor who are VERY knowledgeable in these areas.

Hope that helps and good luck.

Being new to all this, how often should you change routines? Is it just an ongoing process to see what works best for your own body?

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Originally posted by Cartman

Being new to all this, how often should you change routines? Is it just an ongoing process to see what works best for your own body?

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Usually every 6-8 weeks and usually change a few exercises around.