Looking for best way to build upper body, including abs.

V

veeeight

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I'm 18 years old, and I've always played sports, but I've never had the upper-body strength I wish I had. Abs are quite important to me- I'd like to have a better defined six pack(hardly visible now).For the last two months, this is what I was up to:
(in order)
-Drink some water
-20-30 pushups
-30 crunches
-Lay on back, swings hips to ground and back up. 10-12 reps on each side(saw this in a runners core strength thing)
-Lay on back, hold myself up on an angle with one leg at a right angle, and the other pointing out, with my body straight, and only shoulders and leg touching.(also from the core-strength thing. I hold it for about 30s, for 4 times total, switching legs)
-10-15 more pushups
-20-30 more crunches
-Drink a bunch of water and have a spoonful of peanut butter

I really have no experience with fitness, as I've never even been to a gym(and don't want to start going now, just want to keep things simple at home).
Could some people please suggest how to build on or change my current program, please? I've really just guessing what to do, and I know that there's stuff a lot better to have than only peanut butter.

Thanks in advance.


EDIT: I'd really like to be able to do this at home, with not much more than an exercise ball. I do not have weights.
 
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Welcome to the forum. :)

I have 2 words for you "Ross Training".


The best way to gain strength is by using weights. Squats, deadlift chin ups, bench press etc. You can gain a lot of strength endurance and get in great shape by doing bodyweight stuff, butyou will need to find a place to do pull ups/chin ups. The link i posted will be very helpfull.

BTW ab training wont make your abs show. You have to lose fat.
 
You need weights if you really want to GAIN size. With body weight workouts your more likely to tone than add any real body mass.

Take Care
Sean
 
I agree for the most part with the comments above. But to be honest, you weights don't have to be dumbbells, barbells, plates, etc. Get creative and make your own weights. throw sand in a burlap sack. Put rocks in a back pack. Find an old tire from a tractor. You can do all sorts of exercises with these as weights that will help you put on some muscle. Heck, you could even have a kid or girlfriend help you out by providing resistance in an exercise. IE: push or sit on you back while you do pushups, push on your shoulders while doing a tricep press with a chair...makes sense?

Also, your abs only show when you get the body fat down to a low enough percentage that the muscles aren't being covered by the subcutaneous fat on the stomach. Don't get me wrong, building the ab muscles help, but it's the overall body fat percentage the makes all the difference.

Hope that helps.

Jo Chris
 
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