Whats the best way to get musles and abs?

Question

i wont to try and keep it at home, ive got som dumbbells and i do leglifts some times push ups how many of what should i do

Answer 1

Home exercises
Chest:push ups ten sets of as many as you can do until failure.Take around 60-120 seconds of rest in between sets.
Isometric contraction for chest:place your hands together in front of you palms together.Pressinward as hard as you can for as long as you can,3 sets.
Triceps(done on the same day as chest)Triangle pushups hands as close together as you can get them.
Legs:standing squats with your feet shoulder width apart.Ten sets of 50-200.Calf raises,as many as you can do in 3 sets.Finish with wind sprints.
Biceps:Standing dum bell curls until failure.
Abs:Sit ups five sets of 50,side bends 3 sets of 20 and trunk twists one set of 20-200.
Use the isometric forms for other body parts as well.This is how many martial artists train.
Each body part is done on its own day and each body part is trained only once per week.Consume a surplus of calories every day and make sure you get plenty of protein.Meats,eggs,milk and fish are good foods but whey protein has the highest biological value in humans.
The discomfort you'll feel the next day or two is a result of microtrauma,not lactic acid.It's this microtrauma that causes hypertrophy(muscle growth).Each fiber that tears tries to grow back to a connection.One fiber becomes two with proper rest and protein.
Calves and abs are the only two muscle groups that can be trained every day.

Answer 2

It's not how many that counts. It's how well you perform those exerices. It appears you're doing things way to fast. Try lifting the dumbbells so slowly up and down and you'll exeperience the pain. This means that the muscles are being worked and stretched. After lifting, your muscles will ache for a week. After the aching has subsided you developed muscles but you didn't notice at all. But you did actually gained some muscles and abs.

Answer 3

alot of setups ,or crunches

Answer 4

keep it going.. and lose the calories