I've been working out for around 3 or 4 months now, combining machine weights, free weights and cardiovascular excercise.

I have noticed very good gains in muscle in my shoulders, arms, legs and back. The only places where improvement has been slight is in my chest and abs.

Can anyone recommend a good range of excercises to work these two areas. I currently use primarily bench-pressing and some free-weight excercises for my chest and three or four types of crunches for my abs.

Firstly, I'd only be using free weights as they offer a greater range of motion and work the entire muscle. Machines tend to isolate certain parts of muscles.
Also consider increasing your weights for your chest exercise. Incline presses and flyes are excellent chest builders. Dips are also great. I'm surprised your abs haven't developed with the work you've been doing. Are the abdominal muscles hard? Is there still fat over them? Maybe a low carb diet for a couple of weeks and some C/V training will do the trick there. Good luck.

Could you explain those excercises to me please?

As for my abs, they're getting to be reasonably solid, but the definition isn't as great as what I'd like it to be. There isn't ver much fat on me at all though, but I suppose that some cardio would help. The only problem is, wouldn't that detract from my ability to gain muscle mass.

I'm 21 years old, 6'3" tall and I weight 176 pounds. My build is solid, but not huge. I'm looking to be as muscular as possible, without being blubbery, so i'm after maximum definiton. Any and all tips would be greatly appreciated.

abs are made in the kitchen. you didn't mention what your diet was like. also are you getting 1-2 grams of protien per lbs. of body mass?

OK...


The other guy is right about the abs being affected by diet. As I suggested, try a low carb diet for a month and really increase that C/V output, add extra weights for the chest and I have no doubt the change will be extraordinary. Here's a site to check out for low carb dieting etc.. http://home.talkcity.com/TechnologyWay/wallyb/

Remember to drink a lot of water too.

Give it a committed try and let us know what happened.

Cheers

Tom

[This message has been edited by moderator1 (edited 01-22-2002).]