Bodybuilding for the Beginner!

ORIGINAL: MuscleBob

hey cashman i posted in the routine forum for my next routine that I will start in a couple of weeks but no one answered

so, i will ask to you because you always gave good advices

Well I am starting week 7 of your program and it will stop at week 12 so I wanna make sure I don't end up without any routine by then so I was thinking about Frankie NY's first mass bulding routine with 3 days of 3 compound exercises 4x6 or 5x5...
1) Is this routine right for me?
2) It seemed like you chose which exercises you wanted for your routine, so im wondering if I should take some exercises that I do on your routine or should I take none of the same, or should I mix?

My current lifts (of last week):
3x6 Bench 155lbs
3x10 Dips 0lbs
2x6 DB incline flyes 30lbs
3x6 Skull Crushers 80lbs

4x6 Deadlifts 155lbs
4x6 bent over db row 65lbs
4-4-1 wide grips chin-ups 0lbs
3x6 bb curls 95lbs
3x6 one arm hammer curl 35 lbs

3x6 bb military press 100lbs
3x6 db lat raise 25lbs
3x6 bb shrugs 245 lbs

4x6 bb squat 170lbs
4x6 SLDL 130lbs
4x6 calf raises 235lbs
4x6 weighted crunches 75lbs
3x6 side bends 70lbs

[EDIT]
http://www.muscletalk.co.uk/explosive_strength%21/m_199601/tm.htm
how can i up my explosive strength!!!

Sorry for the delay mate, been tied up with work.

To answer your question... I have actually listed a sample 5x5 routine at the very bottom of the beginners guide.

If you've gained well for the 1st couple of months then I'm really pleased to hear it. If you want more mass and strength then 5x5 / 4x6 is a great and simple place to start. By this point you should have a feel for the exercises, perfect form and your body's limits. It's important when going to a high intensity programme like 5x5 as that is what makes it effective. When you train you train hard. The sessions won't be long but to get the most you need to have the intensity.

I like the routine you have listed in the most part but would recommend the following changes - add weight to the dips and drop reps to 5x, drop the hammer curls and do 5x5 barbell curls (close grip, strict form)

See how that goes for the next couple of months and tweak from there.

Make sure you eat as much clean food and protein as regularly as possible. You will gain

Good luck.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: chauncy

Hi

Have just started with free weights and at local gym been at it for about 2 weeks, my primary aim is to increase my size and have some sort of visable muscles rather than a worzel gummage frame!
My secondary goal is to increase my fitness and endeurance, at this point im concerned that all the cardio work im doing at the gym (lots of running, cross training, rowing, swimming etc) is going to hamper my progress in developing muscles.
I know a few people who seem to know bits and bobs about this and that and i seem to be getting more confused with some advice saying lay off all cardio to build muscle and others saying that cardio will give me more definition (do i need to worry about this after 2 weeks?!)
Both are long term goals but personally at the moment i would prioritise muscle development if i had to make a choice between that and cardio.
As you can see im one mixed up kid!!
Any ideas??

C

as mentioned stick cardio on your non-weight training days. Also try and work in cycles. 8 weeks mass gaining, 8 weeks cutting. When looking for muscle gain you need to be eating every 2-3 hrs. When you do too much cardio your body has less calories to build muscle with so when trying to add muscle then cut the cardio back to twice a week (2x ihr sessions) this will keep you fit and keep the heart and lungs in good shape. The cardio you can keep to HIIT interval training which is great for your fitness.

If you don't actually NEED to be superfit at this point (i.e. for sport, or you are carrying a bit too much bodyfatetc) then work on building mass and strength as a priority IMO.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: CPT11

Hi,

What is the realistic time frame for one to see results?

I'm 44, 5'10", 170 lbs, 42" chest, 33" waist and 14" biceps. I find my biceps too skinny for my broad frame - imagine Wesley Snipes or Stallone with arms like smaller than Pierce Brosnan's.

I've been working out for almost 4 months now, using a routine similar to Cashman's. I'll be starting Cashman's routine to break the monotony. I've also been eating clean, lots of protein shakes and no fried food.

My waist line has gone down from about 35" and I can see hints of the 6 packs. There are also more muscle definitions on the pecs, delts, biceps and triceps. My stamina has also improved.

But my arms just don't seem to get bigger! How do I get arms like Snipes or Stallone? How long do I have to wait? 1 year? 3 years? 5 years?

Is it advisable for me to use an Arms Prioritize Routine which consists of 2 sets each for the biceps and triceps, and 1 set each for the rest of the body, working each set to failure 3 times a week?

Thanking you in advance.

CPT11

Can you list your full routine (including reps and sets). It will help identify if you are overtraining any particular areas. Definition comes with lower bodyfat (as you will notice from a reducing waistline) but as we move into winter it's probably a good time to be adding plenty of muscle without the worry of an extra few punds of bodyfat (that will be easy to shift if you carry more muscle).

I'd also like to see more info on your diet as well.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: Geoffrey the Thin

Hi Everyone, just joined today. First of all, I am an ectomorph in the truest sense of the word, as I am 6' (183cm), and about 130lbs (59 kg). Although I've always naturally been very thin, part of this is also due to the fact that I do long-distance running (10-12km) 2-3 times per week.
I would like to put on about 20lbs of muscle or so, but I don't want to sacrifice any of my running workouts or endurance, since they are something I do on a competitive basis as well. Since putting on weight of any kind is difficult for me, will it even be possible if I continue running as I do? And if I can put some weight on, will my endurance necessarily suffer as a result? Thanks in advance.

-Geoff

The endurance running so often will be a significant factor in making muscle gain difficult. The thing is, if you are a competitive runner will adding 14Ibs of muscle be more of a help or a hindrance (extra weight). You need to ask yourself why you want more muscle? When is the competitive season. It's always a possibility that in the off season you can eat more and reduce your endurance runs but it all boils down to what you want and how much you want it.

To add muscle you need a strong routine, lots of rest and lots of food to feed the growth. Take any one of these factors away and you make it very difficult on yourself to achieve this.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: Cashman

ORIGINAL: MuscleBob

hey cashman i posted in the routine forum for my next routine that I will start in a couple of weeks but no one answered

so, i will ask to you because you always gave good advices

Well I am starting week 7 of your program and it will stop at week 12 so I wanna make sure I don't end up without any routine by then so I was thinking about Frankie NY's first mass bulding routine with 3 days of 3 compound exercises 4x6 or 5x5...
1) Is this routine right for me?
2) It seemed like you chose which exercises you wanted for your routine, so im wondering if I should take some exercises that I do on your routine or should I take none of the same, or should I mix?

My current lifts (of last week):
3x6 Bench 155lbs
3x10 Dips 0lbs
2x6 DB incline flyes 30lbs
3x6 Skull Crushers 80lbs

4x6 Deadlifts 155lbs
4x6 bent over db row 65lbs
4-4-1 wide grips chin-ups 0lbs
3x6 bb curls 95lbs
3x6 one arm hammer curl 35 lbs

3x6 bb military press 100lbs
3x6 db lat raise 25lbs
3x6 bb shrugs 245 lbs

4x6 bb squat 170lbs
4x6 SLDL 130lbs
4x6 calf raises 235lbs
4x6 weighted crunches 75lbs
3x6 side bends 70lbs

[EDIT]
http://www.muscletalk.co.uk/explosive_strength%21/m_199601/tm.htm
how can i up my explosive strength!!!

Sorry for the delay mate, been tied up with work.

To answer your question... I have actually listed a sample 5x5 routine at the very bottom of the beginners guide.

If you've gained well for the 1st couple of months then I'm really pleased to hear it. If you want more mass and strength then 5x5 / 4x6 is a great and simple place to start. By this point you should have a feel for the exercises, perfect form and your body's limits. It's important when going to a high intensity programme like 5x5 as that is what makes it effective. When you train you train hard. The sessions won't be long but to get the most you need to have the intensity.

I like the routine you have listed in the most part but would recommend the following changes - add weight to the dips and drop reps to 5x, drop the hammer curls and do 5x5 barbell curls (close grip, strict form)

See how that goes for the next couple of months and tweak from there.

Make sure you eat as much clean food and protein as regularly as possible. You will gain

Good luck.

that is your routine and the one i am on

well i cant add weights to dip before i go back do my shopping, dont have a weight belt yet

i will drop the hammer curl for sure and do 5x5 on bb curl, and try get my form better!!!

got any advice for db lateral raises?

Das monstrum in mir wird explodieren!

you can always just buy an old rucksack and put a plate or two in it for extra weight on dips to get you going.

As for lateral raises not sure what advice you want? Do you want correct form advice or alternative exercise advice?

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: Cashman


The endurance running so often will be a significant factor in making muscle gain difficult. The thing is, if you are a competitive runner will adding 14Ibs of muscle be more of a help or a hindrance (extra weight). You need to ask yourself why you want more muscle? When is the competitive season. It's always a possibility that in the off season you can eat more and reduce your endurance runs but it all boils down to what you want and how much you want it.

To add muscle you need a strong routine, lots of rest and lots of food to feed the growth. Take any one of these factors away and you make it very difficult on yourself to achieve this.

I want more muscle because I think I would look better. With my height and weight the way they are now, clothes just seem to hang off of me. It's hard for me to buy a suit that fits well and looks good. And it's just nice to have nice muscles! I suppose that sounds vain. And although I'm perfectly healthy, 6'0 130lbs just seems weird.

As far as my training goes, right now it's pretty casual. Each January, I join a runners group and train pretty hard (in my opinion) until about April/May when there are a couple of races. I don't take it too seriously, but as I mentioned earlier it's still something I want to continue to improve at.

Thanks for the advice.

No worries Geoff. Unfortunately endurance running and bodybuilding are the best bedroom companions. Being more muscualr and stronger while maintaining a good level of fitness is perfectly possible but it is likely to affect your competing in endurance. The choice is yours mate... good luck.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

its mostly how to make sure i have a good form on it for the lat raise

Das monstrum in mir wird explodieren!

I'd go with slightly bent elbows and maintain the same degree of bend throughout. Keep chest pushed out and head up . This is one of those exercises you can "feel" your way through.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

What kind of weight should a begineer use per set?
Should i use the same weight for every set, or a lighter weight for set 1&2 and weight i reach failure on the last rep on the 3rd set.

thanks

TBH Zulu it will vary wildly from person to person. For the first couple of weeks you should start light so that you can do a comfortable 10 reps per set but make sure you work on having perfect from (i.e. doing the lift correctly). After a couple of weeks on the new routine you'll know what weight will challenge you for 6-8 reps. When you can complete 8 reps per set comfortably and with perfect form then you know it's time to add a little more weight

Don't be surprised at rapid progress in your 1st couple of months and do not sacrifice good form for extra weight. Train your body not your ego

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Hi, been reading the forums for a while and have loads of q's, so here i am.

Enjoyed this thread but still there are things i don't understand...
Boxers - How can these guys get so big when doing so much cardio stuff etc, they certainly don't let there muscles rest for long enough... How do they not overtrain? The same could be said with athletes, how can they train so hard with little rest and get so damn big?

You keep saying how important diet is and i agree but... you see guys (couple of mates of mine included) go into prison and come out 18 stone monsters. How can they achieve this with the prison diet? they certainly have no steak or 6 meals a day or whey protein... do they train to these strict muscle groups once eper week? according to my mates they were on the weights all the time doing the same groups every day, going at it big time.

Also have some queries on reps... Say you do a set of 8 barbell curls, is the rep done fast, slow, one every 3 seconds, 5 seconds? do you pause inbetween reps? if so for how long? or do you not pause at all?

As you see it's my first post and i'm sure you'll wish i'd stayed quiet but these things really confuse me. Hope i don't sound to negative :(

many thanks.

Hey Cashman! I'm currently on your beginner's routine and want to know if there is a substitute excersise for dips. They are well 'ard! Oh and how long after eating a meal should I wait before training? How long should I wait after training before eating?

Cheers!

Uranus, if you can dip then dip... even if it is hard LOL. If you cant then replace with an incline dumbell bech press if you have already done a flat bench in your routine (or vice versa).

I'd say try not to eat within 1-1.5 hrs before training. And eat as soon as you can straight after training (carbs & protein)

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

OK jeste, Top pro Boxers & athletes do not overtrain as they are eating right and resting right. Yes they train hard but they also rest very very well. Also being lean as well as muscular makes you look bigger than you actually are in many cases.

Prison mass... couldn't really say as never been inside. My guess is that prisoners have a lot of time sitting around or lying down if they want to which means they have plenty of rest. When they do eat they probably eat large portions.

Rep time should be around the 4-5 second mark from start to finish. 1 second pause between reps. This is steady but not too slow. If you do reps any quicker then your form is likely to be bad and the momentum o0f the weight is doing a lot of the work and not your muscles (you'll also need to go lighter). It is possible though to do speed reps with lighter weight which are a great way to extend your explosive power (similar to plyometric theory training) but this is done as a supplement to your existing routine not instead of ( see westside training methods)

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Thanks for your reply/advice Cashman. I heard somewhere that if you eat directly after training blood will go to the stomach for food digestion and away from the muscles where it needed, or something like that. Is this rubbish/true?

By the way is this smiley ment to be a siamese lemon or someone's arse?

LOL Uranus... I think you may have just mooned me.

That is not true btw. It is better to eat a fast digesting protein straight after training such as whey and also a fast hitting simple carb to replace depleted glycogen. Basically your body can process protein much more efficiently for the hour or so after training so a post workout shake is pretty important IMHO.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

...So it is ok to eat my evening meal straight after training then? Also what is an example of a 'simple carb'?


Uranus a.k.a butthead.

I am a beginner and am very weak on the squat currently my 1 rep max being just over bodyweight (154lbs)
I do the squat to parallel as my back tends to round below this, and with a wide stance as I seem to be strongest this way.

I always fail at the bottom.
Is there any way to improve this apart from simply squatting and increasing the weight?

personally my view is that unlessyou are looking to become a powerlifter then squatting to parrallel is fine as any deeper really starts to open the knees up. Feet should be shoulder width. Improving the squat is just about getting your reps, weight, sets, rest and diet right. You can try 1x 20 rep set as your whole squat routine but this is only advised if you are an experienced lifter. Personally I'd say just keep adding the weight on little by little. One thing you can try is 5x5 (5x sets of 5 reps) on your squat. This is where you struggle to do the 5th rep on the 1st set (so it's heavy). By set 5x you'll be lucky to squat 2-3 reps of the same weight..... that's fine btw. Couple of sessions later you'll be able to add more weight on.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Uranus, eve meal is fine as it'll be a good 20 mins before you get home after the gym. Simple carb is basic sugars (a banana is perfect) fructose, glucose, sucrose, etc.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Cashman, thanks for the reply, much appreciated.

Cashman is there anychance of a 3 day routine im about to start out but dont want to be massive just want to be 1.Stronger 2.Fitter 3.Better physique. Im 6ft1 and 140 pounds my ideal weight would be about 175-180 pounds

dazzadwn... getting massive is not an easy thing mate LOL. To add 40Ibs of muscle is going to take time, sacrifice, dedication and application.

a 3 day verysion of the routine would add shoulders to chest day and traps to back day (but just one excercise from each... so add military press straight after chest work, and add barbell shrugs straight after back work)

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

it will take a while, especially after the initial boost, which can look big at first but will probably start to slow down after a while!


btw cashman, your routine is still great after 8 weeks, i gained another 7 pounds in the last 4 weeks for a grand total of a stone!

and im starting creatine to see if this supplement is worth something on me, and im quitting drinking monday for a couple of months so I will finally be able to hold to my diet on week-ends (really couldnt get up for eggs in the morning on week-ends!!) so I won't be ashamed of posting my journal, which I started and stopped... and will restart soon!

thanks for all your advices once more

Das monstrum in mir wird explodieren!

Superb progress bob and congrats. Bet you are looking very different than to a couple of months back. Good luck with the creatine and let me know how it works for you.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

well the 14 pounds seems pretty compact imo, but as long as its muscles its all good!

and its concentrated on my legs and ass, because they were like chopsticks haha! but those 2 look very different

Das monstrum in mir wird explodieren!

good stuff. Not surprising that legs have grown. Your body will always look to balance itself if you train in a balanced manner and the parts that were lagging will tend to catch up. Muscle is much denser than bodyfat so 14Ib of muscle won't look as much as 14Ib of fat on you but t's VERY well done in only 8 weeks bro.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Hey I'v just found 1 1/2 stone! I just bought some scales of my own and found out I'm 11 1/2 stone. Maybe the scales I used before were broken. Or maybe these ones are! Aaaaaaah!

Cashman, ive been following your beginners routine for about 5 months or so, doing the 5x5 for the last 3 months with a week or 2 off due to illness along the way.
Im thinking of changing my routine soon, i really liked the initial (3x8 , 4x8 etc..) routine you posted, would i see gains by going BACK to this routine or moving onto something entirely different?

hi guys,

Just a quick question

is it normal to want to throw up after pushing yourself hard or is it my body saying take it easy??

Cheers

C

dont take it easy:
What is your Pre-workout meal/shake? and give us the timing on this one!
do you eat while you train?
what time of day you train?

Das monstrum in mir wird explodieren!

markymark... yes. If you keep the weights challenging, push yourself with higfh intensity, keep strict form and get your diet nailed then the change will do you good.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

chauncy... yes. It can be quite commen when you start out as your body and CNS are not used to the strains you are putting on it. Just make sure you don't east too near the start of your session. Will pass in after a few sessions (or at least lessen)

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Hi

Thanks for the advice Cashman!
I'm a beginner and I'd like to get it right from the start. When you suggest the following, how much resting time would you suggest between sets and between exercises?
Cheers!

THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4x sets 6-8 reps
hanging leg raises 4x sets 6-8 reps
Dumbell side bends 3x sets 6-8 reps

rest between sets between 1-2 mins, between exercises... the time it takes to get to the next exercise and set up basically.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

i do 2 minutes and a half for squat, 2 minutes for SLDL, 1 minute and a half on the abs and 1 minute for calves and fit very well in my time, usually takes me 45-50 minutes

Das monstrum in mir wird explodieren!

Whoops !
Original post was in the wrong place - moved it now.
Sorry

im eating at abot 3pm usually 6 or 7 chicken legs then have a maximuscle cyclone shake at about 5pm, i dont eat while training but do drink water. i train at 6pm 3 times a week.