Is there something like this for the chest? Pls help. Thx captain
4 years ago by lookatthatbody · 26 Likes · 15 comments · Fresh
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guest_
· 4 years ago
· FIRST
There is no “30 day 6 pack abs” but doing this routine is certainly better than no exercise- and COULD help get a 6 pack. To have “abs” you need to reduce your body fat enough to let your abdominals show through, and you need to have abdominal muscles. To reduce body fat, eating less calories and doin almost anything enough works. If you clap your hands or jump up and down you will lose fat of you do it enough and eat lean. There is no diet or work out that can target fat loss. Anyone that says otherwise is full of crap. Where you gain or lose fat is primarily genetics and slightly effected by lifestyle. Chemicals, surgery etc. are the only “targeted fat loss.”
guest_
· 4 years ago
Building an muscles to make it easier for them to show, or more impressive just involves any workout that engages the core. Weighted squats, deadlifts, overhead presses, pushups, all can build core strength and muscle. Most people who are any kind of active already have “abs” of some degree- they just ant be seen beneath the fat. Most people will have to get down to the teens percent body fat to see their abs well. How your abs look is how you were born- and some people just don’t have a 6 or 8 pack no matter what. It’s how their muscles are. Your abs may look different than you picture because the way muscle sits on our frame and the shape etc. is largely genetic.
guest_
· 4 years ago
If you want to work your pectorals out, without weights (or machines which are largely the devil in my eyes..) almost anything that used your full arm not in isolation will do it. Push ups are a classic as are pull ups. If you have weights or something heavy you can do presses like the bench press or overhead press. Curls partially engage the chest too. Flys- opening or closing your arms perpendicular to the chest with weights. Pull ups are great for chest, back and arms. Dips engage the chest some too.
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guest_
· 4 years ago
I DO NOT advise a “focused” work out where you try to just get the biggest arms or fill out your pecs or whatever for most people. While you can look “hot” by putting all your effort into a small number of “show off” muscles- imbalance is potentially Dangerous.
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guest_
· 4 years ago
Think of carrying a bunch of heavy shopping bags. Your forearm muscles and grip are being used. Your biceps and other arm muscles must support the weight. Your shoulders through the chest, back, and lats are supporting the weight. Your chest helps move your arms up and down and support them. If you have massive arms but a weak back and core (abs etc) if you lift something heavy that your arms can easily carry- your weak core might not support it and you can hurt your back.
guest_
· 4 years ago
There are tons of support muscles and connective tissue too. Swinging a bat, a hammer, climbing a rope or ladder or cliff face- if those support muscles are weak you can injure your rotator cuff or other injuries, torn muscles etc. when it comes to the chest- understand that your chest is involved in most things that use your arms, but there are few things you do with only your chest muscles. An over developed chest in comparison to your other muscles can lead you to injure yourself when you perform certain movements at full strength because your chest can exert more force that your arms can handle.
guest_
· 4 years ago
For body sculpting or body building it is common to target certain muscles. Your chest- like your abs is largely genetics. Some pecs are fuller and rounder. Some are wider, some have a gap between them. You can target these muscles to try and shape them but you are ultimately at the mercy of your genetics or science if you choose that route. Your chest should develop along with your arms of you are doing good compound workouts- but your chest might lag a little for your tastes based on genetics. It’s ok to put a little extra effort into the chest above other muscles of you want to try and keep certain proportions. Just don’t go overboard.
guest_
· 4 years ago
Understand this: there is a lot of “bro science” and gym voodoo. Hype and articles. I won’t debate people’s systems or beliefs. In short however- you need gradual progression in work and intensity to get growth. At some point if you just “do more push ups” or whatever- you are unlikely to see much if any benefit in more beyond endurance. Variations of exercises exist. Pushups can be done with your hands and feet on benches or risers with your body in the middle so you can dip lower than on a flat floor, one handed, clapping, etc. etc. wearing weight vests or even a backpack full of books etc. to add weight can add intensity.
guest_
· 4 years ago
Muscles aren’t made in the gym. What you eat will have a HUGE impact on your gains. Google, hire a nutritionist etc. but you need to take in more calories than you burn to build muscle, you need protein. If you eat all junk and high calorie diet you will gain fat. Losing fat means taking in less than you burn. It’s very hard to lose fat and gain muscle in appreciable amounts at once. So plan ahead or be ok with the loss in results from doing both at once.
guest_
· 4 years ago
Work outs should be consistent. Have a plan and follow it. Record what you did each session and increase that slowly each session. You must be consistent. It takes time and changes can come slowly. To have a “beach fit body” will take most people 2-3 years of 3+ work outs a week and eating right. You can see dramatic changes though in 6-12 months. Patience and consistency. Don’t move from fad to fad or quit when you aren’t jacked after 6 workouts or “4 whole months...” we are talking years to gain and months or less to lose all you gained.
guest_
· 4 years ago
For most people- shoot for 1 hour a session of HONEST work out. 30 minutes is ok if that’s all you can do. Less is better than nothing but won’t likely make huge changes- but you will see some benefit. Whatever you do for that hour is on you. But I will say that the work out they give above is not 30 days of work- it’s more like 1-3 days.
guest_
· 4 years ago
For beginners and those trying to keep it simple a “full body” routine is best. Every work out looks the same. You work out every other day (or every day if you work out light.) If you don’t have weights it should be push ups, pull ups, lunges, squats, dips, do a set of each then repeat that circuit as many times as you need. Depending on age/fitness/gender start by saying “I’ll do 10 of each 4 times.” Try for 10. Whatever you get is your new best. Try to beat it next time. Once you reach 10 4 times, add reps, or try 10 5 times, or add new exercises, or if possible add weights or get resistance bands etc.
guest_
· 4 years ago
The rest of your hour you can run, walk, swim, bike, do “mountain climbers” or “burpees” if you have a medicine ball, punching bag, jump rope, etc. work those. You can also do 30-60 minutes of activity like biking, rock climbing/bouldering, hiking, basketball, football (whatever kind) rugby, etc.
guest_
· 4 years ago
Find some basic stretches and make sure to work mobility too. Cut back drugs and alcohol, get sleep regularly as possible, eat right, try to cut stress, and rest between work outs. A good rule of thumb is 1 day between heavy work outs. If you are only working out 30 minutes a session or less or aren’t pushing hard you can do every day. You can also do “splits” where you either work out every day but do different muscle groups (or: if you did squats yesterday and leg stuff do little or no leg stiff today, back to legs and core tomorrow..) or where you have an “A” and “B” work out with different target groups every other day.
guest_
· 4 years ago
It gets more complex but some people get bored. Variety is ok as long as it is consistent. Not only do you need to work consistently to see progress in muscle development but you need to be able to know how much to increase your workout each time. How do you know how much more to do if last week you were doing Pilates and this week it’s jogging?
