Thanks for all the work on this thread. Im new to T-Nation, and looking forward to good information and conversation.
bump bump
do the humpty dance
I’m new here, and this is one of those reasons why I keep coming back and why this site is so great. Good stuff.
Vroom! you rock! the vid links are choice!
thanks man!!
bump
hey man awesome advice totally new though and i have some questions but how do i post them in a thread?
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Hit the reply button, R with the triangle on the right side of the screen.
[quote]aussie24 wrote:
hey man awesome advice totally new though and i have some questions but how do i post them in a thread?
[/quote]
If you want to create a new thread of your own then click on the “Beginners” banner at the top of this page (for example). You’ll be taken to the list of threads in the beginner category.
On the category thread list page you’ll see a “stamp” icon that will let you post a new thread… it is located in the “banner” while viewing the category list.
HI
im not actually a begginer but im new 2 T-Nation. ive got nothing else to do so im talking 2 u wonderfully interesting people about weight training gimmi tips coz im bored
(not that they will help me of coarse)
I reallt like this site alot. I’ve been reading it for a few weeks now. I already got alot of tips on exercises and training. Does anyone know what I could do for abs? I read somewhere that weighted sit ups are the best exercise for abs.
I was wondering what I could do to add size to my abs. Would weighted sit ups be the best way to do it. Because i have like no abs at all. I weigh about 150 and you can see my abs, but I have small ab muscles.
[quote]Force 10 wrote:
I reallt like this site alot. I’ve been reading it for a few weeks now. I already got alot of tips on exercises and training. Does anyone know what I could do for abs? I read somewhere that weighted sit ups are the best exercise for abs.
I was wondering what I could do to add size to my abs. Would weighted sit ups be the best way to do it. Because i have like no abs at all. I weigh about 150 and you can see my abs, but I have small ab muscles.[/quote]
I’ve found these to be effective:
Choose 3 exercises (2 x per week) Perform 3 to 4 sets of 25 for each move.
Seated Twist
Sit with knees together and hands on ends of bar on your shoulders. Rotate side to side with muscles flexed until form deteriorates.
Crunch
Lie on back with legs apart and knees bent. Reach forward with clasped hands thru knees and hold at top of position.
Decline with a Twist
Perform this exercise on a sit-up bench. Lean back so that your body forms a ?V? at a 45 degree angle. Contract abs and come forward and add a slight twist to hit the oblique muscles. Lower to 45 degrees and repeat; twist to the opposite side.
Lying Leg Raise
Lie flat on your back on a bench; grab under the bench (under your head) for support. Pull lower abs down and in ? Point toes and raise legs 2 to 3 inches from the start position. Lift your feet into the air until they are almost perpendicular to the floor. Then, concentrate on the negative to return the legs slowing to the start position. Repeat without pausing between lifts.
Seated Knee-Up
Sit on a bench and grip the back edge for balance. Lean slightly back, extend your legs, keeping the knees soft and toes pointed. Raise your legs towards your chest as your exhale. Pull from the abs. Extend your legs out and repeat.
Oblique Crunch
Lie on your back on a bench. Bring knees together and lower legs to one side. Put hands behind head for support, but don?t pull on head. Exhale and flex at the waist raising your upper torso. Lower and repeat; switch sides.
Advanced Crunch
Lie on bench on your back ? legs bent in 45 degrees and ankles crossed. Contract at waist to lift shoulders, then pause and return to start. Repeat.
Hip Raise
Lie on your back on a flat bench. Point your toes towards the ceiling with legs raised. Place hands behind the bench holding on for support. Contract abs and raise your hips off of the bench. Lower and repeat.
Crunch with Feet Up
Lie on floor with legs on a bench, chair or ball to form a 90 degree angle. Lift your torso by contracting your abs, pause and return to start.
[quote]gr8legs60 wrote:
Force 10 wrote:
I reallt like this site alot. I’ve been reading it for a few weeks now. I already got alot of tips on exercises and training. Does anyone know what I could do for abs? I read somewhere that weighted sit ups are the best exercise for abs.
I was wondering what I could do to add size to my abs. Would weighted sit ups be the best way to do it. Because i have like no abs at all. I weigh about 150 and you can see my abs, but I have small ab muscles.
I’ve found these to be effective:
Choose 3 exercises (2 x per week) Perform 3 to 4 sets of 25 for each move.
Seated Twist
Sit with knees together and hands on ends of bar on your shoulders. Rotate side to side with muscles flexed until form deteriorates.
Crunch
Lie on back with legs apart and knees bent. Reach forward with clasped hands thru knees and hold at top of position.
Decline with a Twist
Perform this exercise on a sit-up bench. Lean back so that your body forms a ?V? at a 45 degree angle. Contract abs and come forward and add a slight twist to hit the oblique muscles. Lower to 45 degrees and repeat; twist to the opposite side.
Lying Leg Raise
Lie flat on your back on a bench; grab under the bench (under your head) for support. Pull lower abs down and in ? Point toes and raise legs 2 to 3 inches from the start position. Lift your feet into the air until they are almost perpendicular to the floor. Then, concentrate on the negative to return the legs slowing to the start position. Repeat without pausing between lifts.
Seated Knee-Up
Sit on a bench and grip the back edge for balance. Lean slightly back, extend your legs, keeping the knees soft and toes pointed. Raise your legs towards your chest as your exhale. Pull from the abs. Extend your legs out and repeat.
Oblique Crunch
Lie on your back on a bench. Bring knees together and lower legs to one side. Put hands behind head for support, but don?t pull on head. Exhale and flex at the waist raising your upper torso. Lower and repeat; switch sides.
Advanced Crunch
Lie on bench on your back ? legs bent in 45 degrees and ankles crossed. Contract at waist to lift shoulders, then pause and return to start. Repeat.
Hip Raise
Lie on your back on a flat bench. Point your toes towards the ceiling with legs raised. Place hands behind the bench holding on for support. Contract abs and raise your hips off of the bench. Lower and repeat.
Crunch with Feet Up
Lie on floor with legs on a bench, chair or ball to form a 90 degree angle. Lift your torso by contracting your abs, pause and return to start.
[/quote]
Thanks alot gr8legs60, I’ll be using that workout you gave me. I never really did abs before, so I’m sure your tips & exercises will work well. I really don’t know how to work the abs. Thanks for all the information.
A link to the Anabolic Diet support thread…
http://www.T-Nation.com/readTopic.do?id=658379
Newbie(raising hand)
Sweet and thanks! Suz
Hey Thanks. Im a beginner and I really appreciate the time you took to make this thread. Its very helpful.
Thanks, vroom! This helps a lot. Can’t wait to get started…
IM NEW TO THIS SITE BUT SO FAR I LIKE IT.
I just wanted to say thanks! This post has helped me a lot 
Holy. Shit. Wow vroom, you just did a whole lot of newbies a whole lot of good.
Hi peeps, I’m new to this forum.
I have been off the gym for a year now. Before that, I have already been training for 2 years. Right now I’ve stored alot of fat in my body that I want to shed off especially the love handles. I just joined a gym again and have been doing this program for almost a week now. My goals are to become lean and firm but not lose muscle mass since I need to get back to fighting form. I also really want to have those 6-pack abs!
I’m not really strict on my diet since I’m working and can’t cook all the time but I avoid fats, red meats, and unnecessary carbs. I eat fried food once and awhile but I take alot of fruits like bananas and apples, milk and take a multivitamin. I do cardio under HIIT for 3 times a week, ab work every other day. I stand 5’6, weight 160 lbs. I have 20%-22% body fat that I need to lose. My target weight is 140-145 lbs.
I hope the experts here could give some feedback and advice. Here is my program:
DAY 1
Chest:
Incline Dumbell Press - 2 x 15
Seated Pec Dec Flye - 2 x 15
rest 60 secs.
Shoulder:
Dumbell Lateral Raise - 2 x 15
Reverse Pec Dec Fly - 2 x 15
rest 60 secs.
Back:
Lat Pulldown - 2 x 15
Seated Row - 2 x 15
rest 60 secs.
DAY 2
Superset 1:
Dumbell Bicep Curl - 3 x 15
Dumbell Tricep Kickback - 3 x 15
rest 60 secs.
Superset 2:
Rope Tricep Pulldown - 3 x 15
Rope Hammer Curl - 3 x 15
rest 60 secs.
DAY 3
Legs:
Hack Squat - 3 x 10
Leg Extension - 3 x 10
Prone Hamstring Curl - 3 x 10
rest 60 secs.
Hi peeps, I’m new to this forum.
I have been off the gym for a year now. Before that, I have already been training for 2 years. Right now I’ve stored alot of fat in my body that I want to shed off especially the love handles. I just joined a gym again and have been doing this program for almost a week now. My goals are to become lean and firm but not lose muscle mass since I need to get back to fighting form. I also really want to have those 6-pack abs!
I’m not really strict on my diet since I’m working and can’t cook all the time but I avoid fats, red meats, and unnecessary carbs. I eat fried food once and awhile but I take alot of fruits like bananas and apples, milk and take a multivitamin. I do cardio under HIIT for 3 times a week, ab work every other day. I stand 5’6, weight 160 lbs. I have 20%-22% body fat that I need to lose. My target weight is 140-145 lbs.
I hope the experts here could give some feedback and advice. Here is my program:
DAY 1
Chest:
Incline Dumbell Press - 2 x 15
Seated Pec Dec Flye - 2 x 15
rest 60 secs.
Shoulder:
Dumbell Lateral Raise - 2 x 15
Reverse Pec Dec Fly - 2 x 15
rest 60 secs.
Back:
Lat Pulldown - 2 x 15
Seated Row - 2 x 15
rest 60 secs.
DAY 2
Superset 1:
Dumbell Bicep Curl - 3 x 15
Dumbell Tricep Kickback - 3 x 15
rest 60 secs.
Superset 2:
Rope Tricep Pulldown - 3 x 15
Rope Hammer Curl - 3 x 15
rest 60 secs.
DAY 3
Legs:
Hack Squat - 3 x 10
Leg Extension - 3 x 10
Prone Hamstring Curl - 3 x 10
rest 60 secs.