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RE: Bodybuilding for the Beginner! - Aug. 29 2007 23:21:48
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cliff spabb
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Joined: Aug. 29 2007
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hi. liked your article seemed to know your stuff was wondering if you or any of the other guys could give me some advice. actually probily a lot of advice.ill try and keep this as short as possible lol. basically im 32 and got sick of the way i looked physically so athough ive had weights from i have been 14 i have never stuck at it until 10 months ago when i decided im not getting any younger and for once decided to persevere with weight training.im glad i did cause although i havent made no real great gains in size i feel better and actually look forward to my work outs and the feeling afterwards.im looking to build mass (hypertrophy) and i think firstly my program has been wrong as i train my whole body 3 times a week tue thur and sat instead of one muscle group per week as i work long hours and look after my kid a lot.also i do 5 sets of ten to 8 reps in each exercise which could be to much.also im embarrased to admit im only getting round aquiring whey protein just this week.my lifting poundage isnt great either athough improving and i would class my self as an ectomorph which i dont think helps but ill never give up on getting bigger and would greatly appreciate any advice from you guys. different prgram? less sets? adding weight during sets? thanks.
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RE: Bodybuilding for the Beginner! - Sep. 5 2007 12:20:45
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llaw11
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Just want to say it is very detailed and informational. I am very sure beginners will benefit tremendously from it. Thanks for contributing.:) I will come back for more!
< Message edited by llaw11 -- Sep. 5 2007 12:22:14 >
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RE: Bodybuilding for the Beginner! - Sep. 5 2007 16:43:09
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Ex_skinnyguy
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Truly informative. I will recommend to friends definitely. :)
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RE: Bodybuilding for the Beginner! - Sep. 7 2007 13:35:29
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GRIFFIN STAR
Posts: 18
Joined: Apr. 12 2007
From: Bradford (UK)
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I have been doing alternative routine a while now.. An gone from 155lbs to 170lbs which am pleased with..
My workout is 3 days a week as follows
chest/shoulders/tris
dips 5x5
bench 5x5
seated dumbell military press 5x5
Tri pulldowns 5x5
Back/traps/biceps
Deadlifts 5x5
Wide grip chins 5x5
Seated rows 3x5
Barbell bicep curls 5x5
Sometimes do a few seated dumbell curls 2x5 not always
Legs/abs
barbell squats 5x5
SLDLs 5x5
calf raises 5x5 an last set to fail
Weighted swiss ball crunches 4x8
Knee raises 4x8
dumbell side bends 3x8
Am just wondering if a should be mixing these up a little or add anything else? am due to start training again sunday after a week off my training an diet! .. My mate was sayin a should do a couple of weeks supersetting with lightweights? Excuse my inexperience here, any comments are appreciated....
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RE: Bodybuilding for the Beginner! - Sep. 8 2007 17:36:22
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Dru
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Joined: Sep. 8 2007
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You stated that doing cardio before weights is out of the question. However, due to my lifestyle (i.e. I'm a dad) and the location of my gym (7 miles away, next to my work) I've had to squeeze a 7-day training regime into 5 days. I was wondering if you could have a look at it and give me a few pointers. There is a lack of leg exercises as my goals are: fat loss, lean muslce gain, boxer's upper body and runner's legs.
Monday
Cardio: 30 mins treadmill at 7.30am (5km+)
Weight training: 45 mins - 1hr at 6.00pm.
Shoulders/Triceps
5 sets 8 reps Arnold Dumbell Press
5 sets 8 reps Bradford/Rocky Press
5 sets 8 reps Decline Dumbell tricep extension
5 sets 8 reps Close grip bench press
Tuesday
Cardio: 30 mins swimming at 7.30am (15 lengths forward-stroke, 15 length back-stroke)
Weight training: 45 mins - 1hr at 6.00pm
Biceps/Foreams
5 sets 8 reps Preacher Curl
5 sets 8 reps Alternate Bicep Curl
5 sets 8 reps Dumbell Lying Pronation
5 sets 8 reps Dumbell Wrist Curl Over A Bench
Wednesday
Cardio: 30 mins punching bag/skipping at 7.30am
Weight training: 45 mins - 1hr at 6.00pm
Chest/Back
5 sets 8 reps Bench Press
5 sets 8 reps Dumbbell Bench Press
5 sets 8 reps Close Grip Front Lat Pulldown
5 sets 8 reps Bent Over Two-dumbbell Row with Palms-In
Thursday
Cardio: 30 mins swimming at 7.30am (15 lengths forward-stroke, 15 length back-stroke)
Weight-training: 45 mins - 1hr at 6.00pm
Shoulder/Triceps/Chest/Abs
5 sets 8 reps Arm Circles w/ dumbbells
5 sets 8 reps Incline Barbell Triceps extension
5 sets 8 reps Barbell Incline Shoulder Raise
5 sets 8 reps Around the Worlds
5 sets 20 reps Airbike
Friday
Cardio: 30 mins treadmill at 7.30am (5km+)
Weight-training: 45 mins - 1hr at 6.00pm
Biceps/Forearms/Back/Abs
5 sets 8 reps Seated Dumbell Inner-Bicep Curl
5 sets 8 reps Palms Up Dumbell Wrist Curl Over A Bench
5 sets 8 reps Smith Machine Uptight Row
2 sets 20 reps Russian Twist
3 sets 20 reps Crunches
Saturday and Sunday;
REST
Accompanied by a diet as follows:
6.00am
30g Whey Protein in Pint of Water
3 scrambled egg whites
2 Slices of brown bread
1 Banana
10.30am
400g Protein Milk Shake
100g Brown Rice
100g Brocolli
12.00pm
1 Apple
2.00pm
1 Grilled Chicken Breast/Turkey Breast/Home-made lean mince beefburger/8oz rump steak
1 250g portion of mixed salad (lettuce, cucumber, tomato, onion, sweetcorn, carrot, spinach)
1 small can of tuna
4.00pm
2 clementines
5.45pm
1 pear
Post-workout
30g whey protein in pint of water
9.30pm
1 turkey breast/salmon fillet
250g salad
30g whey protein in pint of water
3 pints of water at random intervals throughout the day.
Any pointers?
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RE: Bodybuilding for the Beginner! - Sep. 12 2007 18:34:32
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llaw11
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Nice and helpful thread contributed by Cashman. Am sure it has shorten the learning curve of many beginners and save them of unnecessary frustrations.
When I first started "pumping iron", my biggest problem is trying to gain muscle mass.Therefore, over the past few months - I have been xploring effective ways to gain muscle mass naturally without having to resort to performance enhancing drugs.
I shall share some insight about my trainings routine, dieting plans and recovery phase here on how I successfully build a muscular and lean physique - hope that it would further help beginners too.
Concentrate On Compound Exercises (*Important)
When designing your workout program for building up muscle mass, it is recommended to always concentrate on what we called “compound exercises”.
These are the major muscle groups that are going to stimulate the greatest number of muscle fibers involvement and give you the greatest gain in the shortest time. Examples of common compound exercises I use are:
* Chin-ups
* Chest press
* Shoulder press
* Squats ( half or full)
* Deadlifts
* Lunges
* Bent over rows
These compound exercises will target more than one muscle and the more fibers you stress during an exercise the more testosterone and growth hormone will be released into the bloodstream. Both are essential to help you build up muscle mass fast.
I personally think the squat is the king for a specific reason. The legs are the biggest muscles in your body and by doing squats; you are stressing your body more - leading to your testosterone levels rising drastically.
This increased in testosterone and growth hormones released will in turn help with the building and repairing of new muscle fibers in your body. And upon recovering would give you a much stronger and bigger muscle mass.
Moreover, not only do compound exercises give you rapid gain in muscle mass fast , it also burn off more calories too thus it is essentially helping you to burn off those extra calories and giving you a high metabolism throughout.
Lift Heavy With Strict Form
One of the most important factors you need to remember with your muscle building program is that you MUST use an overloading program.
For example if I plan to target my chest, I will have :-
- Warm – up set (20 reps lightweight)
- 1st set – 10 reps to failure
- 2nd set – 8 reps to failure
- 3rd set – 6 reps to failure
Use the heaviest weight you can handle WITHOUT sacrificing the “form”. If you tend to “jerk” or “swing” the weight, it means you are not using strict form anymore. In that case, try decreasing the weight by 20%.
Eat More Carbohydrates Through Out The Day
Eating quality complex carbohydrates are going to supply your body with the energy it needs for muscle building. Building muscle mass is a very energy consuming process so you need to be sure to meet your needs.
If you are hoping to minimize fat gain it is best to consume the greatest portion of your carbohydrate intake around your workouts, as this is when your body requires them the most and they are least likely to be stored as fat. You still should take in some carbohydrates spread over 6 small meals through-out the day.
Go Light On Cardio Sessions
While you are on a trying to build up muscle mass, you should never skip your cardio sessions too .Though you are going to want all of your energy to go towards adding muscle but you also want to avoid getting those extra calories from storing as fat.
The key here is to go light on your cardio session preferably after you are done with your weights. I personally prefer a light jog on a treadmill (targeting the optimum fat burning zone of 60%-65% Maximum heart rate zone) for 20 minutes while trying to gain muscle mass – lean mass to be exact.
Therefore, a cardio session not only help me burns off the extra fat but also give me the extra blood flow to my now exhausted muscle. This would in turn minimize the post muscle soreness - best of both world!
Protein, Protein and MORE PROTEIN!
When you put your body in very intense workouts, muscle fibers are torn apart and in order to help repair and build new ones, you need to supply your body with adequate protein.
Protein is the main building block for muscle and without protein, muscle growth will not occur. It is especially important to supply your body with protein within an hour after you completed your workout. This is when your body needs it the most.
Drinking protein in the form of a shake is good because it can readily be absorbed by your body and enter your blood stream fast to facilitate the demand by your body.
If you are serious about building muscle mass fast, you have to take in 1.5grams per kg of your bodyweight in order to supply the adequate amount for growth. This can be spread throughout the 6 small meals.
I personally like to follow this diet plan to get sufficient protein for my body:
· Breakfast
· Snack + protein shake
· Lunch
· Snack + protein shake
· Dinner
· Supper + protein shake
If you are trying to build up muscle mass, your main meals should consist of balance diet with 50% carbohydrates, 30% protein and 20% essential fats.
And for the snack, I would either be having tuna sandwiches or a nice chicken salad with my favorite protein shakes. I choose protein shake because it is very convenient to prepare and it can be absorbed readily into our body because it’s in liquid form.
Getting Enough Sleep For Recovery
When your body is not getting enough sleep , a stress hormones name cortiso will build up, which acts as a catabolic hormone on the body. This will make building muscle mass much more difficult as for that you are looking for anabolic processes to occur (the opposite of catabolic).
Therefore, make sure you are getting at least 8 hours of quality sleep daily to help your body recuperate from the intensive trainings and to allow new muscle fibers to generate in order to grow stronger and bigger.
Thanks for reading this far. Hope it would help you achieve a muscular and lean physique too.
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RE: Bodybuilding for the Beginner! - Sep. 23 2007 20:10:52
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dan2007
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hi i am 16 and want to start bodybuilding i was wundering if any one has any advice and knows of any good gyms around the sunderland area ? if so could you please contact me my email address is rudd89@hotmail.com thank you
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RE: Bodybuilding for the Beginner! - Oct. 1 2007 14:15:16
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strikalite
Posts: 692
Joined: Sep. 16 2007
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If you have the space then go for a power rack, olympic bar and weights, BUT, why do you think the're are so many benches and other equipment out there for sale by Joe public?? Most people lose interest training alone at home or just lose the interest in weight training full stop. Joining a gym, even if it's a 20minute drive will help you get motivated but more importantly it will give you the chance to see if you really want this!? So many people give up for so many reasons - having spent good money on equipment....join a gym and if you really want this THEN buy the equipment - you can always stop the gym membership!!
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RE: Bodybuilding for the Beginner! - Oct. 3 2007 18:22:37
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Thegeezer3
Posts: 37
Joined: May 15 2005
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Great guide cashman can start to feel some results already. One question though to everyone here:
My gym doesnt have a smith machine or power rack and the barbells it has only go up to about 30kg. So with deadlifts and squats im thinking of using dumbells instead which the gym has plenty of. Is that alright? There is a leg press but i dont think its as effective as squats so dumbells might be better. What do you reckon?
Ta
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RE: Bodybuilding for the Beginner! - Oct. 4 2007 3:18:13
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jaygale
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Joined: Oct. 4 2007
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Great beginners guide cashman, cheers! i need to print it off lol. can you advise me on how i find out what the optimul weight to use for training. cz i dont want to use weights to light, but then again i dont wanna use too heavy ones..... its probably as straight forward as - if you can lift it, use it. do i use a weight that takes alot out of the muscles and can only do 8 or so reps. or do i use a weight that i can comfortably do 8 - 10 reps with, but can do more than that afterwards?
I'm new to this, i wanna get my body into shape but not done anything like this before. so the guide is extremely helpful. im glad there is someone that took the time to help out us newbies =D
Thanks again!!
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RE: Bodybuilding for the Beginner! - Oct. 4 2007 13:00:07
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barrington
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Joined: May 26 2007
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Thegeezer3 - Dumbbells will be fine.
jaygale - Pick weights that you can do 6-8 reps with for about 4sets as per Cashmans routine. If you can do more than 8 the weight is too light. If you can do less than 6 its too heavy.
However above all else MAKE SURE YOU USE PROPER TECHNIQUE. This is far more important than what weights your lifting!
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RE: Bodybuilding for the Beginner! - Oct. 4 2007 18:13:39
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Absman07
Posts: 213
Joined: Oct. 1 2007
Status: offline
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....
< Message edited by Absman07 -- Oct. 12 2007 17:36:48 >
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RE: Bodybuilding for the Beginner! - Oct. 10 2007 17:58:49
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John McC
Posts: 16
Joined: Sep. 23 2007
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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?
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RE: Bodybuilding for the Beginner! - Oct. 10 2007 23:14:41
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artem1s
Posts: 70
Joined: Sep. 19 2007
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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
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RE: Bodybuilding for the Beginner! - Oct. 27 2007 11:25:43
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artem1s
Posts: 70
Joined: Sep. 19 2007
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cheers mate !
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RE: Bodybuilding for the Beginner! - Oct. 29 2007 12:54:17
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rudebhoy
Posts: 24
Joined: Oct. 14 2007
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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
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RE: Bodybuilding for the Beginner! - Nov. 2 2007 17:03:53
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artem1s
Posts: 70
Joined: Sep. 19 2007
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how long'dya leave between sets?
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