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BCS ADRENALINE · Posted: Sat Jan 05, 2008 6:48 pm Post subject: P90X

Well I would like to get into a good routine that will give me a six pack in time for summer. I am 17, 5'8" and 158 pounds (Down from 220) and I would like to sculpt a six pack. I saw an infomercial for P90X (http://www.beachbody.com/product/fitness_programs/best_sellers/p90x.do) and I am already skeptical because it is a fitness infomercial. I like the system of muscle confusion though. Anyway, does anyone think that this would work?

swanso5 · Posted: Sat Jan 05, 2008 11:15 pm Post subject:

i am aware of it and seems alright but you'd need a lot of equipment to do it i'd say or you'd be replacing every second exercise...also if your not very experienced and are not sure how much you can lift for a variety of exercises, you might go too heavy or too light not making the workouts optimal...or you could do some research and do a free program getting the same results if you eat and train properly

how are you eating and training now?

BCS ADRENALINE · Posted: Sun Jan 06, 2008 10:32 pm Post subject:

Well I am starting a new work out schedule which consists of 3 days cardio-45 Mins on Elliptical. Resistance-Crunches, Leg Lifts, Push Ups, and Pull Ups. I will do 3 sets until failure. As far as eating I am a complete health nut, I'm knowledgeable in carbs, fats, and calories, so I eat 4-6 small meals a day, only fruits, veggies, complex carbs, and lean proteins. I am going to post some pictures as well and any suggestions would help a lot.

swanso5 · Posted: Sun Jan 06, 2008 11:06 pm Post subject:

leave out cruncjhes and leg lifts

all workouts should include a deadlift, squat, row, bench/push up, pull/chin up and a stabilising core exercise

if not then you'll struggkle for any goal so drop the crunch and leg lift stuff and add in what you don't have from here

be sure to reaxch failkure on the set rep of the last set only and do so at no further than 12 reps

BCS ADRENALINE · Posted: Mon Jan 07, 2008 1:10 am Post subject:

Ok, so the stabilizing core exercise. What would be the best for that?

swanso5 · Posted: Mon Jan 07, 2008 1:52 am Post subject:

prone ab brace and side ab brace (search)

Dalton85 · Joined: 02 Sep 2007 Posts: 242

hey swanso, i may have asked something similiar to this before, but when you say rows

is that like the machine? i used a machine to do rows at school and i finally am doing them right by squeezing my shoulder blades together and im still not sure what it works besides uppermiddle-back...
how would u suggest them to be done

swanso5 · Posted: Mon Jan 07, 2008 4:24 am Post subject:

rows can be done free wt or machine...this is the only exercise where machines are alright to use although inverted rows and free wt versions are all i use...i've just recently got my cable thing set back up and have done seated rows once...

rowing tips:

- start with a flat back, chest out shoulders back
- intitate the pull by squeezing shoulder blades together...you may not actually move tham very far but the INTENT needs to be there
- squeeze blades together for 1sec each rep

this holds true for any row you do...i also like a false or thumbless grip (thumbs on top of bar / handle) here so your arms basically act as levers although i use that grip for most exercises...not sure why i just do, tryed it one day and it stuck

they mostly work upper back yes but you want to get more mid back than anything, very important for posture that one as it keeps your shoulders back as well as stabilising everything you do in frint of the body (i.e. everything) and if you can't stabilise it, then you can't do it really

BCS ADRENALINE · Posted: Mon Jan 07, 2008 9:43 pm Post subject:

Thanks swanso. If it helps I have photos up in "Post Your Pictures".

Dalton85 · Joined: 02 Sep 2007 Posts: 242

swanso im so tight today in my upper back like i stretch my pecs and it was so irritating in my middle upper back i was like ah

swanso5 · Posted: Wed Jan 09, 2008 9:56 am Post subject:

irt's amazing the things that can happen when things are done properly