I LOVED the advice I got on here a few weeks ago, I can already tell a difference! Everything is starting to really firm up and I feel great. I'm just having problems with lower abs (from the navel down) and inner arms. Anything specific I can do? Right now I'm doing:
Squats alternating with deadlifts every second session
super set with bent rows 2 - 3 x 10, 1min rest
stiff leg deadlift super set with bench presses 2 - 3 x 10, 1 min rest
walking lunges super set with shoulder press 2 - 3 x 10, 1min rest
(Wonderful workout! Thanks swanso)
Leg press 4X10
Rows 3X12
crunches on excercise ball (before and after workout)
kickboxing 2X's a week
And I'm taking Glutamine (wonderful product thanks Boss Man!)
Any thoughts on what to add? Oh and if anyone knows a target weight that I should be lifting it would be greatly appreciated! thanks! =)
Any tips on these areas?
Moderators: Boss Man, cassiegose
Hi there,
so glad you are seeing results!!!
The lower abs are something that most people will complain about. Most of us need to get our body fat down super low to see them. Sounds like you might just hold a bit of fat on the inner arms??? There aren't specific exercises that will make the fat go away in these areas. You will see that fat fade the lower your body fat goes. However, to really see those lower abs you may have to take your body fat down lower than a level that you would like to maintain. A lot of competitive bodybuilders don't even see those lower abs until they are close to stage ready.
Sarah
so glad you are seeing results!!!
The lower abs are something that most people will complain about. Most of us need to get our body fat down super low to see them. Sounds like you might just hold a bit of fat on the inner arms??? There aren't specific exercises that will make the fat go away in these areas. You will see that fat fade the lower your body fat goes. However, to really see those lower abs you may have to take your body fat down lower than a level that you would like to maintain. A lot of competitive bodybuilders don't even see those lower abs until they are close to stage ready.
Sarah
lower abs - 4 point stomach vacuum...for this 1 x 5 (holding each rep for a set time) is better than 5 x 5 in one go so spread out through the day if possible
inner arms (tri's i presume) - you want to work the long head so any tricep exercsie where your elbows are over head and bending back such as a Triceps Overhead Extension
leave the leg press alone it will do nothing for what your trying to do
is that 2 lots of rows??
target wt doesn't matter as long as your doing a maximum effort on the last rep of the last set and increasing wt when you can
inner arms (tri's i presume) - you want to work the long head so any tricep exercsie where your elbows are over head and bending back such as a Triceps Overhead Extension
leave the leg press alone it will do nothing for what your trying to do
is that 2 lots of rows??
target wt doesn't matter as long as your doing a maximum effort on the last rep of the last set and increasing wt when you can
Thanks for the info! And yes as far as the inner arms, the tricep area. For the lower abs I'm not looking for actual definition, they just don't seem as tight or firm as upper abs. I'll definitely try the exercises. Forget the leg press? Okay! As far as the rows are concerned I've pretty well cut them out. Thanks again!