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Anonymous
/Fit/, You have helped me more than you know. The support this board gives is very helpful and inspiring.

I ask you a question now, that I hope isnt redundant.

Ive started doing curls with free weights. However my max is a low 35 (Probably less than 10 reps). My question is... I have 10 bound weights, would it be more benefitial to do like 5 sets of 50 curls with the 10 pound weights as opposed to a few with larger weight. Im looking to tone, and burn more fat.

Also crunches. Should I do one long set or should I break them in to smaller sets and do them with a quick break in between?
>> Anonymous
No, aim for 6-10 reps with the larger weights. You'll build muscle better that way.
>> Anonymous
>>17904
crunches are pointless; do something else (captain lifts or whatever they're called, or do crunches on a swiss ball, or do slow incline crunches with weights, or bicycle crunches)

when people do regular crunches, they use their hips instinctively and thus the abs don't get worked out

also you should know that you can't target one area of fat and lose it, so if you're trying to lose belly fat, crunches won't do anything; you'll have to lower your overall fat % to do that
>> Anonymous
OP: Im not really trying to spot reduce. I figure Crunches would help tighten up my stomach.

Ill try some of the methods you mentioned though.
>> Anonymous
you can't tone, only reduce body fat. use heavier weights as they'll force your body into more of a training response, which will require more protein synthesis, which will use more energy for longer periods. this is the simple response; it can get a bit more convoluted if you want it too.

crunches have their place, but do other stuff to. you can train abdominals with both approaches so switch between the two for great success.
>> Anonymous
"toning" is a myth. Keep the weights heavy and the reps low (10 is my personal max). If you want to lose fat than do more cardio.
>> Anonymous
>>17912
Crunches are 100% not pointless. If someone is doing them wrong, they're not doing crunches. If you do them right, they're a great ab exercise.

For the curls - stick with the heavier weight and just keep working. It'll get to the point where you'll have to buy heavier weights. And 35 isn't that bad, at all. I've been lifting a few years and I'm using 45lbs for 3x10 reps.

But to build your abs ("getting" abs is 2 parts -one building, two revealing through fat loss), you should do several sets of fewer crunches. Your sets should end when you start to really feel it in your abs. Probably about 15-25, depending. Do 4 sets.

Like was mentioned, dont use your hips. Make sure you focus on your abs. You should feel your abs and stomach getting tighter. Don't roll your shoulders up or jerk your neck or lift your hips. Contract your stomach. Even if you range of motion is low (like it is in a proper crunch) as long as you feel the right muscle working, you're doing good.
>> TACTICAL ESPIONAGE ACTION !UTtAevdckg
>>17904

Yep, more reps, less weight for 'toning'/fat-burning
same with crunches if that's what you're trying to achieve
>> Anonymous
>>18097
This anon supports that anon's post.