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RE: 6 Days A Week-Overdoing It? The scales seem to like... - Jul. 31 2006 12:47:24
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Cashman
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From: Herts, United Kingdom
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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.
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"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
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RE: Bodybuilding for the Beginner! - Jul. 31 2006 12:48:23
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Cashman
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From: Herts, United Kingdom
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quote:
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.
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"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
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RE: Bodybuilding for the Beginner! - Aug. 17 2006 23:53:46
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Chris M
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From: Glasgow, Scotland, UK
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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
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RE: Bodybuilding for the Beginner! - Aug. 18 2006 12:41:52
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Chris M
Posts: 608
Joined: Aug. 17 2006
From: Glasgow, Scotland, UK
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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.
< Message edited by Chris M -- Aug. 18 2006 12:43:33 >
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RE: Bodybuilding for the Beginner! - Aug. 21 2006 16:24:17
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Cashman
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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.
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"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
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RE: Bodybuilding for the Beginner! - Aug. 22 2006 10:19:39
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Chris M
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From: Glasgow, Scotland, UK
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Cheers Cashman. Just to confirm... it shouldd be alright to include the traps/delts exercises on the legs/abs day?
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RE: Bodybuilding for the Beginner! - Aug. 22 2006 10:21:46
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Cashman
Posts: 2382
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From: Herts, United Kingdom
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quote:
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
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RE: Bodybuilding for the Beginner! - Aug. 22 2006 10:27:22
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Chris M
Posts: 608
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From: Glasgow, Scotland, UK
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quote:
ORIGINAL: Cashman
quote:
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.
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RE: Bodybuilding for the Beginner! - Aug. 28 2006 0:28:13
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Moff
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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.
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RE: Bodybuilding for the Beginner! - Aug. 28 2006 19:34:56
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w@yne
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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
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RE: Bodybuilding for the Beginner! - Aug. 30 2006 14:18:17
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Cashman
Posts: 2382
Joined: Oct. 21 2002
From: Herts, United Kingdom
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quote:
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
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RE: Bodybuilding for the Beginner! - Aug. 30 2006 14:20:22
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Cashman
Posts: 2382
Joined: Oct. 21 2002
From: Herts, United Kingdom
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quote:
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)
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"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
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RE: Bodybuilding for the Beginner! - Aug. 30 2006 20:18:54
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w@yne
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cheers mate
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RE: Bodybuilding for the Beginner! - Sep. 12 2006 20:32:02
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tomdpafc
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i was just wondering how do you build toned pecs and abs just doing cardio, exercises press ups etc. and 5kg weights
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RE: Bodybuilding for the Beginner! - Sep. 16 2006 12:03:41
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BIGJIMMYUK1986
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Thanks im new here and thats a great read thanks Cashman 
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RE: Bodybuilding for the Beginner! - Sep. 25 2006 13:56:24
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Cashman
Posts: 2382
Joined: Oct. 21 2002
From: Herts, United Kingdom
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you'll be fine with this routine. The secret to getting lean is in the diet and cardio side of things.
_____________________________
"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
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RE: Bodybuilding for the Beginner! - Oct. 9 2006 17:34:03
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Cashman
Posts: 2382
Joined: Oct. 21 2002
From: Herts, United Kingdom
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quote:
ORIGINAL: davidmckellar
Hi cashman, you've made for some good reading.
I'm also new here but have been reading some of the articles before i signed up.
I've just joined the gym at my local sports centre that use 'pulse' machines, i am just wondering is it aswell to just do the free weights they have or do you recommend any machines that can be used in conjunction with free weights.
I was told by one or 2 people to stay away from the machines as they dont always work the muscles like they would if you were lifting freely, now i thought id sign up and actually ask the views of using machines by people who go to the gym.
just for the record, im 19 and only weigh in at around 10stone, maybe less. so i do have a naturally thin body build.
my main problem ever since i was born is my allergy to cows milk (lactose intolerant) which limits my diet badly and now i am starting to realise i need to bulk up a bit and eat more sensibly to achieve my aims.
Thanks, David 
if you can try to stick to free weights, though make sure your form is spot on. My routine has mostly free weights with a couple of cable exercises.
diet wise, there are plenty of alternatives for you with your lactose intolerance. Best ask the question in the diet forum for true expert advise but if mass gain is your goal eat plenty of lean meat protein, good fats, eggs, complex carb sources and try to eat 6 times a day. You can supplement with a soy protein or egg white protein shake as I'm guessing whey is a no-no LOL.
_____________________________
"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
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