Bodybuilding for the Beginner!

Hi guys, im a beginner starting out in a gym and i think the routine cashman posted is a good routine as any to start with. However, being a beginner, i dont have a clue how to perform any of the exercises! iwould anyone be able to meet up with me in one of the gyms in the town (glasgow) and show me how to do the lifts properly?

hey cashman :D

just started 2 weeks ago, its going good...
the stuff on tuesday, i'm doing pretty heavy weights which i can just about manage, same with the other days, except i'm not feeling very knackered....

my muscles are straining when i'm training, but it don't feel like they're getting much of a workout.. if that makes sense :D
it be okay to add another set of exercises? any reccomendations?

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

Cashman!

if my gym has no dipping station what can i replace the weighted dips for chest with?

warm up set prior to each exerise or not?

much thanks

just started 2 weeks ago, its going good...
the stuff on tuesday, i'm doing pretty heavy weights which i can just about manage, same with the other days, except i'm not feeling very knackered....

my muscles are straining when i'm training, but it don't feel like they're getting much of a workout.. if that makes sense :D
it be okay to add another set of exercises? any reccomendations?

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

Shoulders don't need a lot of exercising as it's a small muscle apart from that they get a lot of hammering on the chest day (front delts) and on the back day (rear delts) so I don't think you need to add more. As I follow the same routine too, I do my shoulders and abs together to make the training day look more complete while on the legs day I do 3x8-10 of hyperextentions instead, to strenghten the core... on the legs day you train quite heavy anyway, after doing my 4 sets of 145kg squats I have no much strenght left for anything else

cheers mate !

I started this last night, Being Sunday I followed Cashman to the letter and did BACK/BI routine, . Thing is when doing deadlift I felt lot of strain in Hamstring ,back of leg area , is this not mainly a leg exercise? i notice on bodybuilding.com , the deadlift comes in under leg section. I guess both back and legs are worked , so maybe my form isn't best. Another thing i noticed was that I put weights on so that i could do no more than 8 reps but found on set 2 and 3 etc, I was fatigued so much that I could only lift 6 and 4 . Should I lower weight so I can do at least 6 on last set? Don't think a bigger break between sets would help too much

how long'dya leave between sets?

ORIGINAL: artem1s

how long'dya leave between sets?

About a couple of minutes

Hi chaps

I'm returning to weights after a year's layoff, and to fit my limited freetime would like to condense the basic Cashman routine into 2 days. Can anyone (Mr Cashman please?) suggest the best way to structure the routines for each day, and where cardio should appear on the other days?

Thanks in advance

George

try giving it a few more, until your fully recovered. i find deadlifts ****ing hard, but i guess thats what they're MEANT to be :)

ummm, your all warmed up n stretched out etc etc?

as to what the deadlift DOES, i think it does like, your legs + ass + back as you go through each bit of the lift. i.e. legs first, then back, then ass at the end. mmmmmmmmmm

uuummmmm try posting again more specifically what your trying to say, i didn't really understand ya :D

truthfully i probably can't help, but, y'know, making threads is HELLA fun mate. try it :)

ORIGINAL: artem1s

try giving it a few more, until your fully recovered. i find deadlifts ****ing hard, but i guess thats what they're MEANT to be :)

ummm, your all warmed up n stretched out etc etc?

as to what the deadlift DOES, i think it does like, your legs + ass + back as you go through each bit of the lift. i.e. legs first, then back, then ass at the end. mmmmmmmmmm

uuummmmm try posting again more specifically what your trying to say, i didn't really understand ya :D

truthfully i probably can't help, but, y'know, making threads is HELLA fun mate. try it :)

Thanks for the replys mate, I haven't been stretching before exercise though I do do a few sets of light weight first. I'll give it a bigger rest and see how it goes. What I was getting at with Deadlift is that cashman has it on back day , when I felt it more in my legs when I was doing it and also it comes under a leg exercise in bodybuilding.com. But i realise now that back is hit big style also

ace. :D

strange that, if your warming up with a few sets beforehand, and giving a few minutes between sets....

there any chance your just being a wuss? heh heh, maybe its just in your mind, though i'm probably wrong, and for ****s sake i am by no means saying try harder with deadlifts. i hear they can **** your back up proper :(

but yeah, take it easy,...,.,., but go for it. gl :D

im changing to that routine of frankies tommorow, see how it goes :X

I think you're getting sore quickly is because you've lost some degree of flexibility over time. Take the time out to stretch a bit, AFTER a good warmup.

Very good read.. :)

Moff

good read - thanks for the info cashman.

i have decided to follow your guidelines as a beginner, will also start a journal too.

i have substituted dips for inclined dumbbell presses and prefer to do chins due to handy body weight of 11.5



did day one of the routine tonight - upper body feels completely worked and the skull crushers are awesome! :D

hey cashman thanks a lot for all this info.. its actually motivated me to start gym im registering tomorrow thanks a lot man... although im 16 is this routine reccomended?

Great read. Thanks

At long last I find a forum where the "talking" is in plain english to me!!
Great post VERY helpfull!!
Thank you.
Dude66

thanks 4 this info

can anyone tell me if its possible to start bodybuilding at 40 , and if so will i make any gains in size.

thanks