Bookmark this thread:     |
Login  | |
|
RE: Bodybuilding for the Beginner! - Apr. 8 2007 15:55:44
| |
|
Flex Fan
Posts: 281
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: scotty dog
hi all, please leave ur comments here
breakfast everday - 3 weetabix
lunch during week - meat sandwich, yoghurt, apple
lunch at weekend - pasta or jacket tates
dinner all week - roast chicken, steak pie, egg n chips
this probz isn a good diet, but all comments welcome and tips please
i workout 4 times a week;
lateral pulldown - 3 x 10
tricep pulldown - 3 x 10
peack deck - 3 x 10
chest press - 3 x 15
bicep curl - 3 x 12
upright row - 3 x 15
hammer curls - 3 x 12
crunch mchine - 3 x 20
leg press - 3 x 12
leg curl - 3 x 12
anyonego a tips about my workout or a different way to do my workout please help
i am beginner and know that, and will always listen to advice to help me
19 in 2 weeks, 5' 11", 65kg watever tht is in pound lol
Your workout isn't very good mate. There are some poor exercise choices, too many isolation exercises, not enough quality compounds and it's not suited for mass building. You really need to read stickies, articles on here and around the web to understand the basics of bodybuilding and nutrition. You need to do some reading mate or else you'll get nowhere, take this advice seriously.
< Message edited by Flex Fan -- Apr. 9 2007 20:08:07 >
| |
|
 Boditronics - The finest sports nutrition achieving unsurpassed levels of quality and taste at affordable prices, why settle for second best? |
RE: Bodybuilding for the Beginner! - Apr. 10 2007 12:00:09
| |
|
Ginster
Posts: 1
Joined: Apr. 10 2007
Status: offline
|
Hi Cashman,
Great bits of advice for those of us new to the gym. That's where I wanted a bit of clarification though. I've been going to the gym on and off for a few years now. I'm only 9 stone (28 years old - wee slip of a fella!) and want to look more defined and generally tone up.
My body seems to find it really hard to add any kind of big muscle (largely due to diet - vegetarian, no fish, no eggs so I find really good forms of protein hard to come by). Should I really be following your beginner plan, or is it more suited for those who are looking to get to a big, competetive size? Or is it fine for anyone who just wants to generally look more defined and toned, rather than a little rake!
Thanks again for all your wise words - keep it up!
| |
|
|
RE: Bodybuilding for the Beginner! - Apr. 10 2007 16:24:46
| |
|
Cashman
Posts: 2375
Joined: Oct. 21 2002
From: Herts, United Kingdom
Status: offline
|
scottydog... the original post in this thread was written for people in your position. Follow it until you learn much more and you will do well and make gains quickly if followed correctly. Good luck fella.
_____________________________
"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
| |
|
|
RE: Bodybuilding for the Beginner! - Apr. 10 2007 16:31:22
| |
|
Cashman
Posts: 2375
Joined: Oct. 21 2002
From: Herts, United Kingdom
Status: offline
|
quote:
ORIGINAL: Ginster
Hi Cashman,
Great bits of advice for those of us new to the gym. That's where I wanted a bit of clarification though. I've been going to the gym on and off for a few years now. I'm only 9 stone (28 years old - wee slip of a fella!) and want to look more defined and generally tone up.
My body seems to find it really hard to add any kind of big muscle (largely due to diet - vegetarian, no fish, no eggs so I find really good forms of protein hard to come by). Should I really be following your beginner plan, or is it more suited for those who are looking to get to a big, competetive size? Or is it fine for anyone who just wants to generally look more defined and toned, rather than a little rake!
Thanks again for all your wise words - keep it up!
OK.. first off... welcome to MT
Next. Follow a structred programme (mine is probably as good as any to get you started.). From what it sounds you really need to add muscle mass to get the physique you want. Definition and "tone" (i hate this expression btw LOL  ) will be the result of gaining more muscle. Add two stone of muscle and you will look totally different (and probably much better with your shirt off)
I'm glad you are aware of diet being an issue. Quite simply the only way to add muscle is to feed your body right. The tiome, sacrifice and years of effort to get competition grade are significant. This routine will help you add muscle but you need to do the hard work. It's fine and written for novices but you need to post a question about a mass gaining diet for vegetarians in the diet forum.
The principles are the same regardless... eat 5-6 times a day. Eat protein, good fats and complex carbs at every meal. To get bigger you need to eat bigger. Lots of oats, whole protein (egg whites, etc) protein supplement (whey) after training. Ease up on cardio if you are adding muscle. Cardio will only make it take longer.
_____________________________
"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
| |
|
|
RE: Bodybuilding for the Beginner! - Apr. 28 2007 2:01:12
| |
|
garthy23
Posts: 1
Joined: Apr. 28 2007
Status: offline
|
Hi all,
New member and new to weightlifting. Just wanted to add my thanks to Cashman for a great beginners guide, did my first session yesterday and really enjoyed it. Looking forward to the next one
| |
|
|
RE: Bodybuilding for the Beginner! - Apr. 28 2007 12:35:49
| |
|
GRIFFIN STAR
Posts: 18
Joined: Apr. 12 2007
From: Bradford (UK)
Status: offline
|
I would also like to thank cashman.. doin his alternative 3 day routine.. on the 3rd week right now put on 6lb in 3wks with the help of a good diet..
Just one question, after the leg day my legs ache like mad. But after the chest day my tris an shoulders ache a bit but chest never seems to ache.. should my chest be aching aswell?? Is it just a case of my arms give in before my chest.. am increasing weight every week when a can..
| |
|
|
RE: Bodybuilding for the Beginner! - May 9 2007 14:15:31
| |
|
Cashman
Posts: 2375
Joined: Oct. 21 2002
From: Herts, United Kingdom
Status: offline
|
quote:
ORIGINAL: GRIFFIN STAR
I would also like to thank cashman.. doin his alternative 3 day routine.. on the 3rd week right now put on 6lb in 3wks with the help of a good diet..
Just one question, after the leg day my legs ache like mad. But after the chest day my tris an shoulders ache a bit but chest never seems to ache.. should my chest be aching aswell?? Is it just a case of my arms give in before my chest.. am increasing weight every week when a can..
DOMS (the ache that you feel) will fade in areas like chest, biceps, triceps etc over time. Don't worry. You don't have to hurt to be growing. When you change up your routine in about 6-8 weeks time your chest will ache again.
_____________________________
"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
| |
|
|
RE: Bodybuilding for the Beginner! - May 12 2007 12:51:45
| |
|
stick_dude
Posts: 130
Joined: Jun. 23 2005
Status: offline
|
Have just started following this routine - thanks for all your effort cashman.
Just a quick question - how come its 3 exercises for chest but only 1 exercise for legs? It seems some areas are maybe a little overworked and some a little underworked. I was thinking of adding leg presses after squats and maybe dropping one of the chest exercises. What would your thoughts be on that?
| |
|
|
RE: Bodybuilding for the Beginner! - May 14 2007 2:27:42
| |
|
Vizzit
Posts: 16
Joined: May 13 2007
Status: offline
|
cashman, great post/routine for someone new to the
bodybuilding lifestyle.
_____________________________
How To Start Bodybuilding The Correct Way!
| |
|
|
RE: Bodybuilding for the Beginner! - May 30 2007 18:55:47
| |
|
barrington
Posts: 234
Joined: May 26 2007
Status: offline
|
Cashman I just started your plan two days ago & I plan to stick to it.
Couple of questions if you don't mind:
1. Should I aim for the same protein intake on my rest days?
2. You mention whey in water. Is there disadvantages to taking it in skimmed milk?
3. Forearms are not mentioned in your plan but having done back/bi last night they certainly felt it. Am I to assume forearms are covered by other exercises?
4. Like I said I did back/bi's last night but my bi's feel no pain today. It's almost as if I didn't work them although I did feel it at the time. Should I increase the weights next week. (I'm still trying to find my perfect weights - I managed 8 reps on all three sets for both barbell curls & hammer curls though my form did go at the end for both i.e. just managed rep 8 on the last sets)
5. I train alone at quite a busy gym which means squatting ain't always possible. Is the leg press machine a worthy second choice or should I squat at all costs??
| |
|
|
RE: Bodybuilding for the Beginner! - May 31 2007 23:54:15
| |
|
barrington
Posts: 234
Joined: May 26 2007
Status: offline
|
Cashman I just started your plan two days ago & I plan to stick to it.
Couple of questions if you don't mind:
1. Should I aim for the same protein intake on my rest days?
2. You mention whey in water. Is there disadvantages to taking it in skimmed milk?
3. Forearms are not mentioned in your plan but having done back/bi last night they certainly felt it. Am I to assume forearms are covered by other exercises?
4. Like I said I did back/bi's last night but my bi's feel no pain today. It's almost as if I didn't work them although I did feel it at the time. Should I increase the weights next week. (I'm still trying to find my perfect weights - I managed 8 reps on all three sets for both barbell curls & hammer curls though my form did go at the end for both i.e. just managed rep 8 on the last sets)
5. I train alone at quite a busy gym which means squatting ain't always possible. Is the leg press machine a worthy second choice or should I squat at all costs??
| |
|
|
RE: Bodybuilding for the Beginner! - Jun. 5 2007 19:03:12
| |
|
Fray16
Posts: 724
Joined: May 22 2007
From: Warszawa, Poland
Status: offline
|
Great post Cashman =)
| |
|
|
RE: Bodybuilding for the Beginner! - Jun. 6 2007 15:38:11
| |
|
Cashman
Posts: 2375
Joined: Oct. 21 2002
From: Herts, United Kingdom
Status: offline
|
quote:
ORIGINAL: barrington
Cashman I just started your plan two days ago & I plan to stick to it.
Couple of questions if you don't mind:
1. Should I aim for the same protein intake on my rest days?
2. You mention whey in water. Is there disadvantages to taking it in skimmed milk?
3. Forearms are not mentioned in your plan but having done back/bi last night they certainly felt it. Am I to assume forearms are covered by other exercises?
4. Like I said I did back/bi's last night but my bi's feel no pain today. It's almost as if I didn't work them although I did feel it at the time. Should I increase the weights next week. (I'm still trying to find my perfect weights - I managed 8 reps on all three sets for both barbell curls & hammer curls though my form did go at the end for both i.e. just managed rep 8 on the last sets)
5. I train alone at quite a busy gym which means squatting ain't always possible. Is the leg press machine a worthy second choice or should I squat at all costs??
1. Yes IMHO. you grow when you rest so it's important you maintain a strong protein intake to provide nutrients for growth.
2. not unless you are dairy intolerant in the main though I'd have in water when you want to get protein into your system quickly (e.g. Post Work Out, 1st thing in morning)
3. Forearms will get all they need when you train back & traps with no straps
4. Don't train for pain (DOMS) If you can complete 8 perfect reps then my advice is up the weight a little. Biceps are typically very prone to avoiding DOMS (delayed Onset Muscle Soreness). DOMS is NO indicator of growth.
5. If you are fit and able... SQUAT at all costs. This and Deadlifting are simply the best all over growth stimulating excercises you can do IMO. They put massive stress on you nervous system responsible for releasing growth hormone and thus promoting growth ALL OVER.
_____________________________
"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
| |
|
|
RE: Bodybuilding for the Beginner! - Jun. 6 2007 23:22:56
| |
|
barrington
Posts: 234
Joined: May 26 2007
Status: offline
|
Thanks Cashman - that answers all my questions.
I will make sure I can squat no matter what.
Also since writing my first post I can clearly see that forearms are covered. They also get a workout with the hammer & barbell curls.
The workouts are kept short (timewise) which makes it very easy to fit in into a busy schedule. All the exercises seem to do the job also which is great. I've only been doing your split for two weeks but I've realised (due to their soreness the next day) that I've got muscles' I didn't even know I had. I never used to deadlift so I certainly felt it after the first day of back/bi.
Thanks for taking the time to write your Original Post. It's a great help and has really given me something to aim for. I've been pissing around for far too long now in the gym. It's time to get down to business.
| |
|
|
RE: Bodybuilding for the Beginner! - Jun. 14 2007 10:26:52
| |
|
Jamie55
Posts: 30
Joined: Jun. 13 2007
Status: offline
|
that post was great, its helped me loads these first couple of months!!!
Thanks a lot
| |
|
|
RE: Bodybuilding for the Beginner! - Jul. 28 2007 19:04:46
| |
|
Lardy
Posts: 8
Joined: Jul. 10 2007
Status: offline
|
quote:
ORIGINAL: Cashman
Also remember how important diet is in growth or cutting.
Fantastic post(/thread)! Just a quick question though please?
I am eating lots, drinking lots of water, doing the whey/dextrose thing after exercise, casein at night etc.
I am doing pretty much the split you recommend for weights - I do this in the afternoons and LOVING IT!  However, early in the morning I do cardio, low intensity stuff on the bike for 50 mins. I'm really enjoying the cardio and want to do more, for fitness and fatburning.
Will this adversely affect the good stuff I'm doing with the weights?
(12.10, 23%BF, 5'9.5, 38, train 5 days per week)
< Message edited by Lardy -- Jul. 28 2007 19:11:11 >
| |
|
|
RE: Bodybuilding for the Beginner! - Aug. 14 2007 12:25:02
| |
|
Cashman
Posts: 2375
Joined: Oct. 21 2002
From: Herts, United Kingdom
Status: offline
|
quote:
ORIGINAL: Stone69
It's my first week on this routine and so far so good  My only question is , can I move the pullups second to deadlifts on the back/biceps day as I struggle if I do them after the single DB arm rows .
Thanks
Yes, that'll be no problem
_____________________________
"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
| |
|
|
Printable Version
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread