Bodybuilding for the Beginner!

nice post. :) really good.

ORIGINAL: owencd

Hey Cash

Still progressing reasonably well with the routine but the one exercise that is not progressing aswell as the rest is the pull ups.
Dont think it helps the fact that i do them straight after deadlifts but even after 8 weeks i still struggle to get 3x5 narrow grips out let alone wide grips!!
So what you think? maybe drop onto lat pull or my gym has an assisted chin up machine aswell but dont feel that good or just stop moaning and keep going at the chins?
Or maybe do them first but think that will have negative effect on my deadlift!?
My weights are still going up on all other exercises but this is the one that is frustrating me the most.
Thanks in advance.

Owencd

Stop moaning...

Seriously though, try switching the chins witrh Deads as the 1st exercise for a few weeks and leave a couple of minutes rest between chins & deads. The deads are prob what is draining you 1st. Try that little switch around and see how you get on.

Nice beginner guide. I am new to the whole bodybuilding forum thing. But not so new to bodybuildng. Your guide is the foundation of truth to any program.

i have trained to success a few times in the past but have some how managed to loose the way. Now... I am back... and I intend to stay. It is my belief that joining and maintaining a high profile in this community will help me stay on task. (WELCOME ME) I have been reading this forum as a guest for about 6 weeks (since the start of my introductory programme (swallow my pride and label myself a beginner) and am looking forwards to steady and sometimes haphazard progress.

YAY... my fisrt post...

ORIGINAL: S41N7

Nice beginner guide. I am new to the whole bodybuilding forum thing. But not so new to bodybuildng. Your guide is the foundation of truth to any program.

i have trained to success a few times in the past but have some how managed to loose the way. Now... I am back... and I intend to stay. It is my belief that joining and maintaining a high profile in this community will help me stay on task. (WELCOME ME) I have been reading this forum as a guest for about 6 weeks (since the start of my introductory programme (swallow my pride and label myself a beginner) and am looking forwards to steady and sometimes haphazard progress.

YAY... my fisrt post...

Welcome to MT Bro. Thanks for the endorsement and look forward to catching you on the boards. I have also had to come back a few times now after long lay offs with injury and know how long this journey gets at times. You'll find some great info and debate on MT so enjoy

Been using the first routine 4 day split for a few months found it really helpful being out of training for a while . The rest of the 3 days I do cardio runninng and rowing wondered if Im over training. Do i need to rest one day.

depends on your goals ironfist88. You really should try and get one total days rest in the week IMHO. If you want more mass then cut back the cardio and increase your food intake.

hi all, please leave ur comments here
breakfast everday - 3 weetabix
lunch during week - meat sandwich, yoghurt, apple
lunch at weekend - pasta or jacket tates
dinner all week - roast chicken, steak pie, egg n chips

this probz isn a good diet, but all comments welcome and tips please

i workout 4 times a week;
lateral pulldown - 3 x 10
tricep pulldown - 3 x 10
peack deck - 3 x 10
chest press - 3 x 15
bicep curl - 3 x 12
upright row - 3 x 15
hammer curls - 3 x 12
crunch mchine - 3 x 20
leg press - 3 x 12
leg curl - 3 x 12

anyonego a tips about my workout or a different way to do my workout please help
i am beginner and know that, and will always listen to advice to help me
19 in 2 weeks, 5' 11", 65kg watever tht is in pound lol

ORIGINAL: scotty dog

hi all, please leave ur comments here
breakfast everday - 3 weetabix
lunch during week - meat sandwich, yoghurt, apple
lunch at weekend - pasta or jacket tates
dinner all week - roast chicken, steak pie, egg n chips

this probz isn a good diet, but all comments welcome and tips please

i workout 4 times a week;
lateral pulldown - 3 x 10
tricep pulldown - 3 x 10
peack deck - 3 x 10
chest press - 3 x 15
bicep curl - 3 x 12
upright row - 3 x 15
hammer curls - 3 x 12
crunch mchine - 3 x 20
leg press - 3 x 12
leg curl - 3 x 12

anyonego a tips about my workout or a different way to do my workout please help
i am beginner and know that, and will always listen to advice to help me
19 in 2 weeks, 5' 11", 65kg watever tht is in pound lol

Your workout isn't very good mate. There are some poor exercise choices, too many isolation exercises, not enough quality compounds and it's not suited for mass building. You really need to read stickies, articles on here and around the web to understand the basics of bodybuilding and nutrition. You need to do some reading mate or else you'll get nowhere, take this advice seriously.

Hi Cashman,

Great bits of advice for those of us new to the gym. That's where I wanted a bit of clarification though. I've been going to the gym on and off for a few years now. I'm only 9 stone (28 years old - wee slip of a fella!) and want to look more defined and generally tone up.

My body seems to find it really hard to add any kind of big muscle (largely due to diet - vegetarian, no fish, no eggs so I find really good forms of protein hard to come by). Should I really be following your beginner plan, or is it more suited for those who are looking to get to a big, competetive size? Or is it fine for anyone who just wants to generally look more defined and toned, rather than a little rake!

Thanks again for all your wise words - keep it up!

scottydog... the original post in this thread was written for people in your position. Follow it until you learn much more and you will do well and make gains quickly if followed correctly. Good luck fella.

ORIGINAL: Ginster

Hi Cashman,

Great bits of advice for those of us new to the gym. That's where I wanted a bit of clarification though. I've been going to the gym on and off for a few years now. I'm only 9 stone (28 years old - wee slip of a fella!) and want to look more defined and generally tone up.

My body seems to find it really hard to add any kind of big muscle (largely due to diet - vegetarian, no fish, no eggs so I find really good forms of protein hard to come by). Should I really be following your beginner plan, or is it more suited for those who are looking to get to a big, competetive size? Or is it fine for anyone who just wants to generally look more defined and toned, rather than a little rake!

Thanks again for all your wise words - keep it up!

OK.. first off... welcome to MT

Next. Follow a structred programme (mine is probably as good as any to get you started.). From what it sounds you really need to add muscle mass to get the physique you want. Definition and "tone" (i hate this expression btw LOL ) will be the result of gaining more muscle. Add two stone of muscle and you will look totally different (and probably much better with your shirt off)

I'm glad you are aware of diet being an issue. Quite simply the only way to add muscle is to feed your body right. The tiome, sacrifice and years of effort to get competition grade are significant. This routine will help you add muscle but you need to do the hard work. It's fine and written for novices but you need to post a question about a mass gaining diet for vegetarians in the diet forum.

The principles are the same regardless... eat 5-6 times a day. Eat protein, good fats and complex carbs at every meal. To get bigger you need to eat bigger. Lots of oats, whole protein (egg whites, etc) protein supplement (whey) after training. Ease up on cardio if you are adding muscle. Cardio will only make it take longer.

Hi all,
New member and new to weightlifting. Just wanted to add my thanks to Cashman for a great beginners guide, did my first session yesterday and really enjoyed it. Looking forward to the next one

I would also like to thank cashman.. doin his alternative 3 day routine.. on the 3rd week right now put on 6lb in 3wks with the help of a good diet..

Just one question, after the leg day my legs ache like mad. But after the chest day my tris an shoulders ache a bit but chest never seems to ache.. should my chest be aching aswell?? Is it just a case of my arms give in before my chest.. am increasing weight every week when a can..

ORIGINAL: GRIFFIN STAR

I would also like to thank cashman.. doin his alternative 3 day routine.. on the 3rd week right now put on 6lb in 3wks with the help of a good diet..

Just one question, after the leg day my legs ache like mad. But after the chest day my tris an shoulders ache a bit but chest never seems to ache.. should my chest be aching aswell?? Is it just a case of my arms give in before my chest.. am increasing weight every week when a can..

DOMS (the ache that you feel) will fade in areas like chest, biceps, triceps etc over time. Don't worry. You don't have to hurt to be growing. When you change up your routine in about 6-8 weeks time your chest will ache again.

Have just started following this routine - thanks for all your effort cashman.

Just a quick question - how come its 3 exercises for chest but only 1 exercise for legs? It seems some areas are maybe a little overworked and some a little underworked. I was thinking of adding leg presses after squats and maybe dropping one of the chest exercises. What would your thoughts be on that?

cashman, great post/routine for someone new to the
bodybuilding lifestyle.

Cashman I just started your plan two days ago & I plan to stick to it.

Couple of questions if you don't mind:

1. Should I aim for the same protein intake on my rest days?

2. You mention whey in water. Is there disadvantages to taking it in skimmed milk?

3. Forearms are not mentioned in your plan but having done back/bi last night they certainly felt it. Am I to assume forearms are covered by other exercises?

4. Like I said I did back/bi's last night but my bi's feel no pain today. It's almost as if I didn't work them although I did feel it at the time. Should I increase the weights next week. (I'm still trying to find my perfect weights - I managed 8 reps on all three sets for both barbell curls & hammer curls though my form did go at the end for both i.e. just managed rep 8 on the last sets)

5. I train alone at quite a busy gym which means squatting ain't always possible. Is the leg press machine a worthy second choice or should I squat at all costs??

Cashman I just started your plan two days ago & I plan to stick to it.

Couple of questions if you don't mind:

1. Should I aim for the same protein intake on my rest days?

2. You mention whey in water. Is there disadvantages to taking it in skimmed milk?

3. Forearms are not mentioned in your plan but having done back/bi last night they certainly felt it. Am I to assume forearms are covered by other exercises?

4. Like I said I did back/bi's last night but my bi's feel no pain today. It's almost as if I didn't work them although I did feel it at the time. Should I increase the weights next week. (I'm still trying to find my perfect weights - I managed 8 reps on all three sets for both barbell curls & hammer curls though my form did go at the end for both i.e. just managed rep 8 on the last sets)

5. I train alone at quite a busy gym which means squatting ain't always possible. Is the leg press machine a worthy second choice or should I squat at all costs??

Great post Cashman =)

ORIGINAL: barrington

Cashman I just started your plan two days ago & I plan to stick to it.

Couple of questions if you don't mind:

1. Should I aim for the same protein intake on my rest days?

2. You mention whey in water. Is there disadvantages to taking it in skimmed milk?

3. Forearms are not mentioned in your plan but having done back/bi last night they certainly felt it. Am I to assume forearms are covered by other exercises?

4. Like I said I did back/bi's last night but my bi's feel no pain today. It's almost as if I didn't work them although I did feel it at the time. Should I increase the weights next week. (I'm still trying to find my perfect weights - I managed 8 reps on all three sets for both barbell curls & hammer curls though my form did go at the end for both i.e. just managed rep 8 on the last sets)

5. I train alone at quite a busy gym which means squatting ain't always possible. Is the leg press machine a worthy second choice or should I squat at all costs??

1. Yes IMHO. you grow when you rest so it's important you maintain a strong protein intake to provide nutrients for growth.

2. not unless you are dairy intolerant in the main though I'd have in water when you want to get protein into your system quickly (e.g. Post Work Out, 1st thing in morning)

3. Forearms will get all they need when you train back & traps with no straps

4. Don't train for pain (DOMS) If you can complete 8 perfect reps then my advice is up the weight a little. Biceps are typically very prone to avoiding DOMS (delayed Onset Muscle Soreness). DOMS is NO indicator of growth.

5. If you are fit and able... SQUAT at all costs. This and Deadlifting are simply the best all over growth stimulating excercises you can do IMO. They put massive stress on you nervous system responsible for releasing growth hormone and thus promoting growth ALL OVER.