Bodybuilding for the Beginner!

ORIGINAL: wayneh

Thanks for the great guide, im on night shift so ive spent all night reading and printing off the excercises, ive been training for around 8 months now and from what ive read ive been overdoing it, any way i have a couple of questions if thats ok as i want to get started on this asap!

1) Is one day a week enough for abs, can i expect a 6 pack from this?
yes it's enough though a 6 pack is down to low bodyfat from good diet and plenty of cardio

2) I dont have a swiss ball, could i replace with decline crunches or is the difference really worth me buying one?
TBH a swiss ball is only a few quid and is an awesome piece of equipment for core work. Crunches will suffice though

3) Weighted dips, im not sure how to weight myself (never seen any gear for this at my gym), would a decline barbell bench press suffice as a replacement?
Not really. You could try holding a dumbell between your feet (cross your legs at the back and slot it in) or invest in a dip chain.

4) In the past ive had a few problems with my lower back, the deadlift (for back) the barbell squats and stiffed leg dead lift look fairly hardcore on the back, is there any suitable alternatives (is a leg press any good?)
you really need to consult a doctor as I cannot advice you on your condition. They may be old problems caused by a weak lower back in which case start light and with perfect form and build the weight gradually. Again consult a doctor or sports therapist first. Leg press is OL but will never be as good as a barbell squat.
5) Is a lat pull down the same as a cable front pull down, would you suggest a wide or close grip?
Not as far as I know but could be. go with wide grip. Personally try to do wide grip chins as quickly as possible

6) I work odd shifts and as i want to lose body fat to i was hoping to do cardio 3 days per week as well so could the delt/trap day be split and added to the other 2 days?
yes, traps can go with back and delts with chest though knock an exercise off each when you add to these days as you'll already be working the relevant muscles in the othermuscle groups

Sorry for so many questions and thanks in advance for any help

"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 thanks for taking the time to answer, its appreciated.

Started on your regime today and it felt great, started on the chest/tri, my tri's never felt so pumped after i tryed the skullcrushers, cant believe i never tried em before. My chest however didnt feel as pumped as it usually does on my previous regime which involved a lot more excericises, maybe my form was poor but i didnt think so, i settled on 22.5kg weights for my dumbell presses which is possibly not heavy enough but i want to get my form right and my arms stronger before i go heavier.

ORIGINAL: wayneh

Started on your regime today and it felt great, started on the chest/tri, my tri's never felt so pumped after i tryed the skullcrushers, cant believe i never tried em before. My chest however didnt feel as pumped as it usually does on my previous regime which involved a lot more excericises, maybe my form was poor but i didnt think so, i settled on 22.5kg weights for my dumbell presses which is possibly not heavy enough but i want to get my form right and my arms stronger before i go heavier.

you'll find that you may not get hugely pumped, especially after a couple of weeks, but that's fine as pump and muscles soreness are not indicators of growth. Stick with the routine for 3 months and make sure you get the diet nailed and results will come thick and fast.

great attitude as well with getting the form spot on! this is soooooo important.

"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

many thanks for the tips!!!

cashman, on the cutting diet do u still take protein and creatine shakes as normal even on just cardio days?
also im doing 20 mins swimming every morning, and on alternative days doing 30-40 minutes run and 2000m rowing....will this compromise muscle growth in exchange for losing fat?

ORIGINAL: b21man

cashman, on the cutting diet do u still take protein and creatine shakes as normal even on just cardio days?
also im doing 20 mins swimming every morning, and on alternative days doing 30-40 minutes run and 2000m rowing....will this compromise muscle growth in exchange for losing fat?

If cutting then protein intake is very important. You must keep the protein flowing as that will help keep muscle loss to minimal levels. Have whey in water before & after any cardio session IMO. If cutting do not expect muscle growth as you'll be in calorie deficit but your aim needs to be reducing muscle loss.

"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.
JUST 2 QUESTIONS (PLEASE) ABOUT THE ALTERNATIVE ROUTINE ADDED.
CAN I REPLACE WEIGHTED DIPS WITH DECLINE FLYES? (HOME GYM RESTRICTIONS!)
IS IT OK TO HAVE ONE REST DAY BETWEEN EACH WORKOUT DAY, OR IS MORE REST REQUIRED?
(P.S I FIND THE LEGS AND ABS DAY A BITCH,LOL.)
THANKS.

PREPARATION PREVENTS PISS POOR PERFORMANCE!
KNOWLEDGE IS POWER!

re: my last question, sorry i meant decline flyes,doh!
P.S JUST FOUND THE EDIT BUTTON.

PREPARATION PREVENTS PISS POOR PERFORMANCE!
KNOWLEDGE IS POWER!

ORIGINAL: AFJK9

re: my last question, sorry i meant decline flyes,doh!
P.S JUST FOUND THE EDIT BUTTON.

You can swap though decline flys aren't as good as weighted dips for chest IMHO. If you are working deep and strict and with intensity on your dumbell bench then this would be fine though personally I don't find decline work great for chest (hits delts and tris harder for me). Better at either flat or incline tbh.

"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 i really want to get bigger and look alot fuller. i am currently 5 11" and weigh 11 stone exactly (age 16). i know it doesnt sound that bad but i do look really really skinnycompared alot of other people. i seem to eat everything in the house but dont seem to put on any weight!idont think its actual possible to put on any weight! i amopen to trying anything but i will have to train from home and have the use of barbells and dumbells. can anyone point me in the right direction to startingme off? thnx alot

Started cashmans regime last week and i must say feel great, couple of things i could do with clearing up though, the deadlift that i do for my back trainin how do they differ to the one for my leg training, also i can manage chin ups but only with my hands say 8 inches from the end of the bar, is this ok for the moment?

thanks

ORIGINAL: Cashman
Always try to have a protein shake before cardio (even 1st thing in the morning).

Why is this? And is it crucial?

Hey Cashman...thanks for the great advice. I have recently satrted body uilding from being a kickboxer. I have always admired you guys and the way you shape yourselves and now i am hangin up my gloves, i thought i would love to move into this arena. Problem for me is that i am only a small guy. Body fat is obviously not too much of an issue although i have put on a bit since i have cut my training down, but my problem is that i do not have much in the way of a foundation of muscles to start with. I think i am benching about90kgs right now, (although i stated only able to lift50 so i see some improvemt there!) I know it'll be hard work but am more than used to the training and nutrition side of things so see it as just taking a different direction. I love it so far, been doing it about four month now...and enjoy every session, sad but true. I love the pumped feeling i get at the end s can only imagine what it must feel like for you guys with good physiques. I hope to be ther one day.

I have the nutrition sorted, just not sure where to start with supplements and shakes...it seems to be a mine field with everyone out trying to make money of us that don't know what is good and what isn't...can you offer me any advice please as i am not too well off for cash but really want to put in 110 % effort. I am currently taking prolab whey protein and phosphogen elite as i have heard it helps...any suggestions?

Thanks, and sorry if i get to be a pain with my asking questions...i just really have a desire to succeed in this.

Gaz

ORIGINAL: wayneh

Started cashmans regime last week and i must say feel great, couple of things i could do with clearing up though, the deadlift that i do for my back trainin how do they differ to the one for my leg training, also i can manage chin ups but only with my hands say 8 inches from the end of the bar, is this ok for the moment?

thanks

the leg one is with stiff leg (almost totally straight with force being exerted through the hamstrings. Look up in exercise directory for technique on both).

chins as you are doing them is fine. Get wider as you get stronger. Enjoy

"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: Paper Tiger

ORIGINAL: Cashman
Always try to have a protein shake before cardio (even 1st thing in the morning).

Why is this? And is it crucial?

Yes because when you train cardio you send your body into a catabolic state where you are using partly protein for fuel. If this isn't available to your body it will go into gluconeogenesis where it will convert muscle protein to fuel. Not 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

ORIGINAL: GazMarles

Hey Cashman...thanks for the great advice. I have recently satrted body uilding from being a kickboxer. I have always admired you guys and the way you shape yourselves and now i am hangin up my gloves, i thought i would love to move into this arena. Problem for me is that i am only a small guy. Body fat is obviously not too much of an issue although i have put on a bit since i have cut my training down, but my problem is that i do not have much in the way of a foundation of muscles to start with. I think i am benching about90kgs right now, (although i stated only able to lift50 so i see some improvemt there!) I know it'll be hard work but am more than used to the training and nutrition side of things so see it as just taking a different direction. I love it so far, been doing it about four month now...and enjoy every session, sad but true. I love the pumped feeling i get at the end s can only imagine what it must feel like for you guys with good physiques. I hope to be ther one day.

I have the nutrition sorted, just not sure where to start with supplements and shakes...it seems to be a mine field with everyone out trying to make money of us that don't know what is good and what isn't...can you offer me any advice please as i am not too well off for cash but really want to put in 110 % effort. I am currently taking prolab whey protein and phosphogen elite as i have heard it helps...any suggestions?

Thanks, and sorry if i get to be a pain with my asking questions...i just really have a desire to succeed in this.

Gaz

welcome to the club. glad you are enjoying it. save money with the supps and buy quality food - complex carb, good fats and protein. Whey protein is the only supp I'd go for at this point for 1st thing in morning and post workout. Other than that get your protein from whole food.

"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 great article. Ive been working out for about 10months and no great improvement i usual train Monday wednesday and friday and rest the other days.

is this where im goin wrong? just wondered what the best days to work are and how many rest days i should have a week

thanks mark

Thanks again for taking the time to answer

on the face of it markie three times a week is fine. My question is what is your routine and diet like and what are your goals?

"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 ive just started this monday well ive bought 150Kg in olympic weights and a weights bench for my home gm and im planning to train monday, wednesday, Friday, and sunday or Tuesday, Thursday, and Saturday ( Which would be Better), in each session i intend to do

5*5 Military press ( For my Shoulders)
5*5 bench press ( Chest)
5*5 inclined bench press (chest)
5*5 barbell curl ( Biceps)
5*5 close grip bench press ( Triceps)
5*5 skull crushers ( Triceps)

Could you tell me if this is any good im only looking to build up my shoulders, chest, biceps and Triceps, and my overall goal is to bench press 120kg but remain slim and not fat and be bench pressing 120Kg. Thank you

to be honest Boris that's way too much for a 5x5 programme. This is to be done at very high intensity and as such you will quite simply be overtrained. It also neglects key body parts for back and legs. This is a problem. These are the two largest muscle groups in the body. You risk long term injury and physical imbalance if you focus on the areas you have listed.

Use my 5x5 sample on my routine listing for a balanced programme.

"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've just stared going 6 days after a few months on and off of 3 days a week. My main problem is I'm overweight and I find combining weights and aerobic exercise every night is helping, I don't overdo the weight. I may be risking overdoing it but it's hard to stop when the scales are showing the pounds are dropping.

FREE report shows you the 8 anabolic factors that MUST be mastered if you EVER want to see a single ounce of new muscle.
www.jacksonkelly3000.com/bodybuilding.htm

ORIGINAL: jackson3000

I've just stared going 6 days after a few months on and off of 3 days a week. My main problem is I'm overweight and I find combining weights and aerobic exercise every night is helping, I don't overdo the weight. I may be risking overdoing it but it's hard to stop when the scales are showing the pounds are dropping.

what's your routine and diet like?

"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 about half an hour of Tae-Bo (DVD), about 45 mins of weights and then 20 mins on teh rowing machine. I guess Tae-Bo acts a warm-up and the rower as a coool-down.
I make sure it's not too quick after eating so I can go at it more and my last meal tends to be a yoghuirt drink or two.

FREE report shows you the 8 anabolic factors that MUST be mastered if you EVER want to see a single ounce of new muscle.
www.jacksonkelly3000.com/bodybuilding.htm

that's an awesome read, im just starting out and ive learned alot of things just from reading that 1 page ..

Hi guys can anyone help PLEASE ! ive been going to the gym for a few months now and im not losing weight or gaining muscle.My workout is 10mins on cross trainer,15mins on the bike and 10 mins on the treadmill.3 sets of 10 reps 45kg chest press,3 sets of 10 reps pull down 45kg,3 sets of 10 reps 35kg butterfly press.every other day.I try to eat well and dont drink or smoke.Wher am i going wrong .I hope someone out there can save me thanks guys.

Jackson 3000, try breaking the sessions up. Have your tae bo cardio in the morning on empty stomach. Do your weights in the evening. This will help with the fat loss further as morning cardio steps up your metabolism for the day.

diet is essential in fat loss or muscle gain.

"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: welder

Hi guys can anyone help PLEASE ! ive been going to the gym for a few months now and im not losing weight or gaining muscle.My workout is 10mins on cross trainer,15mins on the bike and 10 mins on the treadmill.3 sets of 10 reps 45kg chest press,3 sets of 10 reps pull down 45kg,3 sets of 10 reps 35kg butterfly press.every other day.I try to eat well and dont drink or smoke.Wher am i going wrong .I hope someone out there can save me thanks guys.

read the guide I've written on page 1 of this thread. It will help get you on the right path.

"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

Hello everyone, I'm a first time poster here on the forum. I'm really impressed with the amount of support offered here for people of different experience.

Cashman your program is great - you've written a very informative piece of work on how to get started. I'm onto my third week of it now and unlike other gym regimes I'm really enjoying working through this structured program. I've started a journal, so I'll post it up after six months or so once I start making some gains.

I'm trying to stick exactly to your advice. I'm trying to eat clean and I'm taking whey every morning and night and after cardio. However, I'm a horribly fussy eater. I eat no red meat or fish. Basicaly the only meat I eat is chicken. Can anyone on the board suggest any vegitarian type foods that are particulary high in protein? I'm at about 20% body fat according to the seven site method so I'm trying to keep calories to a minimum while keeping protein high.

Regarding the program itself on page 1, I find the traps and delts day is a very very quick session. Would I be OK to include it in my abs and legs day ? I'd obviously maintain a seven day rest period. It just feels like a bit of a waste only hitting the gym for about 25 minutes and I don't want to risk overtraining them obviously!

Anyway, after three weeks I've increased the weight on a few of the exercises and my biceps, in particular, look a little more plump. Anyway, I'm happy to see the weights going up so I'm obviously making progress.

Like I say I'll upload the journal once I've made some real gains and will keep reading the forum.

Cheers all,

Chris

Just another couple points...

When doing the lat pull downs what is the best grip to take? I've been using a wide, behind head, grip but I feel this is working my triceps more than my back. Anyone have any thoughts here?

I've also had to change the Ab exercises...

I don't have a swiss ball so I have changed weighted swissball crunches for weighted crunches.

I tried hanging leg raises but I felt my body swinging so I couldn't concentrate on my form so I've changed that to Russian Twists.

I felt a lot of strain on my wrists when doing dumbbell sidebends so I have changed that for weighted incline twisted crunches.

So my final day now looks like this...

Day 4 - Legs and Abs

Barbell Squats
o 4 sets
o 6-8 reps

Stiff Legged Dead Lifts
o 3 sets
o 6-8 reps

Calf Raises
o 4 sets
o 8-10 reps (last set to failure)

Weighted Crunches
o 4 sets
o 6-8 reps

Russian Twists
o 4 sets
o 6-8 reps

Weighted Incline Twisting Crunch
o 3 sets
o 6-8 reps


Do you guys think those changes are alright? I researched close alternatives for the exercises Cashman suggested and thought this would be suitable. Thanks.

changes look fine Chris M. Try pulling down with wide grip in front of your head. Keep form strict. TBH if you can, try wide grip chins as soon as you are able. it's a better exercise 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

Cheers Cashman. Just to confirm... it shouldd be alright to include the traps/delts exercises on the legs/abs day?

ORIGINAL: Chris M

Cheers Cashman. Just to confirm... it shouldd be alright to include the traps/delts exercises on the legs/abs day?

That'll be fine, though make sure you have the right nutrition after the sessiona s this will be a big training day. Personally I'd add traps to back day and do legs/delt/ab on another.

"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: Chris M

Cheers Cashman. Just to confirm... it shouldd be alright to include the traps/delts exercises on the legs/abs day?

That'll be fine, though make sure you have the right nutrition after the sessiona s this will be a big training day. Personally I'd add traps to back day and do legs/delt/ab on another.

Yeah that sounds better. Just to check then..


Seated Dumbell Military Press = delts
Lateral Dumbell Raises (side) = delts
Barbell Shrugs = traps

?

Cheers for the advice - I'll stick with that.

that's the puppy

"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

Folks, I've been away from the gym for around 5 years and having just lost 5 stone of fat, i'm ready to return to the fold. Can anyone recommend some good supplements as they've all changed since I last trained. I remember 'dog food', 'die hard' and stuff like that !! Any suggestions.

great reading mate as a beginer il try an adjust my training to follow suit an also question my pt lol but just a question on rest you say give muscles a week to rest ie a 3 day split so should i only do weights for 3 days an the rest cardio or am i gettin messed up cheers mate

ORIGINAL: Moff

Folks, I've been away from the gym for around 5 years and having just lost 5 stone of fat, i'm ready to return to the fold. Can anyone recommend some good supplements as they've all changed since I last trained. I remember 'dog food', 'die hard' and stuff like that !! Any suggestions.

only supp worth having when starting agaion is whey protein for the early morning and post workout shakes for when your body needs it quickly. Other than that what you eat will depend on what your goals are

"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: w@yne

great reading mate as a beginer il try an adjust my training to follow suit an also question my pt lol but just a question on rest you say give muscles a week to rest ie a 3 day split so should i only do weights for 3 days an the rest cardio or am i gettin messed up cheers mate

basically it should be a week between hitting the same muscle group again following this method.

e.g. chest/Tri on a monday (repeat again the following monday... 1 weeks rest for chest)

"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