What type of exersises do i do to work out my pecs abs and forearms?
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- Thread starter Loonybin335
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Pecs:bench press, most weight you can do with 4 sets of 6 repitions for size
Dont forget to work out your back the same day or your chest will pull your shoulders inwards giving you a hunch...
Abs- 4 sets of 50 crunches everyday if you can, i got my 6 pack that way...
forearms only? if you're working out your biceps/triceps (back and front of arm) make sure you do forearm exercise LAST or you wont be able curl....
to exercised the forearms just take a 10 or 15 pound dumbell hold it out in front of you and raise and lower your arms...
Dont forget to work out your back the same day or your chest will pull your shoulders inwards giving you a hunch...
Abs- 4 sets of 50 crunches everyday if you can, i got my 6 pack that way...
forearms only? if you're working out your biceps/triceps (back and front of arm) make sure you do forearm exercise LAST or you wont be able curl....
to exercised the forearms just take a 10 or 15 pound dumbell hold it out in front of you and raise and lower your arms...
Aiy, aiy, aiy.. badmotorfinger, do a bit more research before giving that advice to people.
For pectorals, bench press and decline bench press are great compound exercises, a wide-grip will focus more on your chest as well. Dumbell flys are a good isolation exercise for your chest too, just make sure that they come at the end of your workout.
You do NOT want to be doing 200 crunches a day. They should be treated like every other muscle. Do an exercise that you can do at maximum 12 reps of, such as weighted crunches, hanging leg-raises, v-ups, etc.
Your forearms should really be worked with the rest of your workout. Unless you are a bodybuilder really, you won't need to work much on your forearms. Rather use a thicker barbell and tighten your grip on it when doing your exercises.
For pectorals, bench press and decline bench press are great compound exercises, a wide-grip will focus more on your chest as well. Dumbell flys are a good isolation exercise for your chest too, just make sure that they come at the end of your workout.
You do NOT want to be doing 200 crunches a day. They should be treated like every other muscle. Do an exercise that you can do at maximum 12 reps of, such as weighted crunches, hanging leg-raises, v-ups, etc.
Your forearms should really be worked with the rest of your workout. Unless you are a bodybuilder really, you won't need to work much on your forearms. Rather use a thicker barbell and tighten your grip on it when doing your exercises.
Disagree all you want, there is so much blood flow in your stomach it heals quite quickly. Hell i've done 200 crunches everyday, holding 3 seconds each one after i gained some strength... I got my 6 pack in 1 month, and lets say its strong enough to do 500 proper crunches.. As for the forearms, he asked about it which is unusual so i gave a direct answer... You can also wrist curl a bar but i prefer the other method.
PS 'Ross Enamait' V ups are very difficult and should only be done by those who are trying to become warriors. 4 sets of 50 = 6 pack for show which is what this kid wants being that he is focused on his core and upper body only.
Stop handing out this kind of advice like candy, it is honestly crap.
is an exercise for warriors? I beg to differ.
I'm not trying to put you down just for the sake of doing it, I am trying to help you understand along with everyone else reading this thread.
For one, since when were we talking about the stomach? We are talking about the muscle around it. Second, this is totally incorrect. Show me a good source of where you got this information. Why would 500 crunches do anything for you, honestly? Think about it, your abs are a normal muscle, just like everything else, it would be like curling 1lb dumbells 500 times, there is no reason or point.There is so much blood flow in your stomach it heals quite quickly
... V-ups are for warriors hmm? I don't understand howPS 'Ross Enamait' V ups are very difficult and should only be done by those who are trying to become warriors.
is an exercise for warriors? I beg to differ.
I'm not trying to put you down just for the sake of doing it, I am trying to help you understand along with everyone else reading this thread.
When someone knows about 2 methods and prefers 'the wrong method' you should reevaluate your 'correct method'. Ross is a famous workout guy who published a "warrior's guide to underground fitness" which focuses solely on bodyweight exercises. His exercises are very effective (including V ups) but very difficult to perform; I’m surprised you aren't suggesting that looneybin do Russian Twists... The exercises you suggest are only necessary for fanatic weightlifters or fighters (people with a warrior’s mind/devotion)... If a beginner does these exercises he will end up doing it wrong, or reach failure after 2 repetitions and thereby accomplishing nothing (did your arms get stronger from lifting that a heavy box last weekend?) or lose his devotion to these grueling workout techniques. 200 crunches a day is very easy to do, and since there is so much blood flow in your core that a good nights sleep can repair this weak muscle. If you think about it, no muscle ever gets a full day's recovery, you are always using your arms, and yet construction laborers get used to lifting heavy stuff all day long? How is that possible if your muscles need days to heal? So if your arms get stronger despite the limited amount of rest (during sleep) think about your abs, they get much more rest than your arms and therefore would heal quickly according to the logic that you adhere to. Abs also have superfluous blood flow and combined with the excessive rest this muscle gets (most people don't lift with their chests, or continuously lift significant weight, nor do most people run continuously.) it makes the 200 crunches technique quite effective for beginers to intermediates...
Think of it as a graph, to gain a pound of muscle might take a week, to gain an additional pound would take 2weeks and to gain another pound would take 4 weeks(total 3 pounds muscle in 7 weeks) Before the muscle gaining curve gets excessively lengthy you can attain the first 2 pounds of muscle by doing lots of repetitions and eventually these 200 crunches would become less effective over time, so you slowly switch to holding your crunches longer for each one (I hold for 3 seconds which is equivalent to your difficult ab exercises)... A month later (my experience) and you have your 6 pack and you can continue these ab exercises to maintain it (or eat a 2500 calorie diet and still have the 6 pack 10 months later!)...The hardest part is losing the fat, my routine will get you the abs but the fat will hide it. This is where running is holy, the cardio burns the fat and you use your abs when you run, 1 mile a day will suffice.
Lastly my 500 crunches was merely A TEST of my abdominal strength, do you even have any abdominal muscles showing? PS women can't be warriors? Nice implication you pompous asshole, I apologize on your behalf to the all women serving in Iraq, Amazons, female police officers, and every woman with strong devotion like a warrior.
Think of it as a graph, to gain a pound of muscle might take a week, to gain an additional pound would take 2weeks and to gain another pound would take 4 weeks(total 3 pounds muscle in 7 weeks) Before the muscle gaining curve gets excessively lengthy you can attain the first 2 pounds of muscle by doing lots of repetitions and eventually these 200 crunches would become less effective over time, so you slowly switch to holding your crunches longer for each one (I hold for 3 seconds which is equivalent to your difficult ab exercises)... A month later (my experience) and you have your 6 pack and you can continue these ab exercises to maintain it (or eat a 2500 calorie diet and still have the 6 pack 10 months later!)...The hardest part is losing the fat, my routine will get you the abs but the fat will hide it. This is where running is holy, the cardio burns the fat and you use your abs when you run, 1 mile a day will suffice.
Lastly my 500 crunches was merely A TEST of my abdominal strength, do you even have any abdominal muscles showing? PS women can't be warriors? Nice implication you pompous asshole, I apologize on your behalf to the all women serving in Iraq, Amazons, female police officers, and every woman with strong devotion like a warrior.
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The pompous asshole is going to speak now, if that is fine with you. First off, I want to say that accusation came from God knows where, when did I say anything about women not being able to be devoted and strong? I have never and will never say such a thing and I don't even know where you got that from.
Only for warriors? You don't know what you are talking about - show me some proof that they won't be effective for the average joe. Show me some proof that 200 crunches a day will actually build strength in your core over a difficult set of 8-12. The bloodflow will heal it - give me a break. Show me some a good hard source of what you are talking about.
Pounds of muscle do not equal strength, by the way. How do you define six-pack? Everybody has a six-pack, its the way our muscle is shaped. If you speak of strength, your routine has nothing do do with a six-pack, no strength gains are made. If you speak of definition, your routine has nothing to do with a six-pack, your body fat percentage will not be effected at all by 200 crunches. If you speak of the number of crunches that you can perform without any reguards to strength or definition, then you have accomplished just that.
500 crunches will have nothing to do with showing how strong your abs are, it will only show you how much endurance you have gained in doing crunches, with no reguards to strength. Do your homework before you come accusing me of anything.
PS: Sorry for leading this topic off to a tangent, I'll stick with PMs from here on out.
Only for warriors? You don't know what you are talking about - show me some proof that they won't be effective for the average joe. Show me some proof that 200 crunches a day will actually build strength in your core over a difficult set of 8-12. The bloodflow will heal it - give me a break. Show me some a good hard source of what you are talking about.
Pounds of muscle do not equal strength, by the way. How do you define six-pack? Everybody has a six-pack, its the way our muscle is shaped. If you speak of strength, your routine has nothing do do with a six-pack, no strength gains are made. If you speak of definition, your routine has nothing to do with a six-pack, your body fat percentage will not be effected at all by 200 crunches. If you speak of the number of crunches that you can perform without any reguards to strength or definition, then you have accomplished just that.
500 crunches will have nothing to do with showing how strong your abs are, it will only show you how much endurance you have gained in doing crunches, with no reguards to strength. Do your homework before you come accusing me of anything.
PS: Sorry for leading this topic off to a tangent, I'll stick with PMs from here on out.
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Forearms
For forearms: Bar Hangs, Farmers walk, plate pinch, Heavy rows and deadlifts
stay away from using straps
For forearms: Bar Hangs, Farmers walk, plate pinch, Heavy rows and deadlifts
stay away from using straps
You posted a picture of a woman doing v ups obviously sending the message "look its not difficult if a woman can do it" this implication was futher supported by your statement "is an exercise for warriors? I beg to differ." Then you say "Everybody has a six-pack" that explains your continuous bull and my continuous laughter. Why bother to do crunches then? Its been proven you can't remove fat from a specific area of the body by doing a specific weight training exercise. (Muscle only helps prevent excess fat from accumulating in that area)No strength gains are made doing my crunches so that solid 6 pack i got from only doing my routine was a gift from Cornell for 'trying easy'. Enough with these posts already, you're a publisher who posts the newest gossip and calls any older practices 'no good' despite the fact people have been doing them for years and getting results. What next? Pushups are no longer effective? Enough already, stop trying to prove that you read more workout books than anyone else on this website. Nobody cares about your bull. I on the other hand post from PERSONAL EXPERIENCE. IF BOTH METHODS WORK THEN PICK THE EASIER OPTION...Regular crunches are EASY and still get you the 6PACK. 4 sets of 50 crunches(3 second holds when you get a little stronger) will get you a nicely developed muscle. Lose any excess belly fat you have with some cardio and there you go. Enought talk let the readers choose and post with their trials and errors. That is the point of workout forums afterall, to share ideas no matter how different, old, or scary they may be.
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It doesn't matter how many crunches you do, you will never see your abs if you don't get your diet in check. So if you think doing ab exercises all day will melt the fat around your stomach and give you a six pack your wrong.
Plus if you're doing all the right exercises (squats and deadlifts etc.), your core will already be getting worked.
And to the OP, I really hope you are not just planning on working your pecs, abs, and forearms.
Plus if you're doing all the right exercises (squats and deadlifts etc.), your core will already be getting worked.
And to the OP, I really hope you are not just planning on working your pecs, abs, and forearms.
Badmotor, like I said, I will continue via PM so that this thread does not get more hijacked than it already has.
Aiy, aiy, aiy.. badmotorfinger, do a bit more research before giving that advice to people.
sigh... that's what i've been saying to a lot of ppl but they just dont' listen.
Just let them go and do 92945 push ups and sit ups and then hear them bitch and complain "hey why do i not get bigger? why can't i lift more? why does my workout suck so much?"
One word: OVERTRAINING.
Just let them go and do 92945 push ups and sit ups and then hear them bitch and complain "hey why do i not get bigger? why can't i lift more? why does my workout suck so much?"
One word: OVERTRAINING.
Actually, the abdominals are predominately type I (endurance) muscle fiber, per Jonathan Fass, CSCS, so they aren't prone to grow much.
Also, since BW is fairly static, there is a point at which doing push-ups switch from using type II to type I and all you're doing is building up endurance in the arms, chest and shoulders.
my post: "4 sets of 50 crunches(3 second holds when you get a little stronger) will get you a nicely developed muscle. Lose any excess belly fat you have with some cardio and there you go."
KCA13: "It doesn't matter how many crunches you do, you will never see your abs if you don't get your diet in check."
my post:Its been proven you can't remove fat from a specific area of the body by doing a specific weight training exercise. (Muscle only helps prevent excess fat from accumulating in that area)
KCA13:"So if you think doing ab exercises all day will melt the fat around your stomach and give you a six pack your wrong."
Read before commenting.
PS:Currently bulking up the cool way (large double whoppers), while doing my routine. Despite the 4 pound weight gain in 1 week my 6 pack is getting bigger and more defined.
KCA13: "It doesn't matter how many crunches you do, you will never see your abs if you don't get your diet in check."
my post:Its been proven you can't remove fat from a specific area of the body by doing a specific weight training exercise. (Muscle only helps prevent excess fat from accumulating in that area)
KCA13:"So if you think doing ab exercises all day will melt the fat around your stomach and give you a six pack your wrong."
Read before commenting.
PS:Currently bulking up the cool way (large double whoppers), while doing my routine. Despite the 4 pound weight gain in 1 week my 6 pack is getting bigger and more defined.
(Muscle only helps prevent excess fat from accumulating in that area)
Post a study showing this.
Don't believe it. Your mirror is using photoshop.
Haha, gold dust mate.
Whats wrong with your face?