Bodybuilding for the Beginner!

Thanks

When I am doing them once a month, should I just do a few like I described, or do most of my sets as drop sets?

Just a few for each muscle group will be fine. It's nice to show the muscles every so often.

Hi,
good routine, I've been using it for a few weeks now and seen some good gains.
I was reading about drop sets and think I may not be doing this routine correctly.

As I aim to push harder and am eager to make an improvement, when I raise the weight I find I can do 8reps first set then say 6 second set - I then know that I'm not going to make 6 on my third and fourth so I drop the weight for the last two.

I work pretty much to 'failure' on each set. As it doesn't seem as if I'm working hard enough on the first few sets if I hold back to achieve 6 reps on set four without dropping the weight.

If I'm doing it wrong, what are the dis-benefits and benefits (if there are any) of doing the drop set method.

Thanks a lot for all your help.

I have decided to give your rourine a go cashman, it's pretty similar to what i used to do before, so i am hoping to make good gains from it. I used to train 1.5 - 2 hours a session, but soon found that i was hanging out of my arse after the sesion and burnt myself out. I now tend to workout between 45 - 60 minutes, and make alot better gains now, i have also shortened my rests between sets from 3 - 4 mins down to 60 - 90 seconds, and have also seen things improve.

majwho.... don't drop the weight mate. If you can only get two reps at your starting weight on your last set then just do the two reps. As you get stronger you will get to 4 reps last set, then 6 and so on. When you can do 8 reps without too much of a struggle in your first couple of working sets then it's time to add more weight on. Don't drop the weight though buddy. In reality you should never quite be able to lift as many times in your last set as your first set. If you can then your weight is too light. :-)

A true drop set is where you do 8 reps of heavy, then immediately drop the weight some and do another 8 reps straight away. This is very intense and your body will soon burn out iof you do this too often.

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Archie... good luck with the routine mate. You're doing the right things in shortening the duration, etc. Eat well and you will make good gains mate. Good luck and let me know how you get on.

Cheers Cashman,

I was thinking about it and realise that it is a bad idea to lower the weight- as my body would get to know that if it struggles (stupid) will lower the weight and make it easier for my muscles.
The muscles will then continue to struggle as I will make it easier and easier for them.

Also in the beginner routine what exercise works on the posterior deltoids?

Cheers again

you don't really need to focus on the rear delts as they are a small muscle and get hit nicely with the dumbell military press. Very little direct shoulder work is needed as they kit spanked when you do chest work.

CASHMAN : I done my first workout with your routine last night, it took me about 1 hour, i felt great after it, i didn't feel tired at all, but at the same time i felt i had hit my muscles alot harder and felt a much better pump. Thanks for the routine mate, i'll let you know how i get on further down the track.

Good stuff.. remember though that the pump will soon fade but that's normal. DO NOT be tempted to just train for the pump as you are likely to overtrain in a few weeks time as it will mean doing more sets, higher reps, etc.

Hey Cashman, i need a little advice

dips
first set i can do 6 or 7, second set about 5 and the last 2 sets i get about 3 or 4 out, all at my own body weight
(164lb)..

im thinking i should continue with this until i can do 4 full sets
and then start adding weight, would you agree?

also... im feeling the dips more in my triceps, than chest.

CASHMAN - Cheers for the advice, i know what you mean i have experienced that problem in the past, but won't be making the same mistake again. I done the legs routine on Friday. I found it a bit of a killer my legs have been sore since, but at the same time i feel really good because i know that it's doing good.

Hi, I'm quite new to the forum and was wondering if this routine (ie. Cashman's ) was ok for females? I've been 'messing' around with machines and free weights for about 2 years now and only just found this (great and informative) website. I was also wondering how much of the diet to change??? There seems like looaaddss of protein (I'm worried that I might put on too much weight with all that food- I'm trying to lose a few pounds- so I'm also incorporating some cardio). Will I need to increase my reps to 8-10? Or does 6-8 still apply? Sorry to be asking sooo many questions.... Thanks

markymark... start adding a little weight now. If you can get to 8 reps with good form then it's time to add more weight.

Archie... glad to hear you had a good legs session.

Storm.... What are your goals. It's quite important so that I can give you spot on advice...
Do you want to lose fat, add muscle, add lots of muscle?. What are your current stats?

I'll assume you want to lose bodyfat and shape up a touch. In that case you can follow my routine but work at a rep range of 12 reps. You won't add loads of muscle (if only it was that easy LOL). Diet wise I'd need to see what you eat to see how it can be improved (diet is very important for losing bodyfat). Cardio as listed in my routine will be fine. The thing with cardio is find something you enjoy that you can stick with for duration.

Hi. Thanx 4 getting back to me and the tips. Sorry it's taken so long to reply but I have been having trouble logging on...

I'm not sure what stats u want...but I would say that I am about 7-10lb 'overweight', ie. fat, 36 years old-but i have always exercised regularly (except 4 the last 6 months due to injury and doing a course),10'5lb at mo... used to be 9'7lb ish and was happy at that weight. 5'10 in height but really 'small boned'.

I am really cleaning my diet up - no junk...turkey/egg/salmon salad/sandwich for lunch..fruit during the morning and afternoon...chicken with veg for dinner...and protein shake with semi-skimmed milk post workouts. The occassional handful of mixed nuts thrown in too. I'm not too sure how much protein drink to have as I am trying to lose some fat.

Getting back to my goals. Yes, I want to lose fat but also to gain muscle-I want to look like I 'work out' but not bulk, more toned looking. Although, going by my body shape (long and lean) I think it would be very difficult to 'look big'.

I used to rep at 8-10 but didn't really know what I was doing. Now I've seen this website I realise that I didn't have a clue! I was training almost everyday-no wonder I wasn't having much result! Doh!

Any tips would be great-thank you for your help so far. I'm sorry if it's all a bit vague...

My advice is to run my routine at the 8 rep range then. You'll add muscle which will speed up your metabolism but as a woman you won't get huge (especially given your diet constraints). Get the idea of weight loss out of your mind and look at it as FAT loss. Do regular cardio, eat well and altogether you will make progress. 7-10Ib fat loss is easier than you think with a bit of effort and discipline.

Don't forget to eat a good breakfast as well. You need protein when you wake up and a good complex carb as part of your breakfast (oats, etc)

Thanx for the tips- here goes!

couple of questions as have been doing your routine for about 3 weeks now

1.can i use dumbells to do squats? as i train at home and dont have a rack
2.i put my barbell on my scales and it was only about 2kg, i can bench about 50kg but how much weight do you think its safe to put on the bar?

Gaz, I'm prob not the best person to ask about home gyms as I have never used one. I'd say that you will very soon outgrow using dumbells for squats as your legs will get much stronger pretty quickly. As for the 2Kg Barbell... my guess is that it won't hold particularly much weight (maybe 75-100 kg at a guess) though I would rather you check with where you bougfht it from. Why not join a gym?

i can go to two gyms but i lack the time as i currently work 7am-3pm then 5pm till 12pm so its much more convenient for me to train from home, i am going to have to start going soon though as i need to do dips and chins as i feel that leaving them out is not good

6 pack is all about getting lean. Personally I feel that your physique will look much better if you have been small and you add muscle to your frame. Do this and train regularly as well as eat right and your pot belly will go. Also cut out beer if you are a beer drinker. Getting lean is a mix of good diet and cardio.

I've just completed my first week of training with cashman (thank you cash) and it felt great, still am in pain after the leg work-out 2 days ago...

Although I could not do the deadlift, I felt a pain on the back of my knee like a string that was hurting so I stopped my set at 3 and aborted to go directly to the next exercise...
Do you think this is due to form or should I see a doctor or should I do more stretching or warm-up (im sleezy on this) or simply wait till next week to try it again?

glad to hear it's feeling good . You should put ice on any suspected strains after you train as it helps heal quicker. Start light and perfect your form on this before putting much weight on.

This is my first routine i am going to follow. Just started gym about 2 weeks ago so i have been looking for a routine. This is it... I can feel it.

Thanks alot cashman.

well i didnt put ice but this week the DL's felt just fine at 95lbs, and downright easy...
i've also been getting up my squat, 130lbs in 2 weeks
And I bench 155 lbs for 4x6
Thanks for the routine, all of my muscles feels like they're growing, for a change....
Oh yeah and the diet might have something to it also, must thank whole MT

How would this routine be adapted if you were on steroids, if at all.

Oh, and I know steroids and beginners are not at all compatible, but this is my fourth cycle and I am doing this routine to make a change.

Actually it's really my third as the last one was fake drugs (no gains, no sides, no raised ALT or change in test levels).

Chris 7530 It doesn't really need to be adapted. You can try upping the intensity (shortening the rest periods, etc) but other than that not much needs doing. 4 times a week is plenty. It's the diet & rest that you really need to nail while on AAS that will make the most difference to your gains.

the routine on the first page, just wondering if it's going to be beneficial or not for me? only 129lbs at 5ft 10.. so far have been avoiding CV work (though have an hour of football each week) so that i'm burning off as least calories possible. Would it be a good idea to follow the routine but leave out the cardio work? Or can you think of a better routine for someone aiming to gain weight rather than lose fat.

it's all in the diet GTI. to gain weight you have to eat. the right foods and often. To gain you have to eat more than your body needs to fuel it's growth. the routine listed will do the trick nicely.

is 6 sets of legs really enough?

If you are working with the right weight, form and intensity then 6 sets for squats and SLDLs is plenty. Don't forget you have 3 sets of calf raises there as well. Don't forget these are "working" sets and do not include tyour warm-up sets.

Fantastic stuff Cash... Thankyou!

I'm in the process of setting up my first proper routine and your guide has been a godsend.

Andy

i'll give this one a go then, or at least similar. At the moment, i'm doing 15 x 1, 12 x 1, 10 x 1, 8 x 1 and i just find it difficult to do so many reps on everything.

good luck Northern Lights & Gti... you'll love it

Can the routine be done with 5 workout days instead of 4? There is no real reason other than I'm liking the gym a lot at the moment, and I really want to do another day a week.

Thanks

Cashman, this is honestly the most helpful post I have ever seen. Hope you dont mind copied it and pasted it to desktop for easy access! :)

ORIGINAL: Chris7530

Can the routine be done with 5 workout days instead of 4? There is no real reason other than I'm liking the gym a lot at the moment, and I really want to do another day a week.

Thanks

Sorry for the delay.. I've been catching some rays in the Canaries ... To answer your question I'd say 4 days is probably enough on this routine as your body will need the rest days to give your CNS a break and to recover. You grow when you rest.

ORIGINAL: bearnala

Cashman, this is honestly the most helpful post I have ever seen. Hope you dont mind copied it and pasted it to desktop for easy access! :)

No Problem at all.

Really enjoying the routine but a couple of questions:

1) Calf Raises. Any recommendations for what I should use under my feet to help with getting full calf extension in this exercise? I find if I use some large weight plates I kind of loose balance with heavy weights - I use a rack for training.

2) My schedule is sometimes erratic so I have to miss training for 7-10 days. When I re-commence should I carry on with usual weight (but maybe a few less reps) or drop the weight level and do std reps/sets? Reason is that I find getting started again I have lost a little of the recent gains made.

Thanks

1) try and find one of those Reebok step thingys or some plat pieces of wood. The curvature of the plate makes your foot unstable when you have that kind of weight on your shoulders. If not then try and improvise.

2) irregular training will hinder your gains. I'd stick with your usual weight but with a couple of less reps so that your strength picks up quickly.