Bodybuilding for the Beginner!

great post, this is exactly the info I need!!

many thanks!

Beginner female...

Cashman - Fab thread, will be printing this off and trying it out myself.

Cheers :-)

Thank you Cashman, very useful article.

i learned alot here :)

Cheers for this - most appreciated!

I am so pleased I found this site, just read through your thread Cashman and feel inspired, I have copied your routine and pasted pics of each exercise next to it on a training sheet that I will now take to the gym with me. I feel this is what I have been missing as I never knew how to put a routine together.
 

new to all this bodybuilding love some tips and advice  from any  please

nice post.. interesting point about the whole 'bodybuilding for life not for xmas' - as you say, can see why lots of people would be disheartened after believing all the 'miracle' results in the media

I have just started using cashman's guide around 4 weeks ago and it's doing me the world of good!  Top notch cashman!

I have a few questions but for now I have this one; after following this part...

SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Chins or Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

...after the Barbell Biceps curl my arms can't cope with a decent weight doing the Hammer curls so I have to drop the weight.  Is this normal and good form or can anyone offer me any advice?

Thanks

Hi, I also have a question about the Back/Biceps day. I don't feel like I am working my upper back very hard these days - should I be feeling it in my upper back from the Back/Biceps day? Or is the Delts/Traps day when I should be feeling it in my upper back?

Thanks all, LOVE this site

The more you get used to it, the less you will feel doms anywhere. If you're worried try changing a few of the exercises around, add weight to chins, change the grip etc. This routine is a very good base with all you need.

Nice stuff !
I found guide that really help me to build muscles
You can try it too
__________________________
http://muscles-workout.com

Nice stuff !
I found guide that really help me to build muscles
You can try it too
__________________________
http://muscles-workout.com

I'm a complete beginner to bodybuilding and that post has helped a lot, i've been doing weight training semi-seriously for a couple of months but want to get serious now, cheers!

CASHMAN   you sound very very knowledgable please look at my work out and tell me if im doing it wrong etc..

ok work out...

5- 10 mins on the boxing bag and sum days il go for a 5-10 min ride on my bike

CHEST

bench press 3 sets of 10 ( i have a joe weider cable home gym so you sit up and bench press)

bench press 3 sets of 10... there is 2 dofferent hand positions on the bench press bit so on this one my thumbs are facing up

peck dek 3 sets of 10

i start at a lower weight on the first set then go higher on the second then higher on 3rd i usualy do this on all my lifting

SHOLDERS

arnold sholder press 3 sets of 10

bent over butterflys 3 sets of 10

standing butterflys 3 sets of 10
front raises 3 sets of 10
TRICEPS

dumbell lifts 3 sets of 10

tricep dips 3 sets of 10

tricep pull downs (sitting down) 3 sets of 10

tricep pull downs(standing up) 3 sets of 10

BICEPS

hammer curls(with dumbells) 3 sets of 10

curls(with dumbells) 3 sets of 10

TRAPS

i use the long bar an do 3 sets of 10

ABS

i have a ab rocker works good

LEGS

leg pull ups--3 sets of 10 

im working on splitting it all in to 3 days 
  
 
im after creating a good muscle building routine any help will be much apreciated

Does anyone have an speadsheet of Cashman's routine so that I can keep tabs on a daily basis of weights/reps etc?  If not is there anyone that is savvy enough to draft one up for me?

budest


Does anyone have an speadsheet of Cashman's routine so that I can keep tabs on a daily basis of weights/reps etc?  If not is there anyone that is savvy enough to draft one up for me?

Budest, do you have iphone or android device at all? There are a few apps that do this.

I have just started also, and am using JEFit on my HTC desire. I must say, it's top notch! Keeps a good journal of all your weights/reps etc...and it's free!

Hey Cashman good post! But I think it would be better for the hardgainer to focus on compound exercises and rest more though. i.e only working on alternate days. I was one, and I found this works for me more than splitting up my routine, but that's just me.

But to each his own, since we all have different body types/make up.

Excellent post Cashman!  A great summary for a beginner.