ATTN: Timber

ATTN: Timber

What is your ab routine? Right now I am just doing dragon flairs and V sits with shoulders and weighted side bends with arms. I think my routine might need some revision.

ATTN TIZE how many times did your mom drop you on your head?

tize 2x less than you have never been laid

tize 2x less than you have never been laid that was so funny I forgot to laugh

Mike McShit Is this McDermott with a new name?

ACURA TL-S Is this McDermott with a new name? yeah its some dumb main forum shit btw quit quoting Tize, hes on my IL for a reason.

Mike McShit Fazle changed my name. He also did this to 404notfound. Check the archives for details. Were you involved in a thread that may or may not have pertained to a masturbating rat?

ACURA TL-S What is your ab routine? Right now I am just doing dragon flairs and V sits with shoulders and weighted side bends with arms. I think my routine might need some revision. Before this week I rarely did abs. Though most of my abs workouts consisted of variations of straight legged hanging raises. This week I'm doing them with the the back support on the dipping bar, low reps but with isometric holds at various positions. I was pretty much doing alot of pullups, almost always keeping my legs parallel to the floor. What are dragon flairs?

timberwolf Before this week I rarely did abs. Though most of my abs workouts consisted of variations of straight legged hanging raises. This week I'm doing them with the the back support on the dipping bar, low reps but with isometric holds at various positions. I was pretty much doing alot of pullups, almost always keeping my legs parallel to the floor. What are dragon flairs? Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it.

ACURA TL-S Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it. Isn't that a dragon flag??

timberwolf Isn't that a dragon flag?? Check your pm's

ACURA TL-S Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it. As I said, before working them out regularly again this week, I had noticed lately my abs being almost constantly sore despite lack of direct work. Only thing I could attribute it too is the pullups and possibly single arm pushups. Once in awhile I did like doing seated straight legged leg raises supersetted with crunches off a bench.

yeah, dragon flags



so you can target lower abs

damn why do i only have lower abs... my top two abs are the smallest... WACK... anyone have any GOOD advice

timberwolf Isn't that a dragon flag?? Damn, no wonder I couldn't find the article.

ACURA TL-S Damn, no wonder I couldn't find the article. Heh. Do you do it from a decline bench or flat? Last time I did it put alot of pain on my elbows.

I need to start whooping more ass in abs... that's a huge problem area for me

ATTN: Timber

Calories in a gram of carbs/protein/fat?

Calories in a gram of carbs/protein/fat?

What are the calories in a gram of protein, fat and carbohydrate? I am setting up my diet and I want to do it right. The numbers I came up with are 4 calories per gram for protein, 3.5 cals per gram for carbs, and 9 calories per gram for fat. I wonder if those are right. Thanks!

4 per carbs. rest of the #'s are right. you can find this on a cereal box

nonplus 4 per carbs. rest of the #'s are right. you can find this on a cereal box Well i'll be damned. Thanks!

Well then lets use this thread for something else. On my diet that I am starting next week, I need to eat around 2250 - 2450 calories a day at the beginning(205 lbs). I am wondering should I eat my bigger meals earlier in the day and tick myself down towards the end and eat my carbs in the morning?

Try to eat a good lump of your carbs before your work out... assuming you are lifting too?

iwishiwascool Try to eat a good lump of your carbs before your work out... assuming you are lifting too? Definatly, I just finished writing up a routine. But I workout at like 10 in the morn after waking up at 8:30 - 9:00 so I will eat a carb breakfast, oatmeal and english muffins Workout Sunday: Boxing/Jump Rope Monday - Back/Biceps Deadlifts - 4 x 8, 4, 4, 6 Chin-ups - 3 x 6, 6, * Row Machine - 3 x 6, 6, 6 Barbell Bicep Curls - 3 x 6, 6, 6 Hammer Curls - 2 x 8, 8 Hanging Leg Raises - 4 x 15, 15, 15, 15 Mon Night: Running Tuesday: Boxing/Jump Rope Wednesday - Legs Squats - 4 x 8, 4, 4, 6 Squat Press - 3 x 6, 6, 4 Leg Curls - 3 x 8, 8, 6 Calf Raises - 4 x 15, 15, 15, 15 Wed Night: Running Thursday: Boxing/Jump Rope Friday - Chest/Shoulders/Triceps Dumbbell Incline - 4 x 8, 4, 4, 6 Dumbbell Bench - 3 x 6, 6, 4 Arnold Presses - 3 x 6, 6, 6 Upright Rows - 2 x 6, 6 Cable Pressdowns - 3 x 8, 8, 6 Crunches - 4 x 15, 15, 15, 15

looks fine, but you should throw some protein in the mix pre work out too.

iwishiwascool looks fine, but you should throw some protein in the mix pre work out too. I know that, I am going to go through and set out when I should eat at what time during the day for my meals. IE: Breakfast: Calories 600, Carbs 60g, protein 40g, fat 20g etc etc... thats not what I am going to use, thats just an example. I always mix 8oz of OJ and a scoop of whey for my preworkout drink.

Calories in a gram of carbs/protein/fat?

*Pics* I have these two DB's only, what exercises can I do.

*Pics* I have these two DB's only, what exercises can I do.

25 pounders, All I know is to do DB press, what else can I do. Thanks for anyhelp given, and I know there is forum but, nobody answers my questions.

farmers walk to the gym and buy a membership

jonno farmers walk to the gym and buy a membership

I am 15 and nobody can take me its 12 mmiles away.

jonno farmers walk to the gym and buy a membership then trade the db for gym credit

www.google.com

stealthrapt0r then trade the db for gym credit i am 15, nobody can take me.

jonno farmers walk to the gym and buy a membership bwhahahahahahahahahaahhaaha jonno > most

pandob i am 15, nobody can take me. man up sissy boy

you could try to take a weight training class at school

stealthrapt0r you could try to take a weight training class at school i really thin and can't lift much, I dont want to embarase myself.

pandob i really thin and can't lift much, I dont want to embarase myself. We all start somewhere.

pandob i really thin and can't lift much, I dont want to embarase myself. For a second there I thought a gym was for self improvement. Maybe I'm wrong. Seriously though I have never saw a really skinny dude at the gym and thought less of him. I think it's pretty cool that he got out there and wanted to change.

sr20wop jonno > most agreed!

if only big burly men went to the join, eveyone would be scrawny.

pandob i really thin and can't lift much, I dont want to embarase myself. sr20wop man up sissy boy .

pandob i really thin and can't lift much, I dont want to embarase myself. There are plenty of people like you in there I am sure. Dumbbell Press Hammer Curl Curl Overhead Tricep Extension Single Arm Overhead Tricep Extensions(dangerous IMO) Flyes Dumbbell Pullover Single Bentover Dumbbell Row Dumbbell Overhead Press Lunges Dumbbell Squats(you will definitely need more weight in the future/soon) Pushups(use the dumbbells as the grips) Concenration Curls You can do pushups, crunches, leg raises, pullups(if you have a bar somewhere), dips(side of bench, bathtub, chair), running... Start saving some cash for a small home gym set, then add on as needed in the future. A good bench is around 100-150 and a set of weight with 2x45s, 2x25s, 2x10s, 2x5s, and a 45lb bar is around 80-100.. If you have a b-day coming up, ask for it.

pandob i really thin and can't lift much, I dont want to embarase myself. dont be a fucking pussy! we all started somewhere, who gives a fuck what other people thiunk, do this shuit for yourself. If you cant sacrifice something, than you might as well quit trying.

armond There are plenty of people like you in there I am sure. Dumbbell Press Hammer Curl Curl Overhead Tricep Extension Single Arm Overhead Tricep Extensions(dangerous IMO) Flyes Dumbbell Pullover Single Bentover Dumbbell Row Dumbbell Overhead Press Lunges Dumbbell Squats(you will definitely need more weight in the future/soon) Pushups(use the dumbbells as the grips) Concenration Curls You can do pushups, crunches, leg raises, pullups(if you have a bar somewhere), dips(side of bench, bathtub, chair), running... Start saving some cash for a small home gym set, then add on as needed in the future. A good bench is around 100-150 and a set of weight with 2x45s, 2x25s, 2x10s, 2x5s, and a 45lb bar is around 80-100.. If you have a b-day coming up, ask for it. thanks so much man, thats all i needed.

kickbacks

trade them in for a bike so you can bike to the gym?

You can literally work out every body part with those, but you will quickly out grow it. Does your school have a weight room?

Bike to the gym. Any kid should be able to bike 12 miles in an hour. It's not that difficult.

Your 15 so im assuming your a freshmen and im damn sure there is a weightroom in your school just go after school

wtf @ only 25s Fuck all that.

*Pics* I have these two DB's only, what exercises can I do.

Hi, Six pack is the goal here.

Hi, Six pack is the goal here.

Hey F&N I'm 6'3 211 ib's last i checked i was 15.4% body fat, i know its horrible, i need to tone up, i've been lifting every other day, I'm focused on working on my abs, what i eat and how i eat are my two major concerns. I eat three times a day, in the morning i have strawberries and bananna shake. I keep my calories low, i exercise daily run a mile every other day. Any suggestions? I haven't done any intense crunches or sit ups, I think i'm doing them totally wrong anyway. thanks for your help

Run for your life.

Start doing HIIT and keep lifting. Burn more calories than you eat.

awful diet..... eat protein

the knowledge you seek can be found in the stickies go forth towards enlightenment

shastaisforwinners the knowledge you seek can be found in the stickies go forth towards enlightenment

heh. he said the word "tone"

I think u are going to have to do longer cardio sessions then running a mile.

kodiak I think u are going to have to do longer cardio sessions then running a mile. I'm in the process of starting a work out. I just do this for kicks

HIT! do it!

go_duke21 Start doing HIIT and keep lifting. Burn more calories than you eat. I've heard this advice more then once. Sounds about right, easier said then done. Burn more calories than you eat? is that healthy?

The rest of the day i eat whatever, i need a steady diet with protein. I'm searching forums for links for good protein.

Tropic Burn more calories than you eat? is that healthy? It's fine within reasonable bounds

Tropic Burn more calories than you eat? is that healthy? you do realize.. that you burn calories by just sitting around throughout the day...... right? you dont need to burn off 2000 calories or whatever while working out

GIMME TEH SEX PAXX!!!21lc

Tropic I've heard this advice more then once. Sounds about right, easier said then done. Burn more calories than you eat? is that healthy? You realize that sitting on your ass you burn anywhere from 1500-God knows how much depending on the person. You have alot to learn, but it doesn't really matter because if you are only trying to get abs you are undoubtedly doing it as an attempt to get more pussy into your otherwise miserable life and as such will be giving up in the near future.

Atenza6i heh. he said the word "tone" ha ha ha NOT ON THIS BOARD! It kinda goes like this: running you will burn calories while running and shortly there after. LIFTING - wit teh biggah muscles, you will burn calories all day and NIGHT...therefore more fat loss.



6'3 211 @ 15% is not horrible. That's about where I am and you can see some ab-age.

Oh by the way, you're a tool

ACURA TL-S You realize that sitting on your ass you burn anywhere from 1500-God knows how much depending on the person. You have alot to learn, but it doesn't really matter because if you are only trying to get abs you are undoubtedly doing it as an attempt to get more pussy into your otherwise miserable life and as such will be giving up in the near future. great post. abs != pussy at least not any pussy that I'd want..but if you're looking for an STD infected cumrag whore..then go for it

Atenza6i heh. he said the word "tone" I think, and im serious, every single "new" member that started posting in the last month has used the word "tone" in their posts.

IB130lbbagofshit

8 minute abs.

man the nerve on some noobs. my friend came up to me and asked if he could work out with me during spring break. he takes out 1ad pills and says he wants to take them for 2 months and then stop. his exact words were "I want to gain muscle and then just stop working out." I looked at him and didn't even say anything. just left.

Hi, Six pack is the goal here.

Clothes worn during Weightlifting/Running or Jogging

Clothes worn during Weightlifting/Running or Jogging

anyone know if it's good better to workout in sweatpants and sweatshirts compared to say a wife beater (aka a-shirt) and shorts? you sweat more. your body temperature is higher so your muscles are warmer. does this help lose fat? or does it also help lose muscle? do you lose more calories this way? i imagine it would be better to wear warm clothes if your trying to lose weight, but how about if your just trying to tone your abs, and stay cut, but add muscle mass?

oh my. yeah the ONLY way to TONE your abs is to do around 500-890 crunches a day, otherwise you will just have a flabby tummy all the time. You can also spot reduce fat, like in your love handles, by using special massage oils. But be careful, if you eat too much protein your muscles will eat away and you will be left with nothing but bone and fat. Muscles can be eaten away and grown really easily but its really a fine line. watch out for that- check the noob sticky on how to turn FAT right into MUSCLE!

No, you don't lose more calories by bundling up or wearing anything to help you sweat more. All you're doing is sweating off water weight which will come RIGHT back and you risk dehydrating yourself or making yourself pass out or worse. The reason you DO see people doing this at all is they're wrestlers/boxers trying to make a weight cut; they sweat off a lot of weight very quickly, do their fight, and it comes right back the next day. They do this *hopefully* under supervision with their coaches though. Dress for the weather/gym..shorts, tshirt, pants and tshirt, whatever; clean up your diet and lift heavy.

joy division oh my. yeah the ONLY way to TONE your abs is to do around 500-890 crunches a day, otherwise you will just have a flabby tummy all the time. You can also spot reduce fat, like in your love handles, by using special massage oils. But be careful, if you eat too much protein your muscles will eat away and you will be left with nothing but bone and fat. Muscles can be eaten away and grown really easily but its really a fine line. watch out for that- check the noob sticky on how to turn FAT right into MUSCLE! If you're going to be sarcastic, at least give some sort of hint. Noobs get confused easily.

Weeeeeeeeeeee

i've been told that spot reduction does not work. u cant lose weight or fat in one area of the body by targeting them. fat comes off evenly from all the fat stores in the body. 500-800 crunches seems excessive. i do about 50 ab rolls, 50 crunches, and 50 leg lifts (roman candles), a day. i hope this will work, do you other guys agree? along with running a mile or two a day. PS: im not fat or nearly overweight at all. im 5'11" and i weight 160lbs. i do have a 6 pac, but its not as defined as i want. and it only appears when i flex. otherwise its really faint. my top 4 pacs are alright, I need to shave that fat from the bottom two pacs located right below my belly button. anyone have suggestions.

Elfling No, you don't lose more calories by bundling up or wearing anything to help you sweat more. All you're doing is sweating off water weight which will come RIGHT back and you risk dehydrating yourself or making yourself pass out or worse. The reason you DO see people doing this at all is they're wrestlers/boxers trying to make a weight cut; they sweat off a lot of weight very quickly, do their fight, and it comes right back the next day. They do this *hopefully* under supervision with their coaches though. Dress for the weather/gym..shorts, tshirt, pants and tshirt, whatever; clean up your diet and lift heavy. thus why boxers usually gain 8-15lbs between the time of the weigh in and the time of the fight.

BlissWitMyBlizz! i've been told that spot reduction does not work. u cant lose weight or fat in one area of the body by targeting them. fat comes off evenly from all the fat stores in the body. 500-800 crunches seems excessive. i do about 50 ab rolls, 50 crunches, and 50 leg lifts (roman candles), a day. i hope this will work, do you other guys agree? along with running a mile or two a day. PS: im not fat or nearly overweight at all. im 5'11" and i weight 160lbs. i do have a 6 pac, but its not as defined as i want. and it only appears when i flex. otherwise its really faint. my top 4 pacs are alright, I need to shave that fat from the bottom two pacs located right below my belly button. anyone have suggestions. have lots of sex

scrawny guys who wear wife beaters in the gym make me sad actually, any guy that wears a wife beater out in public makes me sad....

Alt+F4 If you're going to be sarcastic, at least give some sort of hint. Noobs get confused easily. What's the problem with that

Your shoelaces matter more than your clothes when working out.

Clothes worn during Weightlifting/Running or Jogging

Help with my routine

Help with my routine

This is what I do now. What can I add I have been doing this workout since November. Thanks. I don't know what other information you need. I am 5'6 -5'7 122 -125LBS Also I do cardio occaisionally because I am not trying to lose weight. Chest & Tri's Flat bench benchpress 3 x 10 Incline Benchpress 3 x 10 Decline Benchpress 3 x 10 Flys 3 x 10 Pulldowns two different kinds 3 x 10 Kickbacks 3 sets as many as I can do Back and Biceps Seated rows 3 x 10 Preacher Curls 3 x 10 or crazy 8's lat Pulldowns 3 x 10 Dumbells 3 x 10 reverse flys 3 x 10 Legs and Shoulders Squats 3 x 10 Leg Press 3 x 10 Calve presses 3 sets as many as I can do 2 others I am blanking on their names Shoulder raises 3 x 10 Shoulder Press 3 x 10 Shrugs 3 sets of as many as I can do Thanks

Joe Canada Chest and Tri Flat bench benchpress Incline Benchpress or Decline Benchpress Flys French Press Back and Biceps (might as well add abs) Deadlift BB rows lat Pulldowns Preacher Curls or Hammercurls crunches leg raises Legs and Shoulders Squats Calve presses 3 sets as many as I can do Leg Curls Leg Extensions DB shoulder presses Upright Rows Side Raises Shrugs 3 sets of as many as I can do fixed in general imho 10-8-8-6 > 3 x 10

FredBull fixed in general imho 10-8-8-6 > 3 x 10 Thanks, I will switch to the 10-8-8-6

When I said I do cardio occaisionally it is very seldom.

Joe Canada When I said I do cardio occaisionally it is very seldom. Drop it all together. For a long, long time.

tize team no-cardio! Sadly, I do cardio now..

any help from the daytimers?

Joe Canada This is what I do now. What can I add I have been doing this workout since November. Thanks. I don't know what other information you need. I am 5'6 -5'7 122 -125LBS Also I do cardio occaisionally because I am not trying to lose weight. Chest & Tri's Flat bench benchpress 3 x 10 Incline Benchpress 3 x 10 Decline Benchpress 3 x 10 Flys 3 x 10 Pulldowns two different kinds 3 x 10 Kickbacks 3 sets as many as I can do Back and Biceps Seated rows 3 x 10 Preacher Curls 3 x 10 or crazy 8's lat Pulldowns 3 x 10 Dumbells 3 x 10 reverse flys 3 x 10 Legs and Shoulders Squats 3 x 10 Leg Press 3 x 10 Calve presses 3 sets as many as I can do 2 others I am blanking on their names Shoulder raises 3 x 10 Shoulder Press 3 x 10 Shrugs 3 sets of as many as I can do Thanks I notice a general trend. You need to tailor fit the rep scheme to the exercise and fit it with the rep schemes of other exercises that work the same group. For example if one week I do 8,6,4,4,2 on flat bb bench then I will usually do something like 3x6-8 on db incline bench and 3x8-10 for flies. EDIT: Oh and if you are 122, you DO NOT, I repeat DO NOT, ever need to do cardio. In fact anytime the thought pops into your mind go to your kitchen, get a plate, pile as much food as humanly possible on that plate, and sit there until you eat it all.

Ya I follow you. I am not sure what you mean by rep scheme's? Do some excersices have more importance in the scheme? Thanks for your help.

Joe Canada Ya I follow you. I am not sure what you mean by rep scheme's? Do some excersices have more importance in the scheme? Thanks for your help. A little off topic, where in Canada do you live?

Montreal, but I have been in Sacramento California since 01 going to school.

eating chicken breasts should be your new cardio

Joe Canada Montreal, but I have been in Sacramento California since 01 going to school. Cool, where in Montreal? South Shore or directly in Montreal?

what are your goals, build mass, or keep toned?

also, how old are you?

My parents live off the Island of Montreal in Pincourt. When I last lived there we lived in the Hudson area. I am 22 and I want mass and strength.

Joe Canada Ya I follow you. I am not sure what you mean by rep scheme's? Do some excersices have more importance in the scheme? Thanks for your help. Compound movements (ie. bench, squat, DL, rows) are usually done in the lower rep range although it is important to vary the reps to get a wide variety and increase strength and hypertrophy. Accessory movements (ie. flies, curls) are usually done in a slightly higher rep range.

Do this routine and eat a lot. Then eat some more. http://forums.offtopic.com/showthread.php?t=1574598 I'm 5'7" and started at 125. Now up to 145

Help with my routine

tired eyes...

tired eyes...

in the morning when i wake up, one of my eye is smaller than the other, and when i completely relax the muscles on my face, it feels like the skin around smaller eye is kinda swollen or "lazy", causing it to feel like it doesnt want to open up usually at night this feeling goes away and my eye would be wide open again, but i was just wondering if theres any quick solutions to "wake my eye up"

Punch yourself in the face.

rub gasoline in your eye

reverse eye crunches > *

face pulls

do you wear contacts?

Jab yourself in the eye with a sharp object

tired eyes...

I dont think I was born with obliques

I dont think I was born with obliques

but then again my abs/obliques are seriously lacking. I only work them out once a week and when I do I pound on them. I'm thinking about turning it up to twice, maybe three, times a week instead of once. whats a good oblique work out look like?

Abs are made in teh kitchen! Seriously, you get so much ab work from them being stabilizer muscles in just about every other exercise, you probably *have* abs just fine; you just can't see them. I know I have them, I can feel em..but I need to get my diet in line.

Elfling Abs are made in teh kitchen! Seriously, you get so much ab work from them being stabilizer muscles in just about every other exercise, you probably *have* abs just fine; you just can't see them. I know I have them, I can feel em..but I need to get my diet in line.

when i first started working out I went from 5'11" 130-165. i stopped and a month later I was back down to 135. I still didnt have them. I got back into it a month ago and since have gained 10 or so lbs so I know I wont see them, but the next time I cut I want to see those bitches!

stop cutting, get bigger and then cut. With that weight you have next to no ab mass as it is

yeah i dont plan on seeing them for a long time, i just want to make sure they will be there. i jsut want a good oblique routine, i just dont feel any burn or anything after working on them

jackjohnson yeah i dont plan on seeing them for a long time, i just want to make sure they will be there. i jsut want a good oblique routine, i just dont feel any burn or anything after working on them you have obliques or else you would have a very difficult time twisting your torso. Just build up the main part of your abs doing your basic crunches, leg raises, etc. Obliques are only visibile at very low body fat levels

pfft what you want to see them for, be fat like the rest of us.

dragon flags destroy my obliques

shastaisforwinners dragon flags destroy my obliques Dragon flags destroy my elbows.

thats impossible, you have to work them.

i know, i was joking. i was looking for different ways to work them, instead of my typical side bend stuff

jackjohnson i know, i was joking. i was looking for different ways to work them, instead of my typical side bend stuff Ever done cable crossovers? I've heard some people call them lumberjacks too. Start with the cable at a high attachment, pull from right shoulder to left hip in a crunching motion (you're doing it standing up). Switch to left shoulder to right hip for next set.

timberwolf Dragon flags destroy my elbows. I think I must have been smoking crack when I posted I meant an excersise similar to decline bench twists, not dragon flags. Basically sit on a decline bench, hold yourself upper body parallel to the floor. With arms out in front (pointed at the ceiling) w/ fingers interlaced, twist your body from side to side, so it looks like an upside-down pendulum. Can't think of the name for some reason...

alright thanks guys ill try these out. anyone else think oblique exercises look retarded? i always feel like richard simmons doing them

Elfling Abs are made in teh kitchen! i do all my situps there

I dont think I was born with obliques

christophers workout? F** THAT. man up for once and try VELAMINTS WORKOUT!!!

christophers workout? F** THAT. man up for once and try VELAMINTS WORKOUT!!!

aight here it is - peck deck - 1x8 warmup, then 4x6@ more weight db curls - 2x8 leg press - 1x8 warmup, then 3x8 quad extensions - 3x8 shoulder raises - 3x8 ab work - the ladies love the six pack 8) (add some weighted crunches if youre trying to get an 8 pack) so there it is, do this and you'll be well on your way to looking even better than vin diesel. keep in mind, this is just day 1, i'll have more soon, so get ready

Please let this be a joke.

Your workout sucks.

Someone who recognizes that Vin Diesel looks good! (nongayway)

Socrates Someone who recognizes that Vin Diesel looks good! (nongayway) hell yeah bro

Natezilla Please let this be a joke. the only joke is on you if you dont man up here bro

Natezilla Please let this be a joke. .

that's horrible

Grouch that's horrible bullshit dude, I did it at the gym today and already gained 100 pounds each on the big 3, it was incredible

nathanbx bullshit dude, I did it at the gym today and already gained 100 pounds each on the big 3, it was incredible Im doing the workout from the nitrotech book and I've gained 165 on my first day.

nathanbx bullshit dude, I did it at the gym today and already gained 100 pounds each on the big 3, it was incredible woah dude seriously? it sounds like you might be on creatin. stay away from that stuff bro, steroidds arent worth it.

not enough biceps, you need at least 10 sets of curls

YES! finally pec deck...id add some cable crossovers too

lock this shit

in before lock!

christophers workout? F** THAT. man up for once and try VELAMINTS WORKOUT!!!

For the PL people here...

For the PL people here...

What kind of ab exercises do you guys do to strengthen your core? I don't know much about abs because I haven't done them ever until a month or so ago, but all I do is decline crunches, knee raises, and some weighted machine crunches. My abs are relatively week, so maybe some of the advanced exercises, like dragon flairs, aren't for me. What do you guys recommend?

im no pl'er but i can tell you that ab wheels, leg raises, cable crunches, and side bends have worked well for me

"You want a great CORE workout? Drink a bottle of tequila and spend 8 hours puking over a pube-covered toliet bowl. Your abs will never be more sore." -JW

Jeg1983 "You want a great CORE workout? Drink a bottle of tequila and spend 8 hours puking over a pube-covered toliet bowl. Your abs will never be more sore." -JW Been there.. except not with Tequila..

http://www.deepsquatter.com/strength/archives/ls03.htm

i do hanging leg lifts & dragon flages as a staple warmup. i do rocky style situps with punching at the top. but my core ab movements are weighed situps & weighed ab extentions.

edmang http://www.deepsquatter.com/strength/archives/ls03.htm Side bends eh.. will add ASAP.

some ghr situps, so like sitting the opposite way around on ghr, weighted.

What is a dragon flair?

Hip Hippo What is a dragon flair? dragon flag

shastaisforwinners dragon flag Oh, those.

For the PL people here...

Is it OK to work the......

Is it OK to work the......

small muscles first?? Ive been doing the usual routine since I started 2 years ago (eg. chest then triceps,back then biceps). Since you're not supposed to stick to the exact same routine as far as large first then small, I was thinking of doing the smaller muscles first for a change.

you've been training for 2 years? stats?

i always train large muscle group first. so if chest/tris, go with chest first. If you train tri's first your presses will lag

werd, why would you do this. you just change exercise/order of exercises. your chest and back would lag horribly.

If you train the big parts first, you wont have to waste time warming up the smaller parts. if you arent going to do that, why not split up the days... i.e. bis/chest day somethin day backs/tris day that way you get to hit the same body parts twice as often with the same effort. You still get to hit each bodypart full force each day without any other part lagging behind.

Jeff Coleman i always train large muscle group first. so if chest/tris, go with chest first. If you train tri's first your presses will lag If there is anything lagging its my bi's and tri's. My chest, back and traps are of good size and I dont think my arms are proportioned with the rest of my body.. Maybe because Ive been sticking to the same routine?

Ro Cobra If there is anything lagging its my bi's and tri's. My chest, back and traps are of good size and I dont think my arms are proportioned with the rest of my body.. Maybe because Ive been sticking to the same routine? Do rack presses for tri's.

only time i train small muscles first before the large muscles is when i do circuit training.. but if not, you should finish your bigger muscles first though.. but you are right, you need to constantly change your routine, do different things! why don't you train chest and back one day, shoulders and arms(bis, tris) the other day, for example.

really depends on what you are trying to achieve if by smaller muscles you mean isolation exercises, and you are trying to be a bodybuilder then sure why not....for a little while. One situation where working component muscles first in a powerlifting/oly lifting situation is when you have a clear weakness. Obviously if you are failing in a squat or the receiving phase of a clean because of a lack of core stability, you would want to devote more training time and effort to things like gm's, weighted hpers, saxons, standing crunches, zerchers, rev hypers, etc.

devilangel why don't you train chest and back one day for example.

Jeff Coleman i was suggesting changing his routine to something else.. although i can see why your face cuz back alone is pretty intense anyways.

NHB_GnP really depends on what you are trying to achieve if by smaller muscles you mean isolation exercises, and you are trying to be a bodybuilder then sure why not....for a little while. One situation where working component muscles first in a powerlifting/oly lifting situation is when you have a clear weakness. Obviously if you are failing in a squat or the receiving phase of a clean because of a lack of core stability, you would want to devote more training time and effort to things like gm's, weighted hpers, saxons, standing crunches, zerchers, rev hypers, etc. yup, i agree. all depends on your goal!

NHB_GnP really depends on what you are trying to achieve if by smaller muscles you mean isolation exercises, and you are trying to be a bodybuilder then sure why not....for a little while. One situation where working component muscles first in a powerlifting/oly lifting situation is when you have a clear weakness. Obviously if you are failing in a squat or the receiving phase of a clean because of a lack of core stability, you would want to devote more training time and effort to things like gm's, weighted hpers, saxons, standing crunches, zerchers, rev hypers, etc. hey, nice av, you post on sherdog?

Is it OK to work the......

Chest sore after back+biceps day.. here is my log, what am I doing wrong?

Chest sore after back+biceps day.. here is my log, what am I doing wrong?

I'm guessing my form is screwed up on one of these excersies. This has never happened before. Also note that I just added the pullups this week I've never done them before (cant see how this could be it though). ---- Back, Biceps Heavy Weights 3 second negative on work sets 2 warmup sets 5 min warmup (running) Assisted Pull-Ups, wide grip - 4 sets of 6 Bent Over Rows, Barbell - 2 WU sets 8x30, 5 sets 8x65 6x80 4x90 2x100 12x30(burnout set) Bicep Curls, DBs standing - 2 WU sets 8x10, 4 sets of 8x15 8x15 8x15 4x20 +3 Supersets of EZ-bar curls 8x35 8x35 8x35 Crunches - 4x15xbw ---- One thing is the weight for my bent over rows needs to come down big time next week.. at 90lbs my form is terrible I can't bring it all the way up.. (you bring it up to your waist not your chest, right?) Thanks

The exrx guy's form isn't great on a lot of his gif demonstrations. Your chest probably hurts because of pullups.

Ilyusha Your chest probably hurts because of pullups. OK the more I think about it this is probably it.. this is the first time this has happened and its the first time I've done pullups. Thanks

one more question... my abs are never sore the next day or just plain ever. Not even a little bit. Is this not good or is it accecptable? I know soreness doesn't = good workout but I'm just wondering if I am working them hard enough. I do 4 sets of 15 cruches 3 times a week.

sometimes my chest only gets sore 2 days after maybe yur just gettin sore from chest day?

NormanNormal one more question... my abs are never sore the next day or just plain ever. Not even a little bit. Is this not good or is it accecptable? I know soreness doesn't = good workout but I'm just wondering if I am working them hard enough. I do 4 sets of 15 cruches 3 times a week. my abs never get sore... im pretty sure they recoup really quick

sr20wop sometimes my chest only gets sore 2 days after maybe yur just gettin sore from chest day? nope thats definitely not it

sr20wop my abs never get sore... im pretty sure they recoup really quick ok cool.. thanks

Lets see here...you have never had a specific muscle group hurt from a specific set of exercises. You add in another exercise, and another muscle group hurts...odds are this exercise is the culprit :duh: Just messing around, it was probably the pullups broly. Never complain when your muscles are sore, that means they are getting stronger

Z PYRATE Never complain when your muscles are sore, that means they are getting stronger But don't think that just because they aren't sore that you can go ahead and keep working them and overtraining them...

if your abs don't hurt, you're not doing enough

my abs always hurt after a big ab session

weighted decline crunches = sore abs

Chest sore after back+biceps day.. here is my log, what am I doing wrong?

Good website(s) with good visual aids on how to perform various exercises?

Good website(s) with good visual aids on how to perform various exercises?

I need to start incorperating more leg and abdominal exercises to my routine. Does anyone know of a good website that has good visuals that will aid my learning on performing various leg and abdominal exercises? Thanks

http://www.bsu.edu/webapps/strengthlab/home.htm

Ceaze http://www.bsu.edu/webapps/strengthlab/home.htm wow thanks... can anyone give tips on some of the more effective exercises to do when working out legs and abs? thanks

http://www.exrx.net/Lists/Directory.html

legs:squat leg press stiff-leg/romanian deadlift good mornings (more low back, but still good hamstring/glute activation) glute-ham raise abs:decline situps/crunches dragon flags hanging leg raises standing/kneeling cable crunches

http://www.midwestbarbell.com/videos.htm

Good website(s) with good visual aids on how to perform various exercises?

ab excercises...

ab excercises...

what are some ab excercises besides inclined sit ups ive been doing? trying to get my six pack going..

the cable kneeling crunch is makin mine explode

im looking for some abs excerise as well. Probably just three-six different types to work the different three ab area.

aenz the cable kneeling crunch is makin mine explode I do those with the entire stack, leg lifts in the chairs with a 22.5 and 25lb db between my feet, and incline crunches with 25,35, and 45lb plates.

http://www.fredbull.info/abs/8%20minute%20abs.wmv

haha old video

Go buy this months muscle and fitness Ab special, it has very detailed ab excercies; worth it.

reverse crunches, crunches (do them right), supermans (not ab, but core work), russian twists, scissor kicks (vert., horiz., crossing), side bends. Then lots of things with medicine balls, some require a partner though...and then lots with the cable system at the gym.

FredBull http://www.fredbull.info/abs/8%20minute%20abs.wmv does that work

superbri007 only if you wear blue spandex shorts while doing it

ab excercises...

A question about routines...

A question about routines...

Is it better to hit 1 or 2 main muscle groups a day, or shoud I mix it up a little bit more (Do a little bit of each every workout day.) I'm attempting to put together my first routine by myself: Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Behind neck press Reverse Curl Day2 Lower abdomen/Back Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Push ups/Sit ups 8 minute abs ( ) Day3 Legs/Compound movements Squats Deadlifts Calf raises I'm obviously open to any advice. I'm not entirely sure what I'm doing so any help is appreciated. My main goal is to change body composition and hopefully maintain my weight (6'5" 225 lbs) if not lose a little. I'll figure out my sets and reps throughout this week to see what works best.

xpinchx Is it better to hit 1 or 2 main muscle groups a day, or shoud I mix it up a little bit more (Do a little bit of each every workout day.) I'm attempting to put together my first routine by myself: Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Behind neck press Reverse Curl Day2 Lower abdomen/Back Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Push ups/Sit ups 8 minute abs ( ) Day3 Legs/Compound movements Squats Deadlifts Calf raises I'm obviously open to any advice. I'm not entirely sure what I'm doing so any help is appreciated. My main goal is to change body composition and hopefully maintain my weight (6'5" 225 lbs) if not lose a little. I'll figure out my sets and reps throughout this week to see what works best. 7 minute abs. Not 8. 7 little monkeys sittin in a tree, one fell down and broke his knee! Sorry, just had to say that, and im in for an answer as well.

White 7 minute abs. Not 8. nope. 8 minute abs. Not 7.

White 7 minute abs. Not 8. 7 little monkeys sittin in a tree, one fell down and broke his knee! Sorry, just had to say that, and im in for an answer as well. It's 8 minute abs . It's under-rated IMO. The routine seems pretty beneficial. Just what you'd expect, really. The guy shows different ways to do crunches to hit most/all of your abdominals. I have the avi if you want.

if you do squats and dl on the same day, you will have difficulty walking for a while... split those up Move deads to back day, ditch the pushups and situps, and move the shoulder stuff to legs

xpinchx It's 8 minute abs . It's under-rated IMO. The routine seems pretty beneficial. Just what you'd expect, really. The guy shows different ways to do crunches to hit most/all of your abdominals. I have the avi if you want. Dude, hit me up w/ that avi! And BTW what I was saying came from the movie ... I think it was something about mary? Anyways, yeah. Send me that file plz!

Here's the 8 minute abs. Beware - keep your volume down. Someone walking by your door may mistake it for gay porno. http://s45.yousendit.com/d.aspx?id=2...C0AIHDYTSSMPHD

Here it is again, slightly revised. Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Reverse Curl Day2 Lower abdomen/Back/Compound movements Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Deadlifts 8 minute abs ( [img]images/smilies/hsugh.gif[/img] ) Day3 Legs/Shoulders/Compound movements Squats Calf raises Behind neck press Upright row

A question about routines...

Critique mah!

Critique mah!

Bombs away! Current split: weights M-F, cardio M-S Monday: deads, leg press, pulldown, high cable row (4 sets, 8-12 reps); 35 minutes running, 10-25 minutes elliptical Tuesday: pushups, incline dbell press, flyes, ab work (4 sets, 8-12 reps); 35 minutes running Wednesday: myriad arms/shoulder work-light day- 4 sets, 10-15 reps; 30 minutes elliptical, 30 minutes walking Thursday: barbell squats, SLDLs, unilateral leg press(5 sets, 8-12 reps); 35 minutes running Friday: pulldown, incline dbell press, high cable row/barbell row, pushups/cable flye (4 sets, 8-12 reps); 30 minutes elliptical, 30 minutes walking Saturday: outside run or cardio at the gym I'm feeling in need of a change, this has more or less been my routine for six months, and while it ain't broke, change is good for the soul. I'm considering going to a more basic 4 day split, especially since I will be moving to Florida on or about June 1st and that would be easier to maintain during some craziness. NB: I'm doing pretty well lately, losing bodyfat slowwwly but at least enough I can tell for once; I want to keep up my running and my strength but I'll sacrifice a little bit either way if it gets me lower in the fat %.

I'd split up cardio and weight training.

IBweneedpics

you're leaving the greatest state ever for FL??? j/k what's your progress been on that routine?

damn that's alot of cardio..personally i would just lower cals a tad and maybe whipe out some of that cardio

looks pretty good to me, i do more cardio than that right now but i probably have more bf than you. if you are in pretty good shape maybe drop that sat and give yourself two full days off

If that ab work is crunches, 8-12 reps is not enough.

Socrates If that ab work is crunches, 8-12 reps is not enough. 8-12 is fine for abs

AznRyda I'd split up cardio and weight training. I would really like to. Maybe once I'm in a warmer state I can go back to running in the morning and lifting at night. It's just too freaking cold and dark up here and my gym has shit hours.

i usually do 6-8 intense reps for everything but crunches, which i do @ least 20 reps a set.

Jeg1983 8-12 is fine for abs 8-12 crunches wouldn't even get you tired.

tize i did 2 sets of 6 reps today with 30lbs behind my head Yeah, I can understand that. I just don't see how 8-12 reps of regular situps could get someone tired. Probably just me!

Socrates Yeah, I can understand that. I just don't see how 8-12 reps of regular situps could get someone tired. Probably just me! Who said anything about being tired? If your workout is structured around working to fatigue, great. Mine's not atm

Critique mah!

So how's my workout?

So how's my workout?

Monday-Chest & Abs Day Incline Bench 10,8,6,4,2 with a weight increase at every level Bench Press-5x5 or 3x10 with a weight increase at the start of every new set DB Bench-4x10 weight increase at every set incline DB Becnh-4x10 weight increase at every set Decline-3x10 4x25 situps 4x25 reverse crunches 4x25 crunches with a 25pd weight Tuesday-Arms and Cardio Day Preacher Curls-4x10 alt. db curls-4x10 straight bar curls-3x10 reverse straight bar curls-3x10 tricep cable pullldown-3x10 tricep workout with db-3x10 I usualy run for about a mile and jog two miles afterwards, Wednesday-Shoulder, Legs and Abs MIlitary Press-3x10 Shoulder pull ups-3x10 Squat-3x10 lunge-3x10 Repeat of Monday's ab workout Thursday Repeat of monday without the abs Same Cardio as tuesday Friday repeat of Tuesday with abs Saturday repeat wednesday cardio also Sunday Off Day So is this a good workout, Are thier any problems? If so, what should i do to improve it?

Working out 6 days a week? In all of those days, you are working out your arms some way or another. That is a lot of arm work! You should focus more on doing exercises that focus on a lot of areas in 1 exercise.

TrickyDick8806 Monday-Chest & Abs Day Incline Bench 10,8,6,4,2 with a weight increase at every level Bench Press-5x5 or 3x10 with a weight increase at the start of every new set DB Bench-4x10 weight increase at every set incline DB Becnh-4x10 weight increase at every set Decline-3x10 Holy Overtraining! Take out the Incline db bench, take out the bench press. Alternate Db with incline and BB each week. Same for flat. Add dips. I'll let others discuss your rep sceme. 4x25 situps 4x25 reverse crunches 4x25 crunches with a 25pd weight Just do hanging leg raises and cable crunches. Tuesday-Arms and Cardio Day Preacher Curls-4x10 alt. db curls-4x10 straight bar curls-3x10 reverse straight bar curls-3x10 tricep cable pullldown-3x10 tricep workout with db-3x10 You just worked your tri's out yesterday. Do back or something. Either way, too many bicep curls, not enough tricep movements. Do closegrip and skulls. I usualy run for about a mile and jog two miles afterwards, Wednesday-Shoulder, Legs and Abs MIlitary Press-3x10 Shoulder pull ups-3x10 Squat-3x10 lunge-3x10 A shoulder pullup? No, do legs first as they are more taxing and a larger part. Squats, leg press, sldl. Shoulders do side laterals, some rear delt movements, traps and if you wish shoulder press. Repeat of Monday's ab workout Thursday Repeat of monday without the abs Same Cardio as tuesday Not necessary. Volume is too high. Friday repeat of Tuesday with abs Saturday repeat wednesday cardio also Sunday Off Day So is this a good workout, Are thier any problems? If so, what should i do to improve it? bold

So how's my workout?

Infomercial

Infomercial

Has anyone seen that one infomercial of a blue, bed like abs excersice? it costs about $20 with shipping and i thought i might give it a try, but im personally very scaptical of anything sold on tv. What do you guys think?

nuff said.

i think they sell them at walmart and sears and stuff too. just do some crunches and stuff...it's free

Infomercial

Abdominal (Abs) Exercises Techniques

Abdominal (Abs) Exercises Techniques

 McGill crunches, Side bridge/plank, Dead bug, Stirring the pot

• McGill crunches: fascia "raking" can be employed upon more advanced routines. The second phase is breathing deeply during the concentric phase and holding for up to 5 seconds. When you crunch: both hands and tucked under your sacrum (where the small of your back is - that natural lordotic curve); your tongue is pushed up to the roof of your mouth to activate your sternocleidomastoid (thus keep pressure off of your cervical vertebrae); finally, you image a string pulling your chest off of the ground while stiffening the core and crunching a few inches off of the ground. 
• Walkout holds (get in the upright plank/pushup position and walkout with your hands and hold for up to 10 seconds. Repeat 3 times. By using electromyographic we've been able to observe FULL abdominal rectus activation!!) 
• Side bridge/plank: commonly prescribed as just an oblique exercise. It's the only exercise that hits the QLs as well. I can't stress often enough that the body has to be flat like a board when you turn and your feet turn - don't stack them up 
• Dead bug: great exercise for working the core hoop. You can turn it into a plyometric exercise when more advanced 
• Stirring the pot: get a stability and get in the plank position. Use your elbows as the fulcrum point and stir the ball clockwise and the next set counterclockwise. You can make the exercise easier by having your feet further apart or harder by keeping closer 
• Pike or Jackknife off the stability ball

How get nice looking Six pack?

How get nice looking Six pack

I want to get a nice looking six pack where the abs are even and not where one is lower and one is a bit higher when they're both supposed to be at the same level, I already have like a 2 pack, that came in like 2-3 weeks of a few side-bends, cruches, kick-ups, scissors, and leg raises.
I have been doing that lil' work out for a bout 2-3 weeks about 4-5x each week for about 10 minutes.
So that's my question how can I get abs that are even..