Discussion in 'General Discussion' started by zabiMARU., Oct 12, 2006.
uh....having abs doesn't mean you are in shape. If he wants to get in shape, he should run, eat healthy (providing he eats like a child..), and exercise regularly. It sounds like something out of a book, but it is true. Hit a punching bag, jump rope, crunches (not food related...), and run as far as he can, increasing his distance each time he goes out.
No problem. A little quick correction is "toning" doesn't even really exsist. Essentially what some say is low weight high rep = tones the muscles, while high weight low rep makes the muscles larger. The latter is true, and low weight high rep also makes the muscles larger (over a much longer period of time) but it conditions the muscles to have more endurance. There is no such thing as toning a muscle, or defining. Your muscles all look the same (slightly different from person to person) but when you're born all of your muscles look the same. When they grow, they remain that same shape they just expand. In order for "tone" to exsist two things must occur. Firstly, you must have the muscle you wish to have looking defined be built at least somewhat. Secondly, you must have low enough bodyfat so that the fat covering over the muscle tissue doesn't block the imprints left on the body. Example, those guys in The Worlds Strongest Man competitions have extremely built abs, and assuming they had 6% bodyfat they'd look unbelievably defined, however they are still that defined now.
That being said, myself I prefer doing crunches, incline crunches, resistance crunches, and finally alternate heel touches.
I am sure you all know how to do a normal crunch, however for all of you that do 25 million of them every night before bed, you aren't doing them correctly. Don't kid yourself, you aren't shooting for aim, you're shooting for optimum isolation of the abdominals. Ideally if you had absolutely no muscles in your body anywhere except your abdominals you'd still be able to do crunches. This isn't quite possible, however that should be kept in mind. Many people use other muscles far too much during crunches, you want to do them slow and make sure as much as possible you're only using your abs. Trust me, you won't be able to do nearly as much a before and you'll feel it a whole lot more.
Incline crunches work by the same idea as crunches, except take a stool or chair without a full back rest (so you could stick your legs through something at the back of the chair) and lay down on the floor, butt as close as possible to the front chair legs, and stick your legs and feet onto the chair and get your knees to form a 90 degree angle. This works the lower abs very well.
Alternate heel touches are when you lay on your back, arch your knees and bring your feet into your body a bit. Try to stay laying down, and twist your body side to side as you touch your ankles. Adjust yourself until you get the most distance possible where you can still do it without lifting your body. Trust me, you'll feel this too if your obliques are not yet conditioned well.
Hitting your upper abs is more difficult (for that ever wanted 8-pack). You can achieve this through T-Bar rows, which I wouldn't recomened for most of you, unless you can deadlift well over 200 lbs without hints of trouble, which unless you are already lifters or meso/naturally strong you probably won't be able to do (with perfect form that is). I mean, you can T-Bar less but I don't recomend it, and if you don't already know what a t-bar is chances you aren't ready for it in the first place. Anyway, thats more for real bodybuilders, and the alternative is incline pushups. Put your feet on a bench or a surface aprox. the height of your arm length and do pushups off of that. Focusus on the lower pecs and upper abs.
If he wants to get cut
If he wants to bulk up
Read forums and learn how to work every muscle group not just one group
For big biceps I reccomend doing Preacher Curls
GO to the section that says (Want 20'' Arms?)
and click Preacher curls you can do this with a bar bell or dumbbell's for Dumbbells just do it one at a time. Get the correct form and it will help big time
(well it did for me) GL
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