I am 18, almost 19. Tired of being weak and I have always wanted a 6 pack, and recent changes in my life have gotten me very determined.
What I'm unsure about is:
What should I eat?
How should I work out?
What can I do at my house?
What can I do at the gym?
What would you prefer?
I'm 6 foot, 156.8 pounds. I'm pretty thin, my stomach is pretty hard, just nothing shows. So I'm guessing to keep doing my stomach, but mainly lose some fat. I honestly didn't think I had that much fat anywhere on my body.
if you want an extremely visible set of abs like you see on TV/movies you are going to have to completely change up your lifestyle.
A combination of good diet, good exercise and regular core work will build your abs/core very nicely but they will never be as defined as someone in a movie.
If you want those extremely visible and defined abs you really need to watch every thing you eat and eat very little sugar and carbs and do regular core/cardio. Eat a lot of lean protein and vegetables. Of course your genetics have a lot to do with it as well but prepare to completely change your diet.
as for the bench, focus on a whole body modification. Pick a gym routine that fits in your schedule and each day in the gym work a different section of your body (find workouts online that work for you). Work your chest hard and with practice and good protein levels your numbers will go up.
1. HIGH Protein/GoodCarb
2.Cut the Bull**** Food
4.The days you say you don't want to go STOP BEING A ()
5. There is no such thing a over training set a goal and do it
6.Good Sleep, Vitamins,Water !!
7. STAY AWAY FROM ALCOHOL
8. WHEN YOU workout WORKOUT
9. BE POSITIVE LET THE GROWING BEGINNING
10. MAKE SURE YOU HIGH A HIGH PROTEIN DIET FISH STEAK WHEY PROTIEN NUTS AND SO ON !!!
but actually a pretty decent list, especially for a random,
id disagree with 5) and 7), not that its completely wrong, but its not completely right either
"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
At your age and build, carb and protein load. Eat even when you aren't hungry, this is one of the hardest things to do but will give you some of the strongest effects as long as you are putting in the proper effort at the gym.
Develope a strong routine and break up your lifting days into categories (i.e. legs, chest, bis/tris, back, shoulders etc.) Make sure you allow each muscle group at least 2 to 3 days to fully recover after a workout.
Now everbody has a different routine and everybody's bodies will be different. I have been actively lifting for about 9 years and have finally figured out what works best for me. SUPER SETS! I super set everything, which means every day I hit two muscle groups and constantly bounce back and forth between lifts... for example, I will do set of iso curls, put the weights down, and jump straight into a set of tricep extensions, then back to curls. Taking very short breaks and shocking your body. This will also throw in some cardio into your workout tohelp burn calories. Do this your entire workout and I promise you will see results.
Remember you are only going to get out of it as much as you put in. The best workouts will be the most painful and you will want to quit. That is the difference between real results and half *** results.
edit: most important part... Please use proper form. I say this for multiple reasons. People often get stuck on trying to lift a certain weight when they aren't doing the lifts right. I know a guy who reps 315 on bench but bounces it off his chest and lifts his *** 12" off the bench. When he tried to do it with proper for he could barely do one rep. Bad form is also a quick way to injure yourself... take my word for it, I have torn and retorn my rotator cuff when I was younger. That will bench you for a good 6 months to a year
i turned 21 in January and I just finally broke the 200 lbs mark in bench. and within a couple weeks of getting 205 up I got 225 up. I crossfit, and it has made me stronger than I've ever been. So that may be something you would wanna look into? I usually took Assault preworkout, and Syntha-6 protein.