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RE: Bodybuilding for the Beginner! - May 4 2004 15:43:19
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reddi
Posts: 594
Joined: Apr. 23 2004
From: edinburgh United Kingdom
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cashman do you have any before and after pics of yourself?
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RE: Bodybuilding for the Beginner! - May 4 2004 16:14:56
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Cashman
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From: Herts, United Kingdom
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Unfortunately not mate but to give you an idea I started training properly at around 15 stone (210Ib) and 22% Bodyfat and am presently 16 stone (224Ib) and 12% bodyfat nearly 3 years later. That's a muscle gain of around 30Ibs and a fat reduction of around 20Ibs (much of which has been over my last 3 months of cutting).
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RE: Bodybuilding for the Beginner! - May 5 2004 4:21:07
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ezekiel702
Posts: 87
Joined: Apr. 15 2004
From: Reno USA
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A few questions for Cashman on your routine.
1)when you say "Weighted Dips for Chest" Are there dips for anything else? And if so how do you do chest specific dips? Also I am not yet strong enough to do 4 sets of dips of my own body weight so I use the litte dip machine we have at the gym. Does that work well or should I do something else?
2) What are overhead cable presses? Can you give me a link to a picture of this exercise or something, I cannot find it anywhere.
3) Same question as above for the weighted swiss ball crunches. Any pics of this?
4) And finally, how are you supposed to do Stiff legged dead lifts? It seems like those would just do too much on your lower back since you are already doing normal Deadlifts.
Thanks.
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RE: Bodybuilding for the Beginner! - May 5 2004 10:55:14
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Cashman
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From: Herts, United Kingdom
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Ezekiel...
1. Dip assist machines are fine and are great on working on the technique of dipping for chest but try and do 1 dip sets for your bodyweight as soon as possible, then 2 dips, then 3 and so on.. As for techinques for dips for chest you really need to try and lean forward in the dip as far as possible and flare your elbows wide (like you would in a press-up). Squeeze your chest to push your body back up to the start position then dip again. If you dip with your head up then it hits your triceps more than anything else.
2. I have no link to this exercise sorry. Basically it's like a standing cable pushdown (but you turn with your back to the weight pile, lean forward and push the cable from above your head. Personally If you feel this is too awkward then do close grip becnh and skullcrushers (which are both better tricep exercises IMO)
3. run a search on swiss ball ab crunches on googler and you'll find plenty of pics. Basically you sit on one of those large swiss bouncy balls, get yourself well balanced and do an ab crunch.
4. stiff legged deads do put some load on your lower back but because your hamstrings tend to be weaker than your lower back you work with lighter weights than you would with a conventional dead. Persoanlly with SLDL I don't let the weight go fully dead (just touch to floor and lift again) but with straight legs the initial force to lift from the floor to past your knees should go through your hamstrings if you keep the legs straight (though with a very slight bend at the knee just to take pressure away from the knee joint).
Hope that helps.
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RE: Bodybuilding for the Beginner! - May 13 2004 18:28:05
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98_pound_weakling
Posts: 153
Joined: Aug. 6 2003
From: The Gym In the Basement
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Cashman,
Your advice as usual is awesome.
Cheers,
The Weakling...
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RE: Bodybuilding for the Beginner! - May 14 2004 10:49:15
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Cashman
Posts: 2382
Joined: Oct. 21 2002
From: Herts, United Kingdom
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Cheers dude. 
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RE: Bodybuilding for the Beginner! - May 15 2004 21:21:22
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MuscleBob
Posts: 1297
Joined: May 15 2004
From: Canada
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can i do your routine with a power rack, a smith bench, barbell and dumbell?
power rack with dip bars on the side and a chin-up bar.
i am to a gym but it is too far away and because of the time to go there i skip from times to times because of heavy studying so i might buy this in a month, when my gym suscription finishes... i just need a routine to do at home...
so should i do it?
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RE: Bodybuilding for the Beginner! - May 17 2004 10:23:51
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Neowarrior
Posts: 43
Joined: Feb. 19 2004
From: Edinburgh United Kingdom
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Hey guys, I have been away in India with work for a while. Nice to see Cashmans plan is helping the masses.
Cashman, i just read you thread with regards to your size and thought I would add my inspirational part.
I started at 10.5 st (147 lbs) and went up to 14 st dead (196 lbs), however due to an accident with a smith machine I couldn't train and bloated up to 17 st (238 lbs), now after a hard 11 months I am down to 15 st dead (210 lbs) and 13% bodyfat. So I say to all you beginners, go for it and work hard, use Cashmans plan to start and you won't go far wrong, cheers
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RE: Bodybuilding for the Beginner! - May 17 2004 13:51:52
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Cashman
Posts: 2382
Joined: Oct. 21 2002
From: Herts, United Kingdom
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Musclebob, I would say that with a barbell, dumbell, chin & dip bars you can pretty musch do the full routine. I'm not a fan of the smith machine for benching or squats but if that's the only option then it is certainly better than not doing them at all. Good luck.
Great progress BTW neowarrior.
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RE: Bodybuilding for the Beginner! - May 17 2004 20:34:05
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MuscleBob
Posts: 1297
Joined: May 15 2004
From: Canada
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i was going to use a smith bench incline/decline/flat and put it inside the power rack and remove it while doing squats...
but also i havent bought my equipment yet, and that is what i understood as the best solution from the home gym guide. if you think i should get a separate bench i just might, it is just that i dont have a spotter if i work-out at home and benching inside the squat rack would have given me the option to do it until im really burned... or is that not the best solution?
anyways, im looking for infos before i buy anything to make sure i dont do the wrong choice before buying so all input would be greatly appreciated.
oh and i love ur guide!
also one more question, i weight 180 pounds, do i eat 270grams of proteins? or should i do 1.5 of my weight in kilos?
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RE: Bodybuilding for the Beginner! - May 18 2004 11:07:29
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Cashman
Posts: 2382
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From: Herts, United Kingdom
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Ah, misunderstood you there. Benching inside squat rack is fine. One bench that you can move in and out is more than enough. Go with the home gym guide as it's very good.
280 g protein is spot on. You go by 1.5g per 1Ib of bodyweight NOT kilo.
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RE: Bodybuilding for the Beginner! - May 20 2004 16:16:08
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Ghastly_Gav
Posts: 48
Joined: May 20 2004
From: Essex United Kingdom
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Hi there nice thread, i'm a newbie to all this and i am going to start my new diet and use your workout routine for the first few months. I was wondering when should u inhale and exhale during lifting weights?. Also how can i find out my my percentage of body fat?
Tnx again, Gav.
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RE: Bodybuilding for the Beginner! - May 20 2004 21:03:20
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MuscleBob
Posts: 1297
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From: Canada
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can i replace the 3 off days 30 min cardio with 2 HIIT sessions?
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RE: Bodybuilding for the Beginner! - May 21 2004 16:56:15
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Ghastly_Gav
Posts: 48
Joined: May 20 2004
From: Essex United Kingdom
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In your 1st beginners routine on the saturday there is a 'Dumbell Flat Bench' what is this please i cant find it anwhere on this froum.
Thanx gav.
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RE: Bodybuilding for the Beginner! - May 21 2004 17:04:36
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Cashman
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From: Herts, United Kingdom
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Gav, it's a flat bench press using dumbells instead of barbells.
Musclebob. Yes, though I'd add in medium intensity long-duration cardio to assist with fat burning if that's the aim.
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RE: Bodybuilding for the Beginner! - May 21 2004 17:07:50
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Cashman
Posts: 2382
Joined: Oct. 21 2002
From: Herts, United Kingdom
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gav, for fat measurement invest in a set of calipers (they come with instructions). As for breathing you should exhale as you exert during the lift.
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RE: Bodybuilding for the Beginner! - May 21 2004 17:59:44
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Ghastly_Gav
Posts: 48
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From: Essex United Kingdom
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tyvm 4 your reply(s).
Gav.
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RE: Bodybuilding for the Beginner! - May 23 2004 18:58:54
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roman
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Joined: May 14 2004
From: london United Kingdom
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Thanks very much for that incredibly informative post. One question: When you say aim to give your muscles a weeks rest, I don't quite follow. If I'm training 3 times a week and resting weekends, at what point do I rest for a week? Thanks.
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RE: Bodybuilding for the Beginner! - May 23 2004 19:45:58
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JohnOvManchester
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From: Manchester, UK
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Cash means that muscle group should only be trained once a week so it gets a weeks rest till you blast em again.
You will be training 3 times a week but each time it would be a differant muscle group, so each gets 1 weeks rest.
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RE: Bodybuilding for the Beginner! - May 23 2004 22:18:45
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roman
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Joined: May 14 2004
From: london United Kingdom
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That makes sense. Cheers.
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