Wanting Six Pac Abs & More Definition

M

morfius

0
Hi, I would like to develop my upper body to give it a much more toned definitive look. I would like to develop my pecs and also gain some definition in my abs with a clear six pac. I am starting now, seeing as it gives me a good 6-8 months to work on.

I don't know how good this routine is, but I am able to do this daily:

4x20 press ups (move on to 4X30 when possible)
4 sets of bicep curls to failure (around 4-6 reps each arm) the dumbells are only about 12kg each, so yer i'm a bit pathetic right now.
4 sets of 20 bicycle crunches or leg raises

Now I can do that each day, however, I don't think it would get me too many results.

My metabolism is quite good in that I can eat and snack very much without gaining any weight even while remaining sedentary. I'm quite an active person much of the time however.

Here is my current middle section:

I would like to look more like this rather toned statue :rolleyes:


I am 16 and am about 6' 2" and weigh around 75kg (165lbs)

Thank you for any advice/ help you give me.
 
No amount of curls and press ups will ever get you that body I'm afraid. In fact, from your starting point I wouldn't bother with any of your current routine. If you're doing sets of 20 for press ups then they're too easy for you to perform to build muscle. Curls, well, they're OK if you're a body builder with an already great physique but for a newb they just take precious energy away from the big money lifts like squats and deadlifts. For the upper body, great mass builders are chins, dips, rows and presses (eg. bench, DB chest press) and for lower you have many variations of squats and deadlifts.

And remember that your lower body must be worked in equal proportion to your upper body if you want a decent physique. Lower body work helps stimulate upper body growth too

To get an idea of what you need to be doing read the weight training stickies, then read the nutrition stickies, you need to gain weight to look like the statue guy. I'd guess that if he were your height and not made of stone he'd weight about 200lbs
 
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Thanks for the reply.

For upper body exercises e.g. bench press, how many and how often do I want to be doing them for best results. Also, how near to max should I go for?
 
When you're starting out a 3x10 routine is very effective, lift as heavy as you can with correct form for all reps. Some people can rep at different levels of their 1RM so there's a bit of trial and error at first to see the level you're at, although with benching it's a good idea to underestimate at first because you don't want to get crushed by a bar

Also, when starting out you'll get good returns from a FBW; remember to do the compounds for lower body as well as they hit the larger muscle groups which stimulates a hormone release promoting growth. This is essential, you'll get bigger all over at a faster rate
 
Thanks for the reply

For the FBW are circuits good with 1 minute per exercise and a number of laps including squats, crunches, bench press, press ups, 1 arm pulls, lunges, leg raises, cleans, burpees etc.

How much cardio should I be putting in and how should my one week routine look like e.g.

Monday - Weights (upper body & abs)
Tuesday - Weights (lower body, legs & abs)
Wednesday - Cardio
Thursday - Weights (whole body)
Friday - Circuits
Saturday - Cardio
Sunday - Rest/Cardio

I know that there is no such thing as area targeted fat loss. When building up muscle in a specific area, does the fat come from that area or from all over the body for build up?
 
Your routine looks a lot better now, I don't use circuits myself so can't really say if it's a good set up but now you've added things like squats, cleans and bench I'm sure you'll get better gains

With regards to fat loss, the body chooses where the fat loss comes from first I'm afraid. Some people lose it from all over the body, others find it hangs around certain areas for longer but it definately doesn't only come from the area where muscle is being built
 
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