Bodybuilding for the Beginner!

cheers mate

i was just wondering how do you build toned pecs and abs just doing cardio, exercises press ups etc. and 5kg weights

Thanks im new here and thats a great read thanks Cashman

hi cashman need some advice,i have finally got myself into a gym been going every day for a couple of weeks mainly doing cardio,my main objective is to body build not to get huge but be defined,after doing cardio i have done a small amount of lifting,i am 39 and i weigh 13stone 7lbs and 5ft8 i am not fat but have a bit of a belly i am quite stocky already but the man boobs are starting to appear even more now 40 is looming close lol,i am not sure on whats best to do with regards to lifting and diet and would like to try some routines and diet advise and if training everyday will be beneficial.i have read page1 you have done do you think trying that routine will be ok for myself.

another thing could i go straight into lifting rather than doing loads of cardio?

cheers pj.

you'll be fine with this routine. The secret to getting lean is in the diet and cardio side of things.

Hi cashman, you've made for some good reading.
I'm also new here but have been reading some of the articles before i signed up.
I've just joined the gym at my local sports centre that use 'pulse' machines, i am just wondering is it aswell to just do the free weights they have or do you recommend any machines that can be used in conjunction with free weights.

I was told by one or 2 people to stay away from the machines as they dont always work the muscles like they would if you were lifting freely, now i thought id sign up and actually ask the views of using machines by people who go to the gym.

just for the record, im 19 and only weigh in at around 10stone, maybe less. so i do have a naturally thin body build.
my main problem ever since i was born is my allergy to cows milk (lactose intolerant) which limits my diet badly and now i am starting to realise i need to bulk up a bit and eat more sensibly to achieve my aims.

Thanks, David

ORIGINAL: davidmckellar

Hi cashman, you've made for some good reading.
I'm also new here but have been reading some of the articles before i signed up.
I've just joined the gym at my local sports centre that use 'pulse' machines, i am just wondering is it aswell to just do the free weights they have or do you recommend any machines that can be used in conjunction with free weights.

I was told by one or 2 people to stay away from the machines as they dont always work the muscles like they would if you were lifting freely, now i thought id sign up and actually ask the views of using machines by people who go to the gym.

just for the record, im 19 and only weigh in at around 10stone, maybe less. so i do have a naturally thin body build.
my main problem ever since i was born is my allergy to cows milk (lactose intolerant) which limits my diet badly and now i am starting to realise i need to bulk up a bit and eat more sensibly to achieve my aims.

Thanks, David

if you can try to stick to free weights, though make sure your form is spot on. My routine has mostly free weights with a couple of cable exercises.

diet wise, there are plenty of alternatives for you with your lactose intolerance. Best ask the question in the diet forum for true expert advise but if mass gain is your goal eat plenty of lean meat protein, good fats, eggs, complex carb sources and try to eat 6 times a day. You can supplement with a soy protein or egg white protein shake as I'm guessing whey is a no-no LOL.

Thanks for that amazing original post Cashman! It is great to have found such an informative, helpful and cheery site to help me with this stuff, again cheers man!

Greggo

you should base your routine around free weights. Machines are useless, there is a place for them, they can sometimes complement freeweights or help train an area with an injury.

For example nearly all my lifts are freeweights, the only machines I use is for abs and calf raise. I also sometimes use the cable machines for say chest flies and lat pull downs.

Freeweights allow you to recruit all the stabaliser muscles. For example chest press machine just works the chest and triceps. DB flat bench will work the forearms hard too plus all the other tiny muscles that are located around the chest and arms


Paul

I know an IFBB pro FBB who is very good at personal training. I had a few training sessions with her and I found it very useful; I realised I was on the wrong diet and not training right...ever since I have witnessed positive changes to my physique and stamina.

You can contact Helle via her website: http://hellenielsen.com/. Am sure you will find this useful.

Ritchie

As a new member and a novice i found your guide to bodybuilding for beginers a big help. Thanks very much.

cheers for the post cashman ... im still new to bb but have been working out for while with my own bench which sadly hasnt got an incline... when i first started what was first recomended to me by friends of mine that are into the scene is ... to work on one body part a day ...... which i have been doing ( and have seen some gains ) thing is this .... im relatively happy with the way i look BUT although my chest has grown ... it is growing more outwards ... than across ! width wise !!! how can i get around this ( as im getting a bit disheartened ) will it even out in time ? what can i do to rectify the situation AND should i change to a split routine ???

ORIGINAL: mattygb

cheers for the post cashman ... im still new to bb but have been working out for while with my own bench which sadly hasnt got an incline... when i first started what was first recomended to me by friends of mine that are into the scene is ... to work on one body part a day ...... which i have been doing ( and have seen some gains ) thing is this .... im relatively happy with the way i look BUT although my chest has grown ... it is growing more outwards ... than across ! width wise !!! how can i get around this ( as im getting a bit disheartened ) will it even out in time ? what can i do to rectify the situation AND should i change to a split routine ???

Unfortunately the shape of your muscle growth is dictated by your genetics. Chances are that you will find that it evens out. It may be that other muscles that give the impression of width are being neglected such as shoulders, lats, etc. Let us see your full routine as there may be tweaks that can be made.

excellent thans a lot. been looking for ages for advice like this. I am a beginner and this has been great help.

thanks cashman. gret advice. i am a beginner and it has been great help. have looked everywhere but this is the best advice i have found.

no worries mate and good luck with it.

This is a great thread. I'm currently on a cut. Ive been following the alternate plan 1 for about 6 weeks (the 5 x 5 routine) & I'm having good results.

However, one of my knees is hurting possibly from this workout:

Legs & Abs

5 min warm-up
Barbell Squats 5x sets 5 reps
Stiff Legged Dead Lifts 5 sets 5 reps
Calf Raises 5 sets 5 reps (last set to fail)
Weighted Swiss Ball crunches 4x sets 6-8 reps
lying leg raises 4x sets 6-8 reps (if you can do these resisted tyhen even better.)
Dumbell side bends 3x sets 6-8 reps

Should I keep following this, or can you give me some ideas on varying it slightly so it's less stressfull on the knees?

Also you suggest doing 5 x 5 weighted dips for the chest. I haven't got a weight belt. I've just been repping out on the dips for 5 sets. Is this OK?

if your knee is hurting then take a week off. Ice the area for a few days for 10 minutes each time 3-4 times a day. you may have a little tendonitis. TBH if your knee is hurting linked to this then you need to look at how you are warming up before you add the weight on, and you need to look at form and post excerise stretching.

If 5 reps is easy on dips then try holding a dumbell between your feet when you dip. If too awkward then invest in a dip belt of some chain, a link to secure it and wrap it around a lifting belt if you have one. Improvistaion is possible here.

OK that makes sense to me.

I'll leave legs out this week & take it easy with more stretching & warmups next week.

Cheers

Awesome thread, really helped me gaining some basic information.

Thanks!