Bodybuilding for the Beginner!

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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.

"Rome wasn't built in a day...but it WAS built."

Awesome Bodybuilding Videos!

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

ABSOLUTELY!!!!! And with the right diet, rest and routine you will make good gains.

ORIGINAL: bossman01

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

thanks

"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

Apologies all for not being around a great deal on the site. Have had a new baby daughter who takes up all my time outside of work, the missus and training. Hope all unanswered questions got the answers they were after and will keep checking in from time to time. It's great to read that peopl,e are still finding this intro routine and beginners guide helpful.

"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

Great post Cashman .The Best Important is Mide Set.If You Think You Can,You Can. Thanks

Fast Muscle Building Tips Free!

hi im a comlete novice , so to speak. ive been doin muay thai for some time and have started ju jitsu too. as a result i could do with more muscle and more strength.ive been doin weights for the past couple of weeks and have noticed a difference already along with interval trainin.ive started takin protein mornin before and after trainin ,plus creatine.i also stated taking bcaa's a couple of months ago because my body was hurting so much and incredibly my body hasnt hurt hardly at all since. the question is should i be taking protein and bcaa's .do you have any other advice that you think may help . thanks. ps im 42 but in pretty good shape just want to get bigger and stronger now and lose a bit more fat .

Great Article Cashman. I have 2 questions though

Is ot OK to combine the shoulder with the leg workout?

And regards working the legs I have knee problems which I'm seeing a consultant about. Squats are a no go and deadlifts would be pushing it on back day. Leg extensions are fine so I can put those in, are these a worthy alternative. Better than nothing I would have thought.

Ogg

Great article, i can now really concentrare on a realistic goal and work to it with determination, rome wasnt built in a day and the human body is the same :)

18
6ft 4
On the bulk again
Long Term Goal - 290lbs
It's all or nothing now.

ORIGINAL: OggTheClever

Great Article Cashman. I have 2 questions though

Is ot OK to combine the shoulder with the leg workout?

And regards working the legs I have knee problems which I'm seeing a consultant about. Squats are a no go and deadlifts would be pushing it on back day. Leg extensions are fine so I can put those in, are these a worthy alternative. Better than nothing I would have thought.

Ogg

Leg extensions are no real replacement TBH. Closest thing would be a leg press (the scecret is to compound multiple muscles in the lift and extensions will only hit the quad) and ensure knee is well supported and you don't load the knee and bend below parrallel. Test it first. If the problem is serious then I'm afraid legs are going t6o be hindered. Heal first though mate.

Again, no real comparison exercise for deadlift. if you can then do this exercise.

"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

Firstly - Ive just followed a link from another forum to this thread and it contains a real wealth of info, so thanks for all the pointers so far.

Secondly - Im looking for a bit of advice please. Like so many others Im not happy with my body shape, Im 6'1 and about 175 pounds - so pretty slender! Im a 32" waist, about 38" chest and untensed my arms are about 13". Ive been doing a small amount of weight work over the last few weeks but am looking to really step it up now. Ive started working on an eating plan which Im combining with whey protein from myprotein.

Diet is:

Breakfast: Oats and protein with water

Smaller meal / Snack: Bit stuck for something to eat here?

Lunch (about 12.30ish) - Pasta and tuna or something similar

3pm - workout

Protein with water after workout - do I take on some carbs now aswell?

Smaller meal / Snack: Again a bit stuck as to what I should be eating

Dinner: Chicken, rice & vegetables or something similar

Protein with milk before bed

Thoughts?

What Im looking to do is bulk and strengthen up. The advice Im looking for is to try and take the routine listed on page 1 but is there anyway similar exercises can be done using only dumbells, barbells and a bench?

Hows it going folks. First post on the site and have to say, reading through the posts has been ideal.

Speak soon

wud it be ok to swap the weighted dips for push ups?

What a great starter plan, I've just begun... thanks, Cashman. I'm hoping to have some worthwhile 'before' and 'after' pics in about three months or so.

switch.

Thanks for the info on starting out. i have done a few weights before and taken various "training aids" but there are so many opinions. I have taken on your pointers and will try to turn them in to some results for my goals ( semi pro rugby player). although i cannot train every day i am train ing every other at the moment but when pre season starts next week i will be doing A LOT of cardio so the suggested programme you high lighted may be easier to follow. Thanks again.

shbates
"The light that burns twice as bright burns half as long"
'Tyrell 1987'

hi, cash, thanks for doing this guide, very informative,..
there is one thing though, your, and everyone elses begginers routine seems really light..
to clarify, i am very new to weight training, and pretty clueless, but i have tried folks routines and it only takes me 30 mins tops..

i increased the weight but even still, it seems that i bought all this stuff for what...about 2 hours training per week.. not happy with that, is there any harm in me doing a weeks worth of sets per days for 3 days a week ?
or is that wrong,

or... should i put so much weight on that its almost impossible to do ?
annoyong question i know
cheers Rob
anyone feel free to answer please.

Hello all, just joined this site and just started bb'ing at 42 hope im not too late, anyway great post and thankyou for answering most of the questions i was going to ask in one post, take care .

never let anyone walk a mile in your shoe's, they will have your shoe's and be a mile away

thanks for the info..I learn many things from here..

visit my blog --> http://mr-sixpacks.blogspot.com/

Sweet guide!

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What could you replace dips with?

My Journal 

Hi, first of all this is a great thread :)
I'm new to the BB lifestyle so started with cashmans routine. I'm just finishing week 4 and am just starting to notice small changes in my body (for the better :P). My question was asking about the weighted dips that are suggested. I can't seem to do these, i'm pretty sure its lack of strength rather than bad technique. Are there any other exercises that I could replace this one with? Again thanks for this awesome thread :D

i've literally just read through 37 pages of this, got slightly addicted after the first few pages!!!!
great reading, very informative, lots of faq's covered, (more to come from me!)
all round great thread, cheers to cashman and all who have made their input :)

My Journal, Please take a look!?
http://www.muscletalk.co.uk/tm.aspx?high=&m=3072773&mpage=1#3072773