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Whats the bext exercises & nutrition for building on chest and abs

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Whats the bext exercises & nutrition for building on ch... - 2/21/2005 3:04:52 PM

oxygenuk

Posts: 2
Joined: 2/21/2005
Status: offline

Hi thread says it all but ill now go into more detail

I want to know what exercises are best to keep at most the time down the gym and at home for my chest and abs as that is what needs developing the most? and how many reps etc should be done with the exercises you state? also i have a slight little hunch in my back and im 20 years old so need a good exercise for straightening out my back too, which exercises are best suited for keeping my back in a reasonable shape?

and most of all whats the best food/nutrition to have? (before i stopped going to gym becos i couldnt keep up with monthly costs (ressurecting myself down the gym again soon tho thats why im posting here) i used to mainly eat sausages and a tin of tuna but then im not good with knowing what to eat before i go to the gym so id like some advice of you guys whats best to eat etc that can be cooked, eaten cold, whatever you can buy from the shops easily, sausages and tuna, chicken etc but most of all i want the opinion of you guys what to eat to get what i want, much more meat on my body :)! and also whats a good time period or eating and working out? (eg: how long to wait after ive eaten to start working out and how long once ive finished till i can start eating again)

look forward to your reply guys, any help very much appreciated.

ps: Hello im new to the forum and glad to be joined to what seems a number 1 community for the needs.

Post #: 1

RE: Whats the bext exercises & nutrition for building o... - 2/21/2005 9:37:09 PM

xmax126

Posts: 590
Joined: 11/14/2004
From: Dirty Jerzey
Status: offline

welcome to DB

for chest- 3-4 sets of 6-8 reps is good
flat bench
incline bench
fly
decline bench

for straigthing the back 3-4 sets of 6-8 reps
deadlifts
t- bar rows
cable rows

abs 3-4 sets of 8-12 reps
hanging knee raises
weighted crunches

why do you have a slight hunch in your back? is this just bad posture or something more serious? if its just bad posture (shoulders hunched forward) the above exercises should help. to hit the upper back you want to pull the bar to around your upper abs, lower chest. you can also do shrugs to work the traps. which are the around your shoulders and neck and might help pull the shoulders back.

but depending where this hunch is deadlifts might help. they work the lower back. pull ups and lat pull downs are some other great back exercises.

as far as diet ill leave that to the others cause my diet is pretty bad. but as far as when to eat. i like to eat right before i go to the gym. so maybe thats about 20 mintues between the time i stop eating and start my first working set. but be carefull not to over eat. you dont want to feel sick in the gym. especially if its squat day.

and you should eat as soon as humanly possible after a workout. if the gym is far bring a protein shake/bar or anything with you. eat it in the car on the way home. from what i have read its important to eat within the first 30 mintues after a workout. i was a pretty skinny guy and that was/is what ive been doing to help gain weight.

(in reply to oxygenuk)

Post #: 2