The Official Let's Get In Shape Thread!
- Thread starter Rukas
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your abs didnt show because you did abdominal exercises alone. yea that helped build them up but they started showing because you got your bodyfat below about 8-10%. so if SOFI follows your ab routine he isnt gonna get that six pack (he was supposed to show us 2 years ago) unless your ab rountine involves alot of cardio (which he shouldnt do much of while bulking up) which will help reduce his body fat to that level. Diet is also important.
but id like to see what exercise you were doing.
but id like to see what exercise you were doing.
sofi - At my schools gym there several ab benches similar to this NordicTrack Ab Bench (Equipment - Benches) at Fitness Hownd. In my opinion, however, they are better, but this picture will suffice so you can get an idea of what I do on ab days.
For my first 4 sets, I put the bench on the highest decline and the foot pads as far down as possible. For sets 1 and 3 I use a 45 pound weight and put my feet on the lower pads, so my body is fully extended, my legs are completely straight, and I hold the weight close to my chest. For my first set, I do 20 sit ups (leaving my legs straight still) and on the way back down from each sit up, I come down in a very VERY slow, controlled motion. For set 2 I still use the 45 pound weight, only I move my legs to the higher set of pads. So instead of my body being straight, my waist and legs form about a 60 degree angle and my knees are elevated, forming a 90 degree angle at my knees. I do 10 sit ups here, coming down in a controlled motion again, with the 45 pound weight on my chest. For set 3, I do what I did for set 1, only I do 10 reps. For set 4, I do what I did for set 2, still 10 reps. Between each set, I take a 45-60 second break.
After this, I move the bench so it's completely parallel. I lay straight on the bench and do 10 reverse sit ups. This basically means wih my legs completely straight still, I bend at my waist (using my abs) so that my legs and body form about a 135 degree angle. It's important to try to leave your legs as straight as possible, put your hands under your ass (i.e. don't grab onto the leg pads for support) and bring your legs back down SLOWLY. For my next set, I grab the leg pads and do something similar to the reverse sit ups, only I don't put my legs all the way down, and instead of going straight up and down, I swing my legs in a semi circle from side to side. I do these until I can no longer do them. Next, I repeat the reverse sit ups. Finally, I do the side to side reverse sit ups again, until failure.
All in all, this should take 10-15 minutes maximum, and your abs will be on fire for at least the next 10 minutes, as well as the whole next day (until you get used to the routine). I would recommend for beginners to use a 10 or 25 pound weight (for the first 4 set), as this is a highly intensive ab workout.
Bobby Sands - It's a combination of cardio and ab workout. The cardio will add definition (as you're losing fat), but the ab workout is what will really get the ab muscles bigger and give them the nice round shape. A lot of people say you shouldn't do cardio if you're trying to bulk up, but I disagree with that on the sole basis that it worked for me. In my experience, if you lift heavily and then burn 500-750 calories during your cardio exercise, you can eat a lot (preferably foods high in calories and protein, while being low in fat), which will help the muscles regrow, but you won't be gaining the fat back that you just burned.
Also, I haven't seen anyone mention this, but if you want to get in really good shape, you should do Lat Pulldowns and Chin/Pull Ups. These really build up your back muscles and once you start to lose inches on your waist, you'll have an awesome looking "V" shape (i.e. an attractive shoulder/back to waist ratio).
For my first 4 sets, I put the bench on the highest decline and the foot pads as far down as possible. For sets 1 and 3 I use a 45 pound weight and put my feet on the lower pads, so my body is fully extended, my legs are completely straight, and I hold the weight close to my chest. For my first set, I do 20 sit ups (leaving my legs straight still) and on the way back down from each sit up, I come down in a very VERY slow, controlled motion. For set 2 I still use the 45 pound weight, only I move my legs to the higher set of pads. So instead of my body being straight, my waist and legs form about a 60 degree angle and my knees are elevated, forming a 90 degree angle at my knees. I do 10 sit ups here, coming down in a controlled motion again, with the 45 pound weight on my chest. For set 3, I do what I did for set 1, only I do 10 reps. For set 4, I do what I did for set 2, still 10 reps. Between each set, I take a 45-60 second break.
After this, I move the bench so it's completely parallel. I lay straight on the bench and do 10 reverse sit ups. This basically means wih my legs completely straight still, I bend at my waist (using my abs) so that my legs and body form about a 135 degree angle. It's important to try to leave your legs as straight as possible, put your hands under your ass (i.e. don't grab onto the leg pads for support) and bring your legs back down SLOWLY. For my next set, I grab the leg pads and do something similar to the reverse sit ups, only I don't put my legs all the way down, and instead of going straight up and down, I swing my legs in a semi circle from side to side. I do these until I can no longer do them. Next, I repeat the reverse sit ups. Finally, I do the side to side reverse sit ups again, until failure.
All in all, this should take 10-15 minutes maximum, and your abs will be on fire for at least the next 10 minutes, as well as the whole next day (until you get used to the routine). I would recommend for beginners to use a 10 or 25 pound weight (for the first 4 set), as this is a highly intensive ab workout.
Bobby Sands - It's a combination of cardio and ab workout. The cardio will add definition (as you're losing fat), but the ab workout is what will really get the ab muscles bigger and give them the nice round shape. A lot of people say you shouldn't do cardio if you're trying to bulk up, but I disagree with that on the sole basis that it worked for me. In my experience, if you lift heavily and then burn 500-750 calories during your cardio exercise, you can eat a lot (preferably foods high in calories and protein, while being low in fat), which will help the muscles regrow, but you won't be gaining the fat back that you just burned.
Also, I haven't seen anyone mention this, but if you want to get in really good shape, you should do Lat Pulldowns and Chin/Pull Ups. These really build up your back muscles and once you start to lose inches on your waist, you'll have an awesome looking "V" shape (i.e. an attractive shoulder/back to waist ratio).
yea but the way i look at it is, your gonna have to eat a lot more if you are doing alot of cardio too. tbh i dont think i could eat that much.
^^what about barbell rows for your back muscles? what do you think of them.
some people have naturally wide hips though dont they? gonna be harder to get a good V Shape for people like that.
^^what about barbell rows for your back muscles? what do you think of them.
some people have naturally wide hips though dont they? gonna be harder to get a good V Shape for people like that.
I thought it would be too, but if you try to eat more often and slightly differently, it's much easier. For example, instead of eating three big meals a day at about 700 calories each, try to aim for six meals at 500 calories a piece. Your calorie intake also get MUCH easier with a protein shake. On days I lift, I drink a protein shake (750 calories) half an our after I lift, and a casein shake (160 calories) right before bed. Those right there are almost a third of my daily intake for calories on lifting days. Throw in a couple PBJs, maybe a chicken breast or two, and some cottage cheese over the course of a day and you're already at almost 2500+ calories. If you consciously try to intake higher calorie food, it's much easier than you would think. But overall, calorie intake is where I slack the most (i.e. on days I'm hungover I eat like 1500 calories at the most).
I'm not exactly sure what Barbell Rows are, but I'm assuming they are what I call Upright Rows. If they are one in the same, than I like Barbell Rows, even though I've heard other people say they can't feel anything. For a normal back workout, I do 2 sets of chin ups (8 reps), 2 sets of Lat Pull Downs (6-8 reps), 4 sets Lawnmowers (6-8 reps) and 3-4 sets of Upright Rows (6-8 reps). For a while I thought I was overtraining, but then I started to see huge results, so I stay with that routine for the most part.
I naturally have pretty wide hips so I know what you mean. However, my chest and back have gotten pretty big over the past 6 months, so comparatively they don't look too big. I actually need to add an inch or two back to my waist and another inch or two to my chest/back to compensate for my hips and get an actual perfect V. Some people just have to work a little bit harder than others though, and that's unfortunately the way it is.
I'm not exactly sure what Barbell Rows are, but I'm assuming they are what I call Upright Rows. If they are one in the same, than I like Barbell Rows, even though I've heard other people say they can't feel anything. For a normal back workout, I do 2 sets of chin ups (8 reps), 2 sets of Lat Pull Downs (6-8 reps), 4 sets Lawnmowers (6-8 reps) and 3-4 sets of Upright Rows (6-8 reps). For a while I thought I was overtraining, but then I started to see huge results, so I stay with that routine for the most part.
I naturally have pretty wide hips so I know what you mean. However, my chest and back have gotten pretty big over the past 6 months, so comparatively they don't look too big. I actually need to add an inch or two back to my waist and another inch or two to my chest/back to compensate for my hips and get an actual perfect V. Some people just have to work a little bit harder than others though, and that's unfortunately the way it is.
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