Lower Abs
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Lower Abs - 1/21/2005 4:14:08 AM
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Kreaol
Posts: 64
Joined: 1/20/2005
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Hi all!
*Edit*
I found a topic on this forum for lower abs, so forget the lower abs bit if you read this topic earlier.
*/Edit*
Currently, my workout plan is: ( I am starting off, so it is a bit weak )
Benchpress: 95lbs, 4 sets, 10 reps each ( Moving up to 5 sets and 11 reps soon )
Crunches: 4 Sets, 25 each
Workout for Forearms ( dont know what its called, just know it works ): No info
Bicep Curls:1 set, 15 reps
I am steadily adding more to my reps, especially with the bicep curls. I only do one set because by the time I get to them, its time to go to school. I am working on waking up earlier so that I have more time. I currently workout for only a measly half hour. I am also planning to add running soon, once I can wake up earlier.
I know what to eat, when, and how, so I don't need help in that department.
< Message edited by Kreaol -- 1/21/2005 11:39:09 AM >
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RE: Lower Abs - 1/22/2005 3:20:19 AM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
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dont worry about being weak. i only started off at 135lbs for 10 at 23years old. so dont feel bad. i hope you are not doing that routine everyday before school. you need to give your muscles at least 3 days to recover. do not move up to 5 sets and 11 reps. since you are starting off do 3 sets. especially since you need more time before school. if you can do more than 10 reps add more weight. do not go over 10 reps. this also applies for your biceps. 15 is way to high. lower the reps and add more weight. i would do biceps on another day to give me more time. why are you giving your forearms and abs priority over your biceps.
are you able to incline your bench. what equipment do you have. a full body workout would really benefit you ther most.
(in reply to Kreaol)
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RE: Lower Abs - 1/22/2005 3:46:09 AM
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Kreaol
Posts: 64
Joined: 1/20/2005
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Hmmm... Ok, I will add more weight to the bench and to the curls. And lower my sets down to 3, if you think that will really help. So really three days after doing only 3 sets? Wow. I am up to doing that no problem. Can't wait to get started.
I have a kinda of small bench press setup. It has a bicep curls thingy in back, which can turn into a... sorry, don't know what its called.... into a bar which is above my head, which I sit down under it and pull downwards. I think it works my shoulder muscles. The bench does have inclines of 30,45,and 60 degrees.
I will start on the fewer sets soon, once I get some more weight to add. Suggestions about resting are extremly well liked.
(in reply to xmax126)
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RE: Lower Abs - 1/22/2005 5:32:00 AM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
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you need to get yourself some dumbells. they will add to the list of exercises you can do.
this plan has you working out one body part per day because of your lack of time. i tried to list exercises that you can do with the equipment you have.
monday chest
ok do 3 sets of flat bench, than 3 sets of incline bench set at 45 degrees.
tuesday back
do 3 sets of bent over rows with your barbell. see pic on how to do them. the other thing you are talking about probaably has a cable and the weights slide up and down right? this is called a lat pulldown or high pulley. now do 3 sets of lat pull downs. see pic. this works your back and gives it that v shape.
wednesday
triceps
3 sets of close grip bench press(bench is flat). 3 sets of pushdowns with the high pulley
biceps
do 3 sets of barbell curls. than 3 sets of preacher curls (thingy in the back)
thursday legs
3 sets of deadlifts, and 3 of stiff leg deadlifts
friday shoulders/ traps
3 sets of front barbell raises. 3 sets or side raises holding weight plates in each hand. 3 sets or barbell shrugs.
saturday rest
sunday rest
(in reply to Kreaol)
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RE: Lower Abs - 1/22/2005 6:14:33 AM
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Kreaol
Posts: 64
Joined: 1/20/2005
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Ouch, the barbell bent over row and the stiff leg deadlift look like the will hurt my back. You know, like when you are suppose to lift heavy weights with your knees and not your back? Ouch, but I will try this regimen. Oh, I forgot to add, I do have dumbells, but they are only 10lbs each.... I can get two 15s, and maybe one 24, but I am about limited to that until my paycheck comes in ( about a week or two... ) I will try this stuff out though. I have Arnold Swarch-HowEverYouSpellIt encyclopedia to modern body building, so don't worry about pics next time unless I ask, I will probably be able to find the pic in the book...
 Thanks though! How bout resting? About 3 days per muscle group?
(in reply to xmax126)
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RE: Lower Abs - 1/22/2005 7:39:08 AM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
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since you wont be doing alot of exercises i dont think 3 days rest will hurt. but you will have to work 2 body parts per day. if you have time for that than go for it.
try this
day1 chest/bis
day2 tris/ legs
day3 back/shoulders
day4 abs/ forearms/traps
day5 repeat day 1
deadlifts will strengthin your lower back not hurt it. just keep good form and dont use to much weight. gets some dumbells so that you can adjust the weight. ones with screw on collars. if you dont make sure you buy some db's that are heavy enough to do dumbell presses.
(in reply to Kreaol)
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RE: Lower Abs - 1/22/2005 9:52:37 AM
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Kreaol
Posts: 64
Joined: 1/20/2005
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Ok, I will try that... Next problem, my left arm has noticably less muscle then my right ( being right handed ). When I do dumbell excersizes and such, should I do an extra set for my left arm?
And what workout will work good for my forearms?
( Thanks by the way for helping out, this is very enlightening )
(in reply to xmax126)
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RE: Lower Abs - 1/22/2005 10:33:06 AM
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rippedchick
Posts: 5624
Joined: 1/8/2005
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power cleans and reverse curls help with forearms, plus inward and outward wrist curls. also, might I suggest tacking on some calf raises to your leg routine, since it's really short anyway that may be another good exercise to try.
_____________________________
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Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to Kreaol)
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RE: Lower Abs - 1/22/2005 10:15:29 PM
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JayKid
Posts: 320
Joined: 11/28/2004
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advice given has been good... go with what xmax has been saying
also, just do enough weight so your left arm can keep up with your right, and after a while they will be able to match in strength. Don't do extra sets or anything, same for both arsm, weight, reps etc. The difference shouldnt be THAT great, but it's enough to make it hard when using DBs at first. so just keep the weight low enough for both arms to do the same and increase the weight with both arms when needed, youl get used to it and itll be fine.
(in reply to rippedchick)
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RE: Lower Abs - 1/23/2005 12:14:59 AM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
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im really surprised when people say that their left arm is smaller and they are right handed. imagine this. you are right handed and stronger in your right hand. you lift the same weight for both arms and do the same number of reps. your left arm is the weaker arm but you can still squeeze out the same reps. just barely but you do it. so in that sense your are working your left arm harder. you have to work it harder to keep up with your right stronger side. because of this your left arm will grow bigger even though it will be weaker.
thats how i figure that my left arm is a quarter inch bigger even though its weaker because im right handed.
my arms are only .25 inches off now but they weren't always that balanced. this is what i did to balance them. what i believe you should do is push that left arm extra hard to keep up with your right. dont go doing extra sets for it. what i do for dumbells is if i did 8 reps on my right. i will spot my left side with my right hand to make sure i get that last rep or 2 in, till i reach 8. my arms are only .25 inches off now but they weren't always that balanced.
i believe that when you let the weaker arm dictate how many reps to do.. you are slowing down yourr arms potential.
(in reply to JayKid)
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RE: Lower Abs - 1/31/2005 9:24:34 AM
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Kreaol
Posts: 64
Joined: 1/20/2005
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Oooo... K... Next question: Me, being 18, 5'10, 150 lbs, what should be the approximate time that I should see results and, if possible, will I look by summer time like someone who spends 1-2+ hour(s) working out?
(in reply to xmax126)
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RE: Lower Abs - 2/8/2005 9:25:41 AM
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c_note28888
Posts: 3
Joined: 12/29/2004
Status: offline
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Sure, you will see results if:
- you stick to your diet well, try to eat 5 to 6 meals a day, so you get enough proteins to help your muscles grow
- hit the gym 2 to 3 times a week, doing the exercices the right way
and have enough rest, at least 7, 8 hours of sleep per night, your body will need it!
Good luck!
(in reply to Kreaol)
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RE: Lower Abs - 2/12/2005 5:15:24 AM
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Tiki Tiki
Posts: 102
Joined: 1/7/2005
From: Ohio
Status: offline
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it depends alot on your genetics. (ectomorph,endomorph,mesomorph.) are people in your family prone to great lifting results? everyone WILL see results from keeping a continuous, diet and intense workout over an extended period of time. some will much more than others. just remember, the harder you work yourself and less you cheat the better the results. my example: im naturally skinny and ive added 10lbs of muscle in 6 months. (3 of which i was slacking and not tryin hard.) so heres the major factors:
1.) healthy diet
2.)genetics
3.)consistency
4.)intense workouts
5.)proper form
6.)MOTIVATION
_____________________________
"Isn't an hour of pain worth a lifetime of glory?"
height: 6'
weight 155lbs
Flat bench:205
Squat:290
Deadlift:315
Shrugs: 315
HangCleans:160
(in reply to c_note28888)
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