I am confused

N

novice

0
Hi everybody

I started working out and I have some question.
Lets say I am doing a day with chest.
To complete a program on my chest I have to go for the incline, decline and horizontal bench (with free weights, I prefer because u fully work both sides this way). Then Butterfly for the 3 positions. This takes u a lot of time in itself and u didn't even touched the shoulders nor the back or the legs, don't even think of the biceps. So when I see people working about an hour max I am kind of suprised.
Also one question: what do u go for when u don't have an declined bench ?
what's the subsititute for it ?
And finally what's the best way to get nice packs ? Cardio ? or tons of crunches ?

Thanks
 
About your chest question - I do pecs 1-2 times/week (a 4-day cycle) - I usually do flat every time, adn then each week I vary between incline and decline.

By "packs" do you mean a 6-pack? Your abs? A clean diet is going to get you there more than any form of exercise will.
 
you want about a 30 sec rest in between sets and a 1-2 min rest between positions and different muscles. this will change from person to person and training styles. as for training for an houre it's not like as soon as the buzzer goes of you drop your weights no matter where you were. and like spock said you can train it another day if you find it's taking too long. and she also covered the pack issure there.
 
As far as working out for an hour, it's not particularly tough if you precede or follow your resistance training with 30-45 minutes of cardio :)
 
as a substitute for decline press u may try doing push ups on the floor with your hands level with your ears and not your shoulders. this is by far a superior exercise to developing functional strength in the upper body and core since you are not supported by a bench doing half the work of a bench press for u. true u will probably not build huge pecs from this exercise but it will work the stabilizers of your "upper core" (shoulder girdle) and your "lower" core (pelvic girdle) simultaneously. check out the articles on core training on my website at for more details on core training.

six pack abs can be achieved by losing body fat and doing curl ups. in fact most people probably have six packs and yet dont know it because it is covered in a layer of fat. curl ups should be just that, curling your spine and peeling it off the floor like you have double-backed tape stuck to your back. it is crucial that you keep your spine curved and rounded and your neck tucked throught the entire lift and descent of the trunk.

also NEVER fix the feet during abdominal exercises. this is one of the biggest mistakes people make when they do ab exercises. fixing the feet causes the hip flexor (groin) muscles to initiate the movement instead of the abdominals, and if the abs are weak will cause the pelvis to rotate forward causing a "hole" in the low back. this has the effect of actually stretching and weakening the abdominals instread of strengthening them.
 
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