Bodybuilding for the Beginner!

ORIGINAL: wayneh

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?
yes it's enough though a 6 pack is down to low bodyfat from good diet and plenty of cardio

2) I dont have a swiss ball, could i replace with decline crunches or is the difference really worth me buying one?
TBH a swiss ball is only a few quid and is an awesome piece of equipment for core work. Crunches will suffice though

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?
Not really. You could try holding a dumbell between your feet (cross your legs at the back and slot it in) or invest in a dip chain.

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?)
you really need to consult a doctor as I cannot advice you on your condition. They may be old problems caused by a weak lower back in which case start light and with perfect form and build the weight gradually. Again consult a doctor or sports therapist first. Leg press is OL but will never be as good as a barbell squat.
5) Is a lat pull down the same as a cable front pull down, would you suggest a wide or close grip?
Not as far as I know but could be. go with wide grip. Personally try to do wide grip chins as quickly as possible

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?
yes, traps can go with back and delts with chest though knock an exercise off each when you add to these days as you'll already be working the relevant muscles in the othermuscle groups

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

hey thanks for taking the time to answer, its appreciated.

Started on your regime today and it felt great, started on the chest/tri, my tri's never felt so pumped after i tryed the skullcrushers, cant believe i never tried em before. My chest however didnt feel as pumped as it usually does on my previous regime which involved a lot more excericises, maybe my form was poor but i didnt think so, i settled on 22.5kg weights for my dumbell presses which is possibly not heavy enough but i want to get my form right and my arms stronger before i go heavier.

ORIGINAL: wayneh

Started on your regime today and it felt great, started on the chest/tri, my tri's never felt so pumped after i tryed the skullcrushers, cant believe i never tried em before. My chest however didnt feel as pumped as it usually does on my previous regime which involved a lot more excericises, maybe my form was poor but i didnt think so, i settled on 22.5kg weights for my dumbell presses which is possibly not heavy enough but i want to get my form right and my arms stronger before i go heavier.

you'll find that you may not get hugely pumped, especially after a couple of weeks, but that's fine as pump and muscles soreness are not indicators of growth. Stick with the routine for 3 months and make sure you get the diet nailed and results will come thick and fast.

great attitude as well with getting the form spot on! this is soooooo important.

many thanks for the tips!!!

cashman, on the cutting diet do u still take protein and creatine shakes as normal even on just cardio days?
also im doing 20 mins swimming every morning, and on alternative days doing 30-40 minutes run and 2000m rowing....will this compromise muscle growth in exchange for losing fat?

ORIGINAL: b21man

cashman, on the cutting diet do u still take protein and creatine shakes as normal even on just cardio days?
also im doing 20 mins swimming every morning, and on alternative days doing 30-40 minutes run and 2000m rowing....will this compromise muscle growth in exchange for losing fat?

If cutting then protein intake is very important. You must keep the protein flowing as that will help keep muscle loss to minimal levels. Have whey in water before & after any cardio session IMO. If cutting do not expect muscle growth as you'll be in calorie deficit but your aim needs to be reducing muscle loss.

CASHMAN.
JUST 2 QUESTIONS (PLEASE) ABOUT THE ALTERNATIVE ROUTINE ADDED.
CAN I REPLACE WEIGHTED DIPS WITH DECLINE FLYES? (HOME GYM RESTRICTIONS!)
IS IT OK TO HAVE ONE REST DAY BETWEEN EACH WORKOUT DAY, OR IS MORE REST REQUIRED?
(P.S I FIND THE LEGS AND ABS DAY A BITCH,LOL.)
THANKS.

re: my last question, sorry i meant decline flyes,doh!
P.S JUST FOUND THE EDIT BUTTON.

ORIGINAL: AFJK9

re: my last question, sorry i meant decline flyes,doh!
P.S JUST FOUND THE EDIT BUTTON.

You can swap though decline flys aren't as good as weighted dips for chest IMHO. If you are working deep and strict and with intensity on your dumbell bench then this would be fine though personally I don't find decline work great for chest (hits delts and tris harder for me). Better at either flat or incline tbh.

hi i really want to get bigger and look alot fuller. i am currently 5 11" and weigh 11 stone exactly (age 16). i know it doesnt sound that bad but i do look really really skinnycompared alot of other people. i seem to eat everything in the house but dont seem to put on any weight!idont think its actual possible to put on any weight! i amopen to trying anything but i will have to train from home and have the use of barbells and dumbells. can anyone point me in the right direction to startingme off? thnx alot

Started cashmans regime last week and i must say feel great, couple of things i could do with clearing up though, the deadlift that i do for my back trainin how do they differ to the one for my leg training, also i can manage chin ups but only with my hands say 8 inches from the end of the bar, is this ok for the moment?

thanks

ORIGINAL: Cashman
Always try to have a protein shake before cardio (even 1st thing in the morning).

Why is this? And is it crucial?

Hey Cashman...thanks for the great advice. I have recently satrted body uilding from being a kickboxer. I have always admired you guys and the way you shape yourselves and now i am hangin up my gloves, i thought i would love to move into this arena. Problem for me is that i am only a small guy. Body fat is obviously not too much of an issue although i have put on a bit since i have cut my training down, but my problem is that i do not have much in the way of a foundation of muscles to start with. I think i am benching about90kgs right now, (although i stated only able to lift50 so i see some improvemt there!) I know it'll be hard work but am more than used to the training and nutrition side of things so see it as just taking a different direction. I love it so far, been doing it about four month now...and enjoy every session, sad but true. I love the pumped feeling i get at the end s can only imagine what it must feel like for you guys with good physiques. I hope to be ther one day.

I have the nutrition sorted, just not sure where to start with supplements and shakes...it seems to be a mine field with everyone out trying to make money of us that don't know what is good and what isn't...can you offer me any advice please as i am not too well off for cash but really want to put in 110 % effort. I am currently taking prolab whey protein and phosphogen elite as i have heard it helps...any suggestions?

Thanks, and sorry if i get to be a pain with my asking questions...i just really have a desire to succeed in this.

Gaz

ORIGINAL: wayneh

Started cashmans regime last week and i must say feel great, couple of things i could do with clearing up though, the deadlift that i do for my back trainin how do they differ to the one for my leg training, also i can manage chin ups but only with my hands say 8 inches from the end of the bar, is this ok for the moment?

thanks

the leg one is with stiff leg (almost totally straight with force being exerted through the hamstrings. Look up in exercise directory for technique on both).

chins as you are doing them is fine. Get wider as you get stronger. Enjoy

ORIGINAL: Paper Tiger

ORIGINAL: Cashman
Always try to have a protein shake before cardio (even 1st thing in the morning).

Why is this? And is it crucial?

Yes because when you train cardio you send your body into a catabolic state where you are using partly protein for fuel. If this isn't available to your body it will go into gluconeogenesis where it will convert muscle protein to fuel. Not good.

ORIGINAL: GazMarles

Hey Cashman...thanks for the great advice. I have recently satrted body uilding from being a kickboxer. I have always admired you guys and the way you shape yourselves and now i am hangin up my gloves, i thought i would love to move into this arena. Problem for me is that i am only a small guy. Body fat is obviously not too much of an issue although i have put on a bit since i have cut my training down, but my problem is that i do not have much in the way of a foundation of muscles to start with. I think i am benching about90kgs right now, (although i stated only able to lift50 so i see some improvemt there!) I know it'll be hard work but am more than used to the training and nutrition side of things so see it as just taking a different direction. I love it so far, been doing it about four month now...and enjoy every session, sad but true. I love the pumped feeling i get at the end s can only imagine what it must feel like for you guys with good physiques. I hope to be ther one day.

I have the nutrition sorted, just not sure where to start with supplements and shakes...it seems to be a mine field with everyone out trying to make money of us that don't know what is good and what isn't...can you offer me any advice please as i am not too well off for cash but really want to put in 110 % effort. I am currently taking prolab whey protein and phosphogen elite as i have heard it helps...any suggestions?

Thanks, and sorry if i get to be a pain with my asking questions...i just really have a desire to succeed in this.

Gaz

welcome to the club. glad you are enjoying it. save money with the supps and buy quality food - complex carb, good fats and protein. Whey protein is the only supp I'd go for at this point for 1st thing in morning and post workout. Other than that get your protein from whole food.

hey great article. Ive been working out for about 10months and no great improvement i usual train Monday wednesday and friday and rest the other days.

is this where im goin wrong? just wondered what the best days to work are and how many rest days i should have a week

thanks mark

Thanks again for taking the time to answer

on the face of it markie three times a week is fine. My question is what is your routine and diet like and what are your goals?