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Total newbie - please help

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RapidEye
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2004/03/17 10:03:43 (permalink)
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Total newbie - please help

Hi, first of all I'd like to say what a top site this is! Found some really good advice here

I joined the Jubilee Pool Gym in Newcastle-under-Lyme (http://www.newcastle-staffs.gov.uk/General.asp?id=SX8BA5-A77FA927&cat=783) 3 weeks ago and up until now I've just been overworking my muscles and not letting them rest at all So I need some advice and a few questions answered if anyone doesnt mind helping me.

I'm planning on following Cashmans beginner routine but my gym doesnt have any barbells, just dumbbells and a LOT of weight/cardio machines.

My questions are:

1. Can I adapt Cashmans routine for use with only dumbbells and weight + cardio machines, if so; how many sets+reps should I be doing on the machines?

2. Sometimes when I'm doing cardio exercises like running on the treadmills, I get stitches in stomach area, this is really annoying and sometimes quite painful - does anyone have any tips to getting rid of them?

3. Can somebody recommend some good supplements for use with bodybuilding for a beginner? At the moment I take just vitamins daily... What about protein shakes?

4. Im thinking of buying dumbells, barbells and a bench for use at home, can somebody recommend some good equipment?

5. I know this might be a pain in the ass but could somebody give links on how to do each workout posted in Cashmans routine? The best site I found is abcbodybuilding.com but I cant find an exact match for each exercise and its hard to know which is which, theres just so many [:X]

I'm using the following 5day split routine:

> Monday - Chest / Triceps / Abs
> Tuesday - Back / Biceps
> Wednesday - Rest / Cardio (40mins jog on a treadmil ok?)
> Thursday - Shoulders / Traps
> Friday - Legs / Calves
> Sat & Sun - Rest

Does that look ok for a beginner? Maybe somebody could recommend or give me a link to a good routine?

Bare in mind that im 18yrs old, not very strong but have a very fast metabolism.

Thanks in advance guys! [|)]
#1

10 Replies Related Threads

    ice_mach
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    RE: Total newbie - please help 2004/03/17 10:18:53 (permalink)
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    1. yes u can, so if its says barbell bench jus do dumbell bench, sets amd reps stay the same
    2.do u eat like an hour within ur workout? that might be causin it.
    3.No supps for now jus concentrate on eating big healthy meals 6-8 times a day, maybe some protein shakes, but i would spend money on buyin lots of food good food, such as

    Proteins -


    Boneless, Skinless Chicken Breast
    Tuna (water packed)
    Fish (salmon, seabass, halibut)
    Shrimp
    Extra Lean Ground Beef or Ground Round (92-96%) -
    Protein Powder -
    Egg Whites or Eggs -

    Ribeye Steaks or Roast
    Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
    Top Sirloin (aka Sirloin Top Butt)
    Beef Tenderloin (aka Filet, Filet Mignon)
    Top Loin (NY Strip Steak)
    Flank Steak (Sir Fry, Fajita)
    Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
    Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
    Complex Carbs -

    Oatmeal (Old Fashioned or Quick Oats)
    Sweet Potatoes (Yams)
    Beans (pinto, black, kidney)
    Oat Bran Cereal
    Brown Rice
    Farina (Cream of Wheat)
    Multigrain Hot Cereal
    Pasta
    Rice (white, jasmine, basmati, Arborio, wild)
    Potatoes (red, baking, new)
    Fibrous Carbs -
    Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    Broccoli
    Asparagus
    String Beans
    Spinach
    Bell Peppers
    Brussels Sprouts
    Cauliflower
    Celery
    Other Produce & Fruits -


    Cucumber
    Green or Red Pepper
    Onions
    Garlic
    Tomatoes
    Zucchini
    Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
    Lemons or Limes
    Healthy Fats -

    Natural Style Peanut Butter
    Olive Oil or Safflower Oil
    Nuts (peanuts, almonds
    Flaxseed Oil -

    Dairy & Eggs


    Low-fat cottage cheese
    Eggs
    Low or Non-Fat Milk
    Beverages


    Bottled Water
    Diet Soda
    Crystal Light
    Condiments & Misc.


    Fat Free Mayonnaise
    Reduced Sodium Soy Sauce
    Reduced Sodium Teriyaki Sauce
    Balsamic Vinegar
    Salsa
    Chili powder
    Mrs. Dash
    Steak Sauce
    Sugar Free Maple Syrup
    Chili Paste
    Mustard
    Extracts (vanilla, almond, etc
    Low Sodium beef or chicken broth
    Plain or reduced sodium tomatoes sauce, puree, paste)

    4. power rack, bench, 200 kg olympic set, and olympic dumbells, thats it, but keep to a gym where u'll always have someone to spot u n check ur form.

    5. erx.net i think

    6. stick to cashmans routine exactly an u'll make good gains.
    #2
    Stickman
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    RE: Total newbie - please help 2004/03/17 10:23:21 (permalink)
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    What? you're gym has no barbells? sounds dodgy mate... Am I think I'm only qualified to answer question 5. Since I'm a newbie too. bodybuilding.com com has all the excersizes listed. Click on the "exercises" link on the left of that site. Welcome to the site mate.
    #3
    Roon_dogg
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    RE: Total newbie - please help 2004/03/17 10:25:28 (permalink)
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    i'm new myself mate, been getting a load of advise from this website. From what I've picked up try and do 3 day workout each week. I've been training properly over the last 5 months, i was doing chest monday, back tuesday, shoulders wednesday, tri on a thursday and bi's on a friday. this is way too much. the more rest you have the better mate. i'm 19 years old, current weight is about 9stone 8 pound, need to find out current weight. i was 9stoned 1/2pound 5 months ago. I've started having weight gain and muscle gain milkshake, these have helped me put on weight quite alot. I find it very hard 2 put weight on aswell. I bought my stuff from hollandandbarrett.com there stuffs alright for beginners cos its cheap and i've found it effective. they've got a sale on at the moment aswell.

    my current routine which i'm going to start is listed below.

    Monday - Chest/Tri/Shoulders
    5 min warm up
    Barbell flat bench 5 sets 5 reps
    Standing militay press 3 sets 5 reps
    Parallel bar dips (weighted) 3 sets 8 reps (last set to failure)
    Skull crushers 3 sets 8 reps

    Tuesday
    Swimming or rest

    Wednesday - Back/Biceps
    5 min warm up
    Deadlifts 3 sets 5 reps
    Dumbell bent over row 3 sets 8 reps (last set to failure)
    Wide arm pullups 3 sets 5 reps
    Barbell bicep curl 3 sets 8 reps (last set to failure)

    Thursday
    Swimming or rest

    Friday - Legs/Abs
    5 min warm up
    Barbell squats 4 sets 6-8 reps
    Leg curls 4 sets 6-8 reps
    Calf raises 4 sets 8-10 reps (last set to failure)

    Saturday
    Day of rest :-)

    Sunday
    Day of rest :-)

    wots your current weight mate???

    if your not over weight substitute the running for a swim, thats wot i'm doing cos its meant to be good for toning you up.

    I'll get you pictures for each exercises mate, just in work so i'll find them on my lunch breack.

    3 rules about bodybuilding that i've found out which you need to keep to to become bigger, 1-training 2-diet 3-sleep
    #4
    Roon_dogg
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    RE: Total newbie - please help 2004/03/17 10:28:03 (permalink)
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    you should really be in a gym with barbells to get the better effect i believe, just my opinion. Don't you have bench presses in your gym? If not i'd consider going else where mate
    #5
    Cashman
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    RE: Total newbie - please help 2004/03/17 11:45:50 (permalink)
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    The trouble with no Barbells is that you are unable to effectively do the two best mass building exercises there are - squats and deadlifts. Have you asked the gym manager why they have no barbells in the gym?
    #6
    RapidEye
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    RE: Total newbie - please help 2004/03/17 12:56:47 (permalink)
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    WOW! Thanks for the quick and lengthy response guys!

    ice_mach: Thanks for the advice on food, I'll take that list with me next time I go shopping, do you know a place with good prices on the equipment you recommended, I'm thinking of just ordering Reebok bars/dumbbells/plates/bench from Argos, what dya think?

    Stickman: Cool all the exercises are on there, thanks mate!

    Roon_dogg: I've taken note of that routine, cheers. Do you know of any good protein drinks that are available from places like Tesco/Asda etc? Im not too keen on ordering online. Also, Im not a very good swimmer so I dont know about swimming for cardio, I will take lessons eventually but I wanna build up some bulk before I start strutting around naked [:p] I'm about 9 stone also, maybe a tiny bit less but im not 100% sure. Thanks.

    Regarding my gym having no barbells, They seem to be a gym dealing more with overweight folk than body builders, so most of their equipment seems to be geared towards weight loss and more amateur methods of body buildings such as simple machines, so maybe I made a mistake joining there , oh well.. only £15/month with pool access.

    Also another question if you dont mind:

    6. If I get dumbbells/barbells/plates/bench, is there any point in me staying on at the gym other than advice on form? Because from what i've read about routines, I dont think theres anything else I need besides those items?

    Thanks once again for the help!
    #7
    Roon_dogg
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    RE: Total newbie - please help 2004/03/17 14:09:56 (permalink)
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    If you have the bench, etc at home i'd say no need to go the gym. In respect to potein drinks from asda and so on, didn't know they sold any mate. I ordered a load of stuff from holland and barrett last friday. Waiting for it to come. A good source of protein would be peanuts. I'm going to start mixing my protein shakes with some porridge power, that why u get more carbs and don't have to have a shake and a bowl of porridge.

    if you aint got much money get sone of the Muscle & Weight Gainer from Holl and Barr http://www.hollandandbarrett.com/pages/categories.asp?xs=462739D9D9A34A9DB1643D0EF478B07F&CID=5&Page=2

    If you've got a bit of money to spare get the protoplex from Holl and barr. i bought 60 sachets the other day, should last mim of 4 weeks hopefully 2-3 shakes a day. this shake is very good for protein
    #8
    Roon_dogg
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    RE: Total newbie - please help 2004/03/17 14:12:21 (permalink)
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    the routine i showed u earlyier i am going to start nxt week and see how it goes, then i'm going to switch to the below routine 'Frankies routine' and decide which one i'll keep to

    Monday - Pull
    Deadlifts
    Wide Grip Chins
    Barbell Curls

    Wednesday - Push
    Flat Barbell Bench Press
    Shoulder Press
    Tricep Dips

    Friday - Legs
    Back Squats
    Barbell Stiff Leg Deadlifts
    Calf Raises (3x12)
    Weighted Hanging Leg Raises (3x12)

    i'll probably do 5 sets of 5 reps but aint too sure yet
    #9
    ice_mach
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    RE: Total newbie - please help 2004/03/17 17:49:25 (permalink)
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    Rapideye i'd say look here for ppl who sell equipment http://www.muscletalk.co.uk/training_equipment.asp i'd advise against buying from argos they tend to sell equipment unsuited for our purposes, and buy all the afore mentioned stuff, and no u dont need to go gym if u train at home.
    #10
    RapidEye
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    RE: Total newbie - please help 2004/03/17 18:51:42 (permalink)
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    Ah nice, thanks once again guys

    I think I might cancel my account at the gym and switch to pool access only seeming as I dont need it.

    More questions about what you've said:

    1. Does anyone know of a good distributer for fitness equipment that has a store front and sells the equipment you've recommended?

    2. What's so bad about the Reebok equipment I mentioned earlier, surely there cant be much difference between them and the ones you've recommended? They all just look like bits of metal to me [:p]

    3. If I do with the equipment on those sites you showed me, which weights should I go for and how many? I know I'll need bars and a bench but not sure about the weights, bare in mind that im not too big and quite a newbie

    Thanks for all the help!
    #11
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