Bodybuilding for the Beginner!

RE: Bodybuilding for the Beginner! (Cashman)

Thu, 02 Feb 2012 11:20:51 GMT

Hi Budest,

Start by using this principle on the first set IMHO. More importantly listen to your body. Some days you'll feel a little bit sharper and stronger than others. Use it as your first set target after you've done your warmup as the first working full set is where you are going to be strongest IMHO. I use the 2 rep spread to give a little margin for good and not so good days. When it feels like you can get to 8 reps on sets 1 & 2 then I tend to think that's the time to up the ante a little.

Hope that helps

RE: Bodybuilding for the Beginner! (budest)

Fri, 13 Jan 2012 22:59:23 GMT

Cashman

Reddi, the guys have it spot on. The routine should not neccessarily become easire as you get stronger as you just keep increasing the weight so that it's a struggle to reach 6 perfect reps. When you can do 8 perfect reps add more weight. That keeps your training intensity high. I'd leave the second routine for at least 3 months until you are comfortable with your strength boundaries, know how your body reacts, and you start to plateau (i.e don't get any stronger or bigger).

Good luck mate.

Cashman (I know this is an old post mate but I have taken to reading the whole thread properly) the highlighted bit above you are referring to, I assume, the last set is that correct? So theoritically speaking if one is doing 3 sets they should lift a weight that they can do 8 sets with perfect form followed by 7 then 6 and when you can do 8 reps of the thrid set you up the weight, am I reading that right?

RE: Bodybuilding for the Beginner! (TheSaint17)

Wed, 04 Jan 2012 22:15:37 GMT

how do u start threads ?

RE: Bodybuilding for the Beginner! (corny87)

Tue, 06 Sep 2011 18:40:47 GMT

great article, covers everything well. cheers

RE: Bodybuilding for the Beginner! (Lovetotrain)

Sat, 20 Aug 2011 04:28:50 GMT

this may be a really dumb question.. but what do you consider a good warm up.. i mean i always do a 5 min row before i workout but i get told i gotta stretch ect. which i never do. should i do 5 mins row followed by stretches?

RE: Bodybuilding for the Beginner! (sexyalexy)

Thu, 07 Jul 2011 19:44:53 GMT

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http://www.muska-posla.com/animiraniprikazvjezbi.htm
http://www.muska-posla.com/velikabazavjezbi.htm

Re:Bodybuilding for the Beginner! (Cashman)

Mon, 06 Jun 2011 17:49:52 GMT

Soooooo sorry for not replying sooner to everyone that asked me a question. The last 18 months has been murder with so much happening that has kept me off the boards and out the gym :-(

After such a long layoff I Will be coming right back to my original routine and making my comeback letting diet and muscle memory do the rest. I'll let you know how I get on. :-)

RE: Bodybuilding for the Beginner! (JPK)

Thu, 19 May 2011 09:12:39 GMT

Mint post, answered pretty much every question I had.

J

RE: Bodybuilding for the Beginner! (Nathanc)

Fri, 06 May 2011 12:59:48 GMT

Great read gave me some good tips on where to start looks like im getting some whey tonight

Re:Bodybuilding for the Beginner! (missiontomuscle)

Tue, 03 May 2011 13:08:24 GMT

Excellent post Cashman! A great summary for a beginner.

RE: Bodybuilding for the Beginner! (sociable1231)

Wed, 02 Mar 2011 13:25:53 GMT

Hey Cashman good post! But I think it would be better for the hardgainer to focus on compound exercises and rest more though. i.e only working on alternate days. I was one, and I found this works for me more than splitting up my routine, but that's just me.

But to each his own, since we all have different body types/make up.

RE: Bodybuilding for the Beginner! (luckyluke699)

Mon, 28 Feb 2011 14:33:34 GMT

budest

Does anyone have an speadsheet of Cashman's routine so that I can keep tabs on a daily basis of weights/reps etc? If not is there anyone that is savvy enough to draft one up for me?

Budest, do you have iphone or android device at all? There are a few apps that do this.

I have just started also, and am using JEFit on my HTC desire. I must say, it's top notch! Keeps a good journal of all your weights/reps etc...and it's free!

RE: Bodybuilding for the Beginner! (budest)

Thu, 03 Feb 2011 15:24:35 GMT

Does anyone have an speadsheet of Cashman's routine so that I can keep tabs on a daily basis of weights/reps etc? If not is there anyone that is savvy enough to draft one up for me?

RE: Bodybuilding for the Beginner! (loveggs)

Sun, 05 Dec 2010 08:55:03 GMT

CASHMAN you sound very very knowledgable please look at my work out and tell me if im doing it wrong etc..

ok work out...

5- 10 mins on the boxing bag and sum days il go for a 5-10 min ride on my bike

CHEST

bench press 3 sets of 10 ( i have a joe weider cable home gym so you sit up and bench press)

bench press 3 sets of 10... there is 2 dofferent hand positions on the bench press bit so on this one my thumbs are facing up

peck dek 3 sets of 10

i start at a lower weight on the first set then go higher on the second then higher on 3rd i usualy do this on all my lifting

SHOLDERS

arnold sholder press 3 sets of 10

bent over butterflys 3 sets of 10

standing butterflys 3 sets of 10
front raises 3 sets of 10
TRICEPS

dumbell lifts 3 sets of 10

tricep dips 3 sets of 10

tricep pull downs (sitting down) 3 sets of 10

tricep pull downs(standing up) 3 sets of 10

BICEPS

hammer curls(with dumbells) 3 sets of 10

curls(with dumbells) 3 sets of 10

TRAPS

i use the long bar an do 3 sets of 10

ABS

i have a ab rocker works good

LEGS

leg pull ups--3 sets of 10

im working on splitting it all in to 3 days

im after creating a good muscle building routine any help will be much apreciated

RE: Bodybuilding for the Beginner! (Bataz)

Mon, 18 Oct 2010 18:08:26 GMT

I'm a complete beginner to bodybuilding and that post has helped a lot, i've been doing weight training semi-seriously for a couple of months but want to get serious now, cheers!

RE: Bodybuilding for the Beginner! (MuscleWorkouts)

Tue, 28 Sep 2010 19:07:18 GMT

Nice stuff !
I found guide that really help me to build muscles
You can try it too
__________________________
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RE: Bodybuilding for the Beginner! (MuscleWorkouts)

Tue, 28 Sep 2010 19:06:35 GMT

Nice stuff !
I found guide that really help me to build muscles
You can try it too
__________________________
http://muscles-workout.com

Re:Bodybuilding for the Beginner! (BuffGav)

Fri, 24 Sep 2010 22:27:12 GMT

The more you get used to it, the less you will feel doms anywhere. If you're worried try changing a few of the exercises around, add weight to chins, change the grip etc. This routine is a very good base with all you need.

Re:Bodybuilding for the Beginner! (ubercub)

Fri, 24 Sep 2010 17:10:29 GMT

Hi, I also have a question about the Back/Biceps day. I don't feel like I am working my upper back very hard these days - should I be feeling it in my upper back from the Back/Biceps day? Or is the Delts/Traps day when I should be feeling it in my upper back?

Thanks all, LOVE this site

Re:Bodybuilding for the Beginner! (budest)

Thu, 16 Sep 2010 19:18:50 GMT

I have just started using cashman's guide around 4 weeks ago and it's doing me the world of good! Top notch cashman!

I have a few questions but for now I have this one; after following this part...

SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Chins or Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

...after the Barbell Biceps curl my arms can't cope with a decent weight doing the Hammer curls so I have to drop the weight. Is this normal and good form or can anyone offer me any advice?

Thanks