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Bodybuilding for the Beginner!

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budest
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RE: Bodybuilding for the Beginner! 2012/07/06 01:26:10 (permalink)
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If I were you I'd aim for 2700 a day if that's what you need, don't drop the cals on off days.  If my calculations are correct you're about 9 stone?  If so you are looking at hitting around 200g of protein a day also.  Weigh yourself every Monday morning on an empty stomach and keep notes as this will act as an inspirational tool for you as you start to see progress.
 
Stick at Cash's first routine for a few months to you get to know your body and perfect the form of the exercises.  Keep a notebook of what your lifting at the gym everyday as this helps ensure steady progress and also alert you if you're weights aren't increasing.
 
Never jeapourdise form for weight.  You will see this quite a lot in the gym.  If it means that you drop your weight to perfect your form then do so as you will see gains quicker than doing the opposite.
 
I was 9-8 when I started just over a year ago properly and I'm now 11-11 with around 15% bodyfat (working on this) and I was known as a very hard gainer.  Even my doctor said that I would always be thin!  Cash's routine is the best you can come across from someone in your position.  I didn't do the cardio days myself just the weights and I would advise you the same mate for the time being.  You're looking to bulk and grow so eat clean and train hard and this will keep the fat at a minimum.  Follow his routine with perfect form, eat clean and rest well and you will see growth and weight gain begin very soon (for me I noticed weight gain after about 3 weeks).
 
Keep revisiting each exercise checking the form and most of all listen to your body it will tell you if you're doing something wrong.  Warm up correctly and as you're only starting out take your time and don't lift too heavy or you'll do yourself an injury.  Right now for you its about starting to adjust your diet, getting used to eating foods you wouldn't normally (this will take time don't worry just keep at it) and finding out the right weight to lift and from there you will progress quite rapidly through your first six months.
 
I spent first month or so finding the correct weight I could lift as I was sh*ite scared of lifting too heavy early on and damaging myself.
 
Just get yourself into a routine.  I did a Mon, Wed, Fri and Sat (did my shoulders on a Sat as it was a short routine).  Once you find a routine that works for you stick at it to you plateau and don't be tempted to break from Cash's advice - ONLY TRAIN EACH MUSCLE GROUP ONCE  A WEEK!
 
Good luck.
 
 
seekersneak
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RE: Bodybuilding for the Beginner! 2012/07/06 10:55:30 (permalink)
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budest

If I were you I'd aim for 2700 a day if that's what you need, don't drop the cals on off days.  If my calculations are correct you're about 9 stone?  If so you are looking at hitting around 200g of protein a day also.  Weigh yourself every Monday morning on an empty stomach and keep notes as this will act as an inspirational tool for you as you start to see progress.

Stick at Cash's first routine for a few months to you get to know your body and perfect the form of the exercises.  Keep a notebook of what your lifting at the gym everyday as this helps ensure steady progress and also alert you if you're weights aren't increasing.

Never jeapourdise form for weight.  You will see this quite a lot in the gym.  If it means that you drop your weight to perfect your form then do so as you will see gains quicker than doing the opposite.

I was 9-8 when I started just over a year ago properly and I'm now 11-11 with around 15% bodyfat (working on this) and I was known as a very hard gainer.  Even my doctor said that I would always be thin!  Cash's routine is the best you can come across from someone in your position.  I didn't do the cardio days myself just the weights and I would advise you the same mate for the time being.  You're looking to bulk and grow so eat clean and train hard and this will keep the fat at a minimum.  Follow his routine with perfect form, eat clean and rest well and you will see growth and weight gain begin very soon (for me I noticed weight gain after about 3 weeks).

Keep revisiting each exercise checking the form and most of all listen to your body it will tell you if you're doing something wrong.  Warm up correctly and as you're only starting out take your time and don't lift too heavy or you'll do yourself an injury.  Right now for you its about starting to adjust your diet, getting used to eating foods you wouldn't normally (this will take time don't worry just keep at it) and finding out the right weight to lift and from there you will progress quite rapidly through your first six months.

I spent first month or so finding the correct weight I could lift as I was sh*ite scared of lifting too heavy early on and damaging myself.

Just get yourself into a routine.  I did a Mon, Wed, Fri and Sat (did my shoulders on a Sat as it was a short routine).  Once you find a routine that works for you stick at it to you plateau and don't be tempted to break from Cash's advice - ONLY TRAIN EACH MUSCLE GROUP ONCE  A WEEK!

Good luck.



Thanks budest, Really appreciate you taking the time to reply. Going to keep my cals at 2700 every day and cut the cardio. Based on my slim physique at present might be for the best as Im more interested in gaining muscle mass and can worry about body fat etc later.
 
Much appreciated

128lbs of nothing aiming for 165lbs of lean muscle
gee cee
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RE: Bodybuilding for the Beginner! 2012/07/06 12:26:23 (permalink)
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going to do this routine instead of the ****e my gym has set up for me lol
budest
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RE: Bodybuilding for the Beginner! 2012/07/06 13:11:50 (permalink)
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No bother mate.
 
You will also want to rush things thinking if you could just start lifting heavy weights you would see gains quicker.  Don't be tempted by this.  The very fact you are lifting at all and increasing your calories will ensure you see gains as your body HAS TO GROW in order to cope with the weight training and your healthy diet will give it the fuel it needs to do so.
 
Watch all the exercises on exrx before you go to the gym so that you know what you're going to do and how to do it.  I had to do this for months as I wanted to make sure I wasn't going to waste my time by lifting weights with poor form and thus wasting my time.  Truth be told I still do this. I'm, always correcting my form and keeping a close eye on it and that sets me apart from the majority of people in the gym.
 
If I can help anymore just ask I'm from Belfast myself ;)
post edited by budest - 2012/07/06 13:14:09
[S]alvatore
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RE: Bodybuilding for the Beginner! 2013/06/10 08:55:34 (permalink)
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So is the old dogma of hitting a muscle group once a week still being preached here?

 
Bodybuildingforlife
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RE: Bodybuilding for the Beginner! 2013/06/10 11:18:39 (permalink)
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Very good advice 

Bodybuilding4Life Team !!!
Pezza81
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RE: Bodybuilding for the Beginner! 2014/03/11 01:29:54 (permalink)
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The advices in this thread are really helpful for beginners but there are more ways to head way into body-building. Opinions from experts can greatly help!
thegrimreaper
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RE: Bodybuilding for the Beginner! 2014/03/11 19:41:49 (permalink)
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Alvatore,
 
Why is training a muscle group once a week dogma? You can get big ad strong training the muscle every 5 days or every 14 days and varies from person to person. Every 7 days is ideal for those who want solid long term gains and a life outside of the gym
Luke Bagster
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RE: Bodybuilding for the Beginner! 2014/07/09 09:59:48 (permalink)
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I train each body part once a week!! Great gains from this over the years of training.
Aron Tornwall
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RE: Bodybuilding for the Beginner! 2014/08/19 12:37:30 (permalink)
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Hello I'm 17 and just started going to the gym. I love playing sports, mostly basketball and football(soccer). I'm not skinny nor fat and because I play sports I'm pretty fit but I still want to bulk up and get stronger. The problem is I dont know which program to use. I've found these links which seem like they would work for me but I'm not sure. I'm really interested in Frankies NY mass program but I'm not sure if that works well for beginners here are some other programs I found.
http://www.ldnmuscle.com/beginner-3-day-split/
http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
http://rippeder.com/content/bill-starr%E2%80%99s-famous-5-x-5-training-routine
http://stronglifts.com/5x5/#Introduction
http://muscleandbrawn.com/3-day-beginner-muscle-building-workout/
http://masstraining.blogspot.se/
 Which of these or if you have anything else to recommend would work good for a beginner.
markcolombo
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RE: Bodybuilding for the Beginner! 2014/09/01 13:42:48 (permalink)
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I'm finding a lot of really useful information
aafitness01
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Re: Bodybuilding for the Beginner! 2015/01/14 19:50:31 (permalink)
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Helpful tip for lifting weights! - https://www.youtube.com/watch?v=h3qgRcBdeRw
Henry
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RE: Bodybuilding for the Beginner! 2015/03/24 16:51:14 (permalink)
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Fantastic summary, cheers!
Henry
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RE: Bodybuilding for the Beginner! 2015/03/24 16:52:37 (permalink)
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alvatore
So is the old dogma of hitting a muscle group once a week still being preached here?



Is there anything wrong with this? 
James
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RE: Bodybuilding for the Beginner! 2015/04/20 19:46:35 (permalink)
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Henry
alvatore
So is the old dogma of hitting a muscle group once a week still being preached here?



Is there anything wrong with this? 


No there's not.  Most still do it!
robert123
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RE: Bodybuilding for the Beginner! 2015/12/16 17:16:19 (permalink)
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GymMember123
If you're just starting out at the gym, you might not want to be paying out for gym memberships in case you don't stick with it. 
 
This might help: http://www.myprizedraws.com/competition/win-a-free-gym-membership 
 
Probably worth seeing if you can grab yourself a free membership online or ask at your gym if they'll give you a free trial or something. 





your first post I thought ok fair enough now you are just spamming threads with this, if you want to advertise or are getting some PPC funding from this then stop now.
nickashley
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RE: Bodybuilding for the Beginner! 2016/03/26 14:19:32 (permalink)
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I wish I had read this yesterday, I had a goal of benching 100Kg which I succeeded in doing but as you say using bad form. Now my arm is in a sling and my shoulder is a very strange colour, good lifting form is going to be my priority from now on and to drop the ego. Feel really really stupid.
blenkins90
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RE: Bodybuilding for the Beginner! 2017/03/06 00:56:15 (permalink)
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wow, this is a great breakdown. thanks!
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