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PERBOD 05-27-2005 06:34 PM

Need a little help on buffin' up!!
 
hey i need some help on a couple area's on my body so i can be happy

Abs
at least 300 sit ups a 30 sec break after 150 sit ups

100 leg lifts a couple second of break after 10

Arms & Chest/shoulder & back

Lay down flat on floor and lift 2 dungbell 20 lbs on left and 20 lbs on right

100 shrugs with 2 dungbells 2o lbs on left and 20 lbs on right ( little break after aevery 30 shrugs) oh and im not sure if theyre even called shrugs but its when u stand and hold the 2 dung bells and lift them in like a circular motion using ure shoulders

at least 50 curls with 20 lbs on left and right

thats all i can think of i can do (im new)

Tell me what else i should do to improve o those areas

Dr X 05-28-2005 01:27 PM

You should join a gym. Is that all you have is 20lb dumbells?
Don't do shrugs in a circular motion. Just go up and down. Try to touch your ears. Anyway what equiptment do you have to work with? and eat some food.

BG5150 05-29-2005 11:46 AM

For the abs, try doing crunches, and bicycle kicks. For the leg lifts, try putting a dumbell in between your feet for added resistance. Russian twists will help with the 'bliques, too.

emceemikkal 06-01-2005 07:33 PM

is it just me or is this dude like doing way more than he's supposed to be? 'cause everytime i mention some kind of workout like he just said people always tell me i'm doing way more than i'm supposed to be...

BG5150 06-02-2005 08:24 AM

Lotta reps/low weight = good tone
Low reps/high weight = growth

At least that seems to be the common wisdom.

apocalypse 06-10-2005 09:30 PM

Quote:

Originally Posted by BradG
Lotta reps/low weight = good tone
Low reps/high weight = growth

At least that seems to be the common wisdom.

I know that 311 is going to disagree with u. :D When I cut down, I usually throw in few sepearation excercises and I watch the shiznet that I eat :D and up my cardio.

Darkhorse 06-11-2005 05:58 AM

For pronounced abs, all it takes is a very strict diet. However, you also want to make them bigger to help them show. This would mean to treat them like any other muscle. I agree with BradG that you need low reps with heavy weight for growth. I disagree with the latter BTW (Apoc) :D Anyway, what works best for me is to use the exercise ball at your gym. Use the ropes on the low cable pulley and add some weight. Try and hit 4 sets of 10-15 reps. Just make sure that you're leaning all the way back on the ball to seriously stretch your abs. (I do 15 degrees back).

Another good one is russian twists. Pm mw if you want to know how to do them. We always did these in the Corps so it obviously works ;) IMO

apocalypse 06-12-2005 10:23 PM

Common 311, Russia is our enemy. I am going to do that excercise only if u call it american twist :D


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