should the workout starts both in the same session or one part in each session ?

chest or abs first ?

It doesn't matter all that much.

10s.

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what is the most effective ways to train abs ? I think sit-up is not really effective for me. There is fat at the abdomen .. wonder how to remove it make shape out

I do crunches and leg raise... To get 6 pack u need to do cardio to get rid of the fat, im doing rope skipping and its really effective

nice tips ... going to try it out. thanks

Buy those plastic type skip rope, they have better speed and easier to use

Cardio + lower calorie than u need per day = lowering body fat

You need to drop your overall body fat % to around <15 to have visible abs.

You cannot spot reduce.

ok ... will try . 10s !!

sound uneasy. i used to run once per week for about 30 minutes. i guess it's not enough.

will try with skipping rope to see how.

chest training seems much easier than abs. after training 2 weeks, the chests already "expand"/

Once per week 30 mins is not gonna cut it. Skipping rope (high intensity, around 100/min) for 30 mins, everyday plus caloric deficit is gonna work. I did it before, from 72 to 66kg. I cut most of my rice, i replace my dinner with salad with some mango chunks, almonds, sliced chicken breasts (lean) and some fried eggs.

What kinda chest training did you do for you to see results in just 2 weeks? What sorcery..

i don't think i am going for high intensity exercise. i wish to have some exercise as simple as my training on my chest. which is just normal dumbbell lifting, back lays down and press up the dumbbell for 1 hr, as many reps as possible.

hmmm ... abs ... i just want the shape appears, enough already.

focus on your goals.. but also make it fun. to burn fat its better to do interval training..

if u like to run, do short sprints. if u like lifting do HIIT with dumbells..if u like bodyweight core exercise try those p90x workouts videos. short burst of high intensity cardio its better then long low impact cardio at burning fat.

and doing high reps till failure is not recommended for most beginners..ur prone to injure yourself.

It's bench press. As many reps as possible in 1 hour? You won't get much mass for sure. About lifting and lowering body fat, most answers are in the sticky liow

opss .. i didn't mentioned it clear.

i do many sets in 1 hour, each set for 10 - 12 reps. I will take 3 to 4 secs when lift down dumbbells. rest 1 minute then repeat the next set. I lay on floor, so i called it "floor press".

i am more enjoy to do floor press and really dislike to do push up because it is so much tiring. I will give up after 3 sets of push up ...

This post has been edited by work_tgr: Apr 1 2013, 11:40 PM

I've been doing floor press for months back then when I've yet to sign up the gym. It's entirely different. I don't feel the tension on my pecs, mostly on my triceps. It's a bit different if you do flys on the floor though.

How much are the weight of the bells?

I feel the tension on pecs but less on triceps. It's really different than you.

I lift 7.5kg for each dumbbell. I feel to increase more weight to 10kg

I never try bench press yet because i don't have a bench at house.

This post has been edited by work_tgr: Apr 1 2013, 11:59 PM

I did a lot of reading for this floor vs bench presses. The ROM of floor press just ain't gonna cut it. The small upwards thrust is the one activating the pecs and for this to happen your elbow must be slightly below your back. The floor limits this ROM and I'm not sure how you could activate your pecs.



I lift 10kgs back then and it's easy for me. I could go over 10-14 and still not reaching failure. Mostly my triceps would give way.

So when I started benching in the gym, it's an entire different experience. I've got crazy DOMS all over my pecs. It's a different sensation.



This post has been edited by GameFr3ak: Apr 2 2013, 12:03 AM

i don't know ... but floor press works for me. After 5 sets, i could feel the tension at pecs.

But I am definitely going to try with bench press if i could get a bench.

This post has been edited by work_tgr: Apr 2 2013, 12:15 AM

i would like to ask abt Abs.

My details below-
BMI: 21.9kg
Body fat: 17%
Lean body mass: 59kg

Im a slim type. I wan a six pack but i got tummy. I know that in order to see the abs i have to lose my fat first right? Since im a slim type, do i need to do cardio or just full body workout to lose the tummy? if i do cardio, i will look even slimmer right?

Another question is, abt the cardio...how long should i run? should i stop once reached the Target Heart Rate (THR) or continue to run and maintain the THR and stop until the the time that i set to stop?

If you're limited by the ROM on floor presses. stack old magazines in the shape of a bench, a voila. Same ROM as a benchpress.

hard to imagine without pic. post a pic of you , blur out the face.

nice one.

but, i made bench with chairs (the type without back). Three chairs in a row.

I agree with GameFr3ak ... it is much more effective.

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ABS ... *sigh*, it's a tough one.

This post has been edited by work_tgr: Apr 11 2013, 11:36 PM

you need to really burn off quite some calories every single day.
not js on a weekly basis.

go for a 30mins run daily + lower down your carbs intake, especially for dinner.
you will see result within 2months.

For ABS, I hope to have the muscular six packs, not the slimy type. Exercise too much will make muscle smaller.

Running daily is impossible for me due to work, maybe can try with once every two days.

I'd recommend to train abs the same way you train any other part of your body.

And your nutrition consumption if FAR more important than doing 2 hours of cardio everyday. In fact, you can get abs without doing cardio at all by just adjusting your nutrition (read: caloric) intake.

work ur abs at the end of ur main workouts. say chest and back...after ur done with ur main workout. follow by cardio and abs workout for 15 to 20 minutes max...