This is a guy question. Are you a guy with 6-pack abs and muscular beiseps? If yes, how did you work-out?

Question

I need advice on how to work-out more.

Answer 1

Are you a beginner? If so, try mastering exercises that use your bodyweight-- push ups, pull ups, chin ups, muscle ups, and dips. Work your way up to two sets, fifty reps of push ups and 4 sets ten reps of the other exercises. Further I would recommend a workout called "300"-- investigate this via the internet for details.

Answer 2

Everyone has a 6 pack... it's just that some are still in the esky.
The only way to bring them out is to reduce your bodyfat level to around 8-12%. While you are doing cardio and reducing your calorie intake, you can strengthen your core with a number of exercises. Ask your local gym or personal trainer for advice.
I have found the best ab exercises to be the bridge (support body on toes and elbows, with back flat and suck your bellybutton towards your spine) and any exercise where you need to brace your body against movement (bench press, chin ups, squats etc.)

As for biceps, only high resistence weight training will give you the size you're after. If you're a beginner, you can train them twice a week. Once you have mastered the technique and 'feeling' of your exercises, you will need a longer recovery due to higher intensity so once a week will be sufficient.

Best exercises are barbell/dumbell curls and reverse close grip (palms facing you, shoulder width apart) chin ups.

Answer 3

It depends if you are more fat or slim. If you have enough of mass and just want to make it look good, you will need to do lot of repetitions with relatively small weight. And if you are slim and want to get more muscular tissue, you need to work-out with bigger weights and less repetitions.

For fastest 6-pack abs, lie on your back and get your legs and upper part of your body up at the same time, as many times as you can then rest for 30 secs then again.

Answer 4

Well what i do is.. 12 reps of "x" amount of weights, if you can't do 12 lower your weight.. then i do 20 push ups, and about 60 crunches.

Continue about.. 5 times..

That's it.. i've done it for about 6 months and i got a steel 6 pack, and guns :-P

Answer 5

Charles Atlas' good ol' classic Dynamic Tension course, combined with my own regiment of advanced calisthenics that includes handstand push-ups, the wrestler's bridge, and many variations to the classic exercises.

I'm stronger, bigger, and more ripped than all of the people I know who lift weights.

Answer 6

6-pack abs is more a function of reducing body fat than building abdominal muscles. So, watch what you eat.