File :-(, x, )
Anonymous
Afternoon /fit/, /k/ommando here.

About 6 or seven weeks ago, I decided that I wanted some muscle, so acting on the advice of my brother (who is a bodybuilder and a male model) I began to lift weights and work out. The regimen below has gotten me good arms, a nice upper chest, and some lost weight but has done virtually nothing for my abs. Does /fit/ have any ideas to any other exercises I can pick up to either increase my rate of building streingth/muscle mass that works with what I already do and/or and give me some abs? I know I'm still a bit of a weakling with those low weights but I have been increasing the amount of weight I use weekly and the results have been coming out nicely. The only real stipulation is that any exercises can't use expensive equipment - I work out in my basement with just a basic set of free weights, a weight bench and an older exercise bike, and my budget for new stuff is minimal.

WHAT I DO NOW:
Monday/Wednesday/Friday

Bench press - 12 reps, 3 sets 50 lbs

Seated upright press - 12 reps 3 sets 34 lbs

Dead lift - 12 reps 3 sets 80 lbs

Bent over rowing - 12 reps 3 sets 54 lbs

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>> Anonymous
Ab ripper x worked well for me.
>> Anonymous
why dont you call your god damn brother and ask him?
>> Anonymous
>Dead lift - 12 reps 3 sets 80 lbs

lolwut
>> Anonymous
>WHAT I DO NOW:
>Monday/Wednesday/Friday

>Bench press - 12 reps, 3 sets 50 lbs

>Seated upright press - 12 reps 3 sets 34 lbs

>Dead lift - 12 reps 3 sets 80 lbs

>Bent over rowing - 12 reps 3 sets 54 lbs

>Two arm curl - 12 reps 3 sets 40 lbs

>Shoulder shrug - 12 reps 3 sets 60 lbs

>Pushups - 12 reps 3 sets


I don't see any squats....
>> OP
>>328526

I just wanted to get a second opinion. Seeing as there is an entire group of people here, I figured some of you might have some extra ideas.
>> Anonymous
>>328508
>Bench press - 12 reps, 3 sets 50 lbs

No offense, but that's pretty bad.
That much weight and reps won't give you a hypertrophy. You are just burning calories.
Try to lift heavier or increase shit load of reps on that weight.

As for abs just do them. I never tried abx90 myself, but it looks pretty brutal.

http://www.t-nation.com/readArticle.do?id=1764218
is something you want to read
>> Anonymous
umm ad some fucking weight, that's pathetic for a 12 year old. keep the reps and sets the same for now but keep pushing it for weight increases. superset with 60-80s max rest periods between each exercise until done with work out. (superset 2 at a time, then 2 more then last 2). eat lean and work your abs i guess
>> OP
>>328539

aah, thanks a lot kind anon for the website. I know the amount I have been lifting was probably too little and/or that I wasn't lifting enough, but I never really got any hard and fast rules as to what I should be doing. I'll check out that website.
>> Anonymous
Patience is the key.

Progress slowly and you will hit more weights added on to whatever you focus on.
>> Anonymous
Obvioslu noone here has any idea what they're talking about. You have abs, probably good strong ones, but no amount of weightlifting is gonna chase your bodyfat away. Take a while from the heavy lifting and focus on cardio and diet for a while.