FLASH25

this is my training portion, i didnt wanna repeat a thread but this is for the training section, i have another thread about my diet over in nutrition
okay im getting really frustrated/annoyed/pissed now, im gonna try to provided as much info as i can

im 18, 135lbs, 5'6", about 9% body fat (see pics)

goal: abs (i know im 135 its not wut i should be worrying about)

im determined and dedicated, ive seen results in every muscle except my abdominal region and im beginning to lose motivation. its not that all i care about are my abs, its just that its so difficult to see any sort of results. With my chest/arms/legs i could always see improvement. I used this site about a year ago when i began working out, i also read Rob's article (i thought he was Prince..?) about how abs are made in the kitchen. i understand that part, but am i really doing enough training wise??

Cardio: 3x a week 10-20mins with interval training

Abs: 4x a week
Crunches- feet hanging till burn out (abt 20)
elbow to knee crunches - til burnout ( 10)
leg crunches - arms flat, pulling legs in (10)
bicycle movement, elbows to knees (10)
-----all of those exercises are done immed following the next
-3 sets of those are complete


i know i can spot reduce, but why isnt what im doing working for any part of my abdominal region?? also, what do u guys feel is the best oblique exercise?

Work Smarter.. Not Harder

BiggNStronger

abs 4x's a week ? ...post your whole training routine(every detail)

TJ Cline

More like 12-13% body fat....by looking at your pics.

Abs are all diet

BiggNStronger

lol...like i said post whole routine

FLASH25

mondays: chest cardio abs
chest - bench:flat, inc, de 3x 6-8
(cardio done after bench work)
dumbells: flat inc 3x 8-10
machine: cables, fly machine 3x 10
cardio- 10-20mins ep. machine interval
abs- (see first post)

tuesdays: biceps back abs
biceps: preacher curls ezbar 3 x10
dumbells: standing3x 10
incline seated 3 x10
straight bar: 3x10
machine: straight bar 3x10
(abs done before back)
back: pull down machine: 3x10
seated cable(feetout): 3x10
machine: seated row: 3x10
abs- (see first post)

wednesday: triceps shoulders cardio
triceps: skull crushers: 3x 6-8
dips: 3 x10
machine: rope 3x10
v bar: 3x10
ez bar lifts: 3x10
cardio: 10-20 ep. machine interval
shoulders: seated press: 3 x 6-8
dumbells: seated press: 3 x 6-8
lifts: 3 x 10
shrugs: 3 x 10
thursday: same as mondays
friday: bi's abs legs
legs: leg press: 3 x10
calf raises: 3 x 10
seated quads: 3 x 10

Work Smarter.. Not Harder

aceshigh

just looked at the pics how the fuck does someone so lean not have visable abs,,i dont get it

TJ Cline

CowPimp

First of all, you're not 9% body fat. You simply have to get leaner if you want to see your abs.

Second, you don't have a lot of muscle mass. It will make it easier to see yours abs if there is some muscle mass there, and doing ab endurance circuits 4 days a week won't help.

Third, your routine is horrible and you never give yourself any time to heal. You do too much chest and bicep work and not enough leg work. The heavy compound, closed-chain, ground-based lower body lifts will do more for your abs than any lame ass crunches ever will.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

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Tough Old Man

Boy do I agree with this. I have never done a sit up or ab crunch. When my B/F is low enough I see AB's and I'll I do to take care of them is total body workouts. Lots of Rows, SLDL, Deadlifts, squats....ECT. Anything exercises with weights which requires bending over is going to build the AB muscles.

FLASH25

Monday: Push.
Bench 4x6-8
Incline 4x8-10
Military Press 4x8-10
lying tri ext 4x6-8

Wed: Legs
Squat 4x6
Dead lifts 3x8
calfs 4x12

Friday: pull
Db rows 3x6
lat pulls 4x8
cgpd or another row 3x10

Db curls 3x6
some other curl 3x10


--


thats it??

Work Smarter.. Not Harder

TJ Cline

You can change it a bit.....do abs when you like and some cardio on off days if you need to.

Double D

I'd delete a row outa your pull day and add some pull ups.

www.crossfit.com

MyK

do your abs on wed after your legs!

FLASH25

this might seem like a retarded question but based on the routine given, why am i only doing 3-4 diff workouts a day for only 3 days?? and why are the workout seperated by push/pull/legs? and finally based on that routine, what body parts am i targeting on which days?

i duno im always used to doing so many various exercises, oh and what results should i expect ..mass?

..thanks again

Work Smarter.. Not Harder

TJ Cline

You can do it 3x a week or rotate it so you train 4-5x a week...your choice. And weight lifting causes skeletal hypertrophy so you might as well do the best exercises.

M Push
T Pull
W off
TH Legs
Fri Push
Sat Off
Sun Pull

ect

BiggNStronger

No0b

Monday: Push.
Bench 4x6-8
Incline 4x8-10
Military Press 4x8-10
lying tri ext 4x6-8

Wed: Legs
Squat 4x6
Dead lifts 3x8
calfs 4x12

Friday: pull
Db rows 3x6
lat pulls 4x8
cgpd or another row 3x10
Db curls 3x6
some other curl 3x10

and if you dont know what exercises work each muscle then look them up noob. each of them are 1whole workout!






















push=chest,shoulders,tri's
pull= back, biceps
leg= well legs

TJ Cline

Hypertrophy

Hypertrophy, an increase in mass or girth, of a muscle can be induced by a number of stimuli. The most familiar of these is exercise. What happens to a muscle undergoing an exercise program?

Neural Response

The first measurable effect is an increase in the neural drive stimulating muscle contraction. Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the muscle.

Genetic Response

As the muscle continues to receive increased demands, the synthetic machinery is upregulated. Although all the steps are not yet clear, this upregulation appears to begin with the ubiquitous second messenger system (including phospholipases, protein kinase C, tyrosine kinase, and others). These, in turn, activate the family of immediate-early genes, including c-fos, c-jun and myc. These genes appear to dictate the contractile protein gene response.

Protein Synthesis

Finally, the message filters down to alter the pattern of protein expression. It can take as long as two months for actual hypertrophy to begin. The additional contractile proteins appear to be incorporated into existing myofibrils (the chains of sarcomeres within a muscle cell). There appears to be some limit to how large a myofibril can become: at some point, they split. These events appear to occur within each muscle fiber. That is, hypertrophy results primarily from the growth of each muscle cell, rather than an increase in the number of cells.