Hot Summer Body

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THBench

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Alright for about a year I was really into getting stronger and adding weight onto my exercises, but now im more into getting a nicer body for my gf. Im not sure what to do for bench sets and reps to get a more fuller chest and what exactly i should be doing (Flat, Incline, Decline, or flys) I usually do all of those exercises on the same day as chest but once again, i dont know the exact number of sets and reps. Obviously everyones body will respond differently but what do you think is the most effective? Also i dont have much of a six pack but i can outlift anyone my age at the gym when it comes to DB Sit Ups with 90 pounds, and im prolly one of the most skinny kids ull ever see. I'll be honest I dont eat a good lunch but i have a fine breakfast and dinner. One last problem is my back. I built it up for quite some time with reps of 8 and 10 but now I really want to define it. What do you think I need to do to get a better looking body for my gf?
 
Why are you so focused on benching? Stay around 10reps, and do mostly flat with some incline and flyes.

To get more defined, eat better.

Don't lift for anyone but yourself.
 
THBench said:
but i can outlift anyone my age at the gym when it comes to DB Sit Ups with 90 pounds, and im prolly one of the most skinny kids ull ever seeQUOTE]


hahahhaah aoh man...
it doesn't matther how many db sit ups you do with how many pounds. Your abs show according to whatyou eat. There's a layer of fat all over your body, also covering yoru rectus abdominus, and it wont' show your abs that much.

I have super jacked nice abs because i eat right and i do plenty of cardio + swimming to burn off excessive fat.

I do 3 sets of incline sit ups with only 30 pounds, 2 sets of incline twisting sit ups, 2 sets of dumbbell side bends, 2 sets of broomstick twists, and 2 sets of vertical leg-hip raises to workout my abs, but i run 5km 3 times a week and swim 500 m at least once a week.

And you said you wanna define your back??

I do bent over rows, lat front pulldown, closegrip chin ups, and seated rows for my back and my back is absolutely JACKED. But you gotta remember to also workout your ERECTOR SPINAE, which is pretty much the lower part of your back. I do deadlifts, hyperextension, and stiff-leg, straight back deadlifts for that. You wanna workout your entire body, not just your chest.

Your gf will love you with or without biceps. so think about htat first.
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mreik said:
So what is your goal? Get bigger, or get more defined?
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Get bigger everywhere but my abs and back. I heard you have to eat a lottttttt daily to get bigger, but if I do that wont it be hard to define my abs and back? and Azn, how many sets and reps did u do of your back? I usually do 8-10 reps for 4 sets. This will help define? For close grip chin ups, do yoou think I could use a lat pull-down machine with reverse and close grip to replace?
 
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No amount of reps will get you defined, losing bodyfat is all about what you eat. Getting bigger muscles means eating food by the bucket and lifting your ass off (10 rep range, around 4 sets). And don't try to lose fat and gain muscle at the same time, it'll take forever.
 
So then how would I get a bigger chest, but a nice pack of abs?

EDIT-- Possibly reps of 8-10 on bench, but eating healthy as well as ab workouts?
 
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THBench said:
So then how would I get a bigger chest, but a nice pack of abs?

EDIT-- Possibly reps of 8-10 on bench, but eating healthy as well as ab workouts?
Click to expand...

Yeah - possibly. Don't be so scared to put on weight though, you need food to grow, keep that in mind. And with the back...your back muscles will only help with the benching. Basic lat work (pullups, chinups), rows, and of course deadlifts will hit your back well.
 
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