[richardbb85]

Originally Posted by squishy

Oh yeah definitely, I try to hit new pr's on compound exercises every time I go to the gym, on squats, incline/decline bench press, and overhead press mainly (I don't really care too much for deadlifting). Seeing improvements steadily, especially on the squat, which used to be my weakest lift. Don't laugh, but when I started off in July, I put two 45s on the bar, went down to squat, and just fell straight to the floor haha. In fact, couldn't even squat 200# at that time. Now, I got 250# for a few reps, 2 months later. Slow but steady progress.

I want to build my body as symmetrical as possible, so I spend an equal amount of time pushing and pulling. I have time to hit the gym twice a day, one in the morning and one in the afternoon, so I do chest and biceps on Monday morning, back and triceps on Monday afternoon, shoulders on Tuesday morning, Legs on Tuesday afternoon, and repeat 3X a week. Abs I do weighted every other day, and non-weighting on the remaining days. I know it may seem like a lot of load, but I keep the volume down and lift heavy. 5x5's mainly for compound, higher reps for accessory work. Hitting PRs, so I figure it's working effectively.

i am not quite sure how intense ur chest workout is, i know i wouldnt be able to lift anything after mine. cant believe u r lifting 2x a day n they 2 both heavy compoud workout. that routine sounds painful and time consuming but if it works for u then i guess keep doing what u doing.

[954Stealth]

Sure, follow a structured program. That first year is critical and most people (understandable because they're new) fail to recognize this. There are many programs out there specifically designed to maximize these newb gains I'm talking about. I can't hold anyone's hand but I can guide you in the right direction.... If you're not following a program then do a search a report back her with hat you find and your take on it and I/we will tell you what's up then.

[954Stealth]

Originally Posted by richardbb85

i am not quite sure how intense ur chest workout is, i know i wouldnt be able to lift anything after mine. cant believe u r lifting 2x a day n they 2 both heavy compoud workout. that routine sounds painful and time consuming but if it works for u then i guess keep doing what u doing.

If he's lifting 2x/day then it's not heavy enough...plain and simple. Even if it was he should do some research on the importance of rest and recovery time.

[squishy]

Trust me, it's working. I've been taking progress pictures every couple of weeks, and once I'm done with this bulk, I'll post up the pictures and let you all see the results for yourselves.

Nutrition is just one thing that I've always had a difficult time with, simply because I have to eat so damn much just to be in a caloric surplus. I get tired of eating rice, chicken, and sweet potatoes everyday, so I wanted to see what others are doing in their bulk, and how flexible it really could be.

[squishy]

Originally Posted by 954Stealth

If he's lifting 2x/day then it's not heavy enough...plain and simple. Even if it was he should do some research on the importance of rest and recovery time.

I did, and I found out that protein muscle synthesis is completed within 36-48 hours upon stimulation of the muscle, assuming one's nutrition and rest is on point.

I mean, numbers don't lie, I am seeing progress. In two months, squat went up from 200 to 250#, deadlift (when I do deadlift) went up 250# to 350#, standing military press went up from 90 to 120#, and just about every accessory exercise is going up as well. Maybe it's just my inner newb speaking, but I love getting to the gym twice a day, and I am able to work out with intensity. If it's not heavy enough to see progress, I don't know what is

[954Stealth]

Hey man if it's working for you then keep doing it!

[Billup]

What's the best approach for cutting into my abs? I used to use an incline bench where you set it at like a 45° and do sit ups at an angle, but we don't have one here at the plant, so I need an alternative.

There's a crunch setup on the workout machine that I usually put at 80lbs and I try to get in 5 sets of 20. I don't know how effective this is compared to an incline bench.

[squishy]

If you're trying to get ripped abs, no need to do weighted ab exercises. For non-weighted, my favorite are: For lower abs, hang from the pull up bar, and swing your legs up, trying to touch your hands. Try not to use momentum when doing it, and try to get as close to your hands as you can. 3x15, or as many as you can. Second, for upper abs, grab a 25# plate, lay on the floor in a crunch position, and go up to about a 45 degree angle. Really focus on pushing out when you go up, and relaxing when you go down. 3x20 of these. Finally, for obliques, grab any kind of bar, metal or plastic, doesn't matter, and hold it behind your back with both hands holding on to it, kinda like you would on squats, except a bit lower. Simply twist left then right. Keep your head straight while doing it. Focus on contracting the obliques. I go with higher reps on these, usually 3x75 (75 both left and right side together), but 50 is more than enough.

Now, for weighted exercises, which is going to build and grow those blocky abs, I usually stick with cable crunches, 4x25 on a weight I can complete these with. Second, I'll hold a 25# plate out in front of me and twist left and right to grow the obliques. Third, I love to get a 5-10# dumbbell, set it on the floor upright in front of the dip station (placed upright), go up and grab the dumbbell with both of my feet. I hold myself up, and bring the dumbbell up as far into my chest as I can, then straighten my legs, and repeat, holding the dumbbell between my feet. Works lower abs nicely with some added weight. 4x15 of these.

[richardbb85]

i wouldnt suggest "hang from the pull up bar" for a beginner, it's not as easy as it sound

[954Stealth]

I'd suggest fork drops and table pushes. I know that's not the answer you're looking for but you asked for "the best" lol

I do hanging leg raises
Decline crunches
Cable trunk twists
Planks

That's pretty much it for my "Core" ab excercies and 3x/week

and I feel my abs when I deadlift too

[squishy]

Originally Posted by richardbb85

i wouldnt suggest "hang from the pull up bar" for a beginner, it's not as easy as it sound

Idk, is Billup a beginner?

It's also not overly difficult either...

[954Stealth]

Originally Posted by squishy

Idk, is Billup a beginner?

It's also not overly difficult either...

The difficulty comes in the longer you pause at the top...

[Billup]

Originally Posted by richardbb85

i wouldnt suggest "hang from the pull up bar" for a beginner, it's not as easy as it sound

Mmmm, I wouldn't say I'm a beginner. I'm getting back in the groove, but I still have solid upper body strength. Shameful, but the last time I did forward pull ups, I was able to get 10 before being exhausted.

Is that any good? I don't really know.

[Billup]

Originally Posted by 954Stealth

I'd suggest fork drops and table pushes. I know that's not the answer you're looking for but you asked for "the best" lol

I do hanging leg raises
Decline crunches
Cable trunk twists
Planks

That's pretty much it for my "Core" ab excercies and 3x/week

and I feel my abs when I deadlift too

Honestly, what I can do is pretty limited. The setup at work is good to get me back in the gym, but the equipment provided is pretty minimal. If I can get results with a pull up "door" bar, then I'll go get one to use at home. I've tried the wheel on the ground thing, it sucks.

My favorites have been the incline bench, because I could wrap my legs in with earphones and do a set, lay down, do a set, lay down. My wrist was broken so that was the only workout I could do, but I saw a HUGE difference in my abs from that alone, and I want it back.

[kevinbahnz]

I just started working on getting my abs this Thursday morning and it is killing me every time I sneeze. I started with 15 mins on the treadmill(damm i hate that thing), 4x20 supersets of ab crunch machine, 45#plate standing side bends then push-ups/planks . Then I did 4x20 superset knee raises from the dip station, regular crunches then push-ups/planks. By the second I only got 10 reps of knee raises and crunches. Last super set I got 3x15 cable chops, cable crunches and push-up/planks. This morning I got in some leg exercises in. Since school started for the kids I've been getting into a good rhythm dropping my daughter off at 7:30am then hitting the gym right after and, also thanks to this OT post.

[richardbb85]

remember, u can do 1000 crunch everyday, it wont show if your bodyfat is high

[richardbb85]

traveling to hk next tuesday for 2 weeks, i found a gym that does the weekly pass. one week is 700 HKD = 90ish USD, insane!!!!!

i am just gona do the daily pass which is 150 HKD = 18 USDish.

[kevinbahnz]

Originally Posted by richardbb85

traveling to hk next tuesday for 2 weeks, i found a gym that does the weekly pass. one week is 700 HKD = 90ish USD, insane!!!!!

i am just gona do the daily pass which is 150 HKD = 18 USDish.

That's awesome, have a safe trip. Is 2 weeks abroad long enough. I've always wanted to go back to the homeland but i have limited time. Most of the people I know go for at least a month. My wife just got her new greencard yesterday and I was thinking about going for a week or two.

[squishy]

Best post-workout shake: 1 cup milk, 3 strawberries, 5 raspberries, 7 blueberries, 3 blackberries, 2 bananas, and 1 1/2 scoop whey protein. Soo refueling, and you'll reduce lactic acid buildup, which will in turn reduce soreness!

Best pre-workout: eat a bagel, chew bubble gum, and start raging. Haha

[richardbb85]

Originally Posted by kevinbahnz

That's awesome, have a safe trip. Is 2 weeks abroad long enough. I've always wanted to go back to the homeland but i have limited time. Most of the people I know go for at least a month. My wife just got her new greencard yesterday and I was thinking about going for a week or two.

i dont have friends there since i have been here for about 15-16 yrs without going back. plus, i am used to the lifestyle here....everything is so rushed back in hk. 2-3 weeks is enough for me

[Billup]

Well after focusing on abs, my stomach region felt tight as hell all weekend, which is what I wanted. I need to keep up with the consistency now. Worst part of it all, today is Monday, which is the one weekday I really struggle getting to the gym.

[954Stealth]

Originally Posted by Billup

Well after focusing on abs, my stomach region felt tight as hell all weekend, which is what I wanted. I need to keep up with the consistency now. Worst part of it all, today is Monday, which is the one weekday I really struggle getting to the gym.

You better go, @Billup . Don't come back here and tell us you skipped it. Get in there and do something! The fact that you struggle with it but still made it there will make it all the more rewarding