I need to work on my abs and chest mainly, what excercises are the best to improve these areas the fastest?

Thought youd be as strong as a horse with how many times your engine has been pulled out! :x:

 

:p

bench press and squat :)

is the squat good for the lower abs?

i had a good squat this morining but wheres the loo roll gone .

for lower abs use leg lifts

either hanging from a bar and raising knees

or lie on ya back and lift your legs up from just off the floor

to just past 45 degrees, if ya know what i mean.

For chest, 1 set of bench press then 1 set of

butterfly presses 3 times.

 

all IMO TBH HTH LOL

I need to work on my abs and chest mainly, what excercises are the best to improve these areas the fastest?

for chest min 3 sets of 12 reps for building lean muscle mass flat benchpress/ dumbbell press & flys then incline/decline with same exercises & plenty of good protein with low carbs supplement daily. & dont work on same muscle group more then twice a week.

4 sets 8 reps using the pyramid tecnique with the weights,Chest= bench press (free weights) flys, frontal and lateral raises. Abs= Crunches and holding a weight plate against your chest while doing sit ups on a incline sit up bench. HTH Also a BodyTec electric muscle stimulater on your abs and pecs also helps.

funny i've just started the gym this week, after a 3 year lay off.

 

oooh i can feel the pain now, as i try to walk down the stairs after training my legs.

I love the chest exercises, more so flat flys god they burn.

 

Don't forget your shoulders as you will look a bit out of shape, front and rear raises gives you a bit of depth to your upper chest.

 

I struggle with abs cos I eat the wrong food and drink too much pop, but get your c.v up and burn some calories to shift the fat then any ab work will be worth it.

I need to work on my abs and chest mainly, what excercises are the best to improve these areas the fastest?

 

mate its all great people saying what they do so on and so on, but the main question is, what do you wanna gain, bulk or lean up (cut up).

 

BULKING: no more than 8 reps and heavy, by the 5th you really wanna be struggaling. I dont want to bore you about how many parts your chest is split into ok so i will just use the 4 best exercises ok. FLAT BENCH/FLY, DECLINE BENCH/FLY, INCLINE BENCH/FLY AND CROSSOVERS ,

 

CUTTING: You can do exacly the same just lighter and more than 12 reps.

 

and do that for 4 sets, no more than 45 sec rest in between each set and try and have a sip of water in between.

 

remember its 70% diet 30% exercise.

 

the best time to train anything is first thing in the morning, this is when your testostarone level is at its highest, hense morning glorey.

 

hope this helps mate.

 

karl

the best time to train anything is first thing in the morning, this is when your testostarone level is at its highest, hense morning glorey.

No oneder i wake with a bign

anway you lot full of shxt because your not up the gym likewise im not but have exspensive membership but your all on here?

its mainly to get a sexy body lol, only need the top half (front) and hips lol

If i get this bit looking good ill become a porn star :hyper:

Also what is the best foods to eat as im quite picky unfortunately

give me a PM if you are serious, might as well put my Msc Sport Science to good use other than on the tennis court.

Im not giving advice out in public as I cant be assed to argue.

Also what is the best foods to eat as im quite picky unfortunately

 

 

Stear clear of saturated fats and proccessed sugars, this is possibly the most important starting point.

 

Eat fruit and veg for vitamins and carbs, don't cut out your carbs you need them.

 

Lean meat like chicken or turkey and fish are also good, fish is best.

 

No white bread it is bad, eat wholemeal.

 

Don't starve yourself but don't eat big meals, eat little and often and not after six at night. You can stuff as much brocilli down you as you can handle.

 

But get to the gym

http://www.bodybuilding.com

 

good resoruce site :)

Naa

 

http://www.pponline.co.uk/

 

a lot of what goes in the bobybuilding mags is dreamt up buy companies who want to ultimatly sell you stuff. Although not wrong, its not totaly acurate. Tell you how bad some of it is, if you referenced it in many scientific papers and submited it to a jounal for publication you would get laughed at.

You lot have done it now, I've only gone and joined the gym. I've been on about it for a while now but always found something else to take up my time.

 

All that sweat, pain and missery.

 

Cheers Bird, can't you keep your ideas to yaself :rofl:

leg raises mate, leg raises are for winners! ask any chick, and theyll tell u abs are the priority!

never been for over a year, would love to get back into it, but i aint got the time

I need to work on my abs and chest mainly, what excercises are the best to improve these areas the fastest?

There's no fast way fella, only hard work and determination. Nutrition/Training/Lifestyle, get all these 3 right and you'll get great results ;) oh & I go about 3 times a week

Yes I go monday-thursday!

I try to have a good diet as well as working out so the only fairly available food that i love is healthy is seafood from asda and sainsbury's, fruit - especially grapes. I dont do it to have a great body but to have good energy levels. When i was really unfit i had bad depression attacks at 3pm at work and thought 'why bother with it all, gripe, gripe'. But now as i am fit my energy levels are good so i am a happy camper much more. Really helps at work where i have to be on the ball - or give the impression that i am ;)

never been for over a year,

 

I can tell fatso

the gym whats that then;)