Workout Help.

[Hogosha]

Hey all, I have been working on my chest and abs for sometime now and I have seen no change at all. I do like 100 press up and sit ups daily for around a year now and nothing has changed at all, what am I doing wrong?

Edited January 25, 2006 by Hogosha

[DragonMike]

If ou want to get larger you need to increase the resistance on your muscles. Try bench pressing and adding free weights to your sit ups.

[Hogosha]

Bench pressing isn't an option, I have the weights just not the £70 bench.

What do you mean about weights to sit ups?

[Aodhan]

Bench pressing isn't an option, I have the weights just not the £70 bench.

What do you mean about weights to sit ups?

You can add the free weights to your pressups as well.

Take a weight plate, place it on your upper back as you lay on the floor (Or have a partner do it), then do your pressups. For situps, hold a weight plate to your chest.

Aodhan

[Hogosha]

Thanks Aodhan, will this help me gain better muscle in the stomach and chest area?

[DokterVet]

I have three points:

1) I agree with the other posters that you need to add resistance. Gradually increasing resistance is the key to muscle hypertrophy. Any rep range between 5 and 12 reps seems to work. Some argue that 6 - 8 is the best rep range for hypertrophy, others will say 10 x 3 (10 sets of 3 reps of your six rep max) and others prefer the 10 -12 rep range. Research rep ranges on the internet and see what you find.

2)Your body resists muscle inballances. It will generally not allow your chest and abs to grow very much unless your upper back (lats), lower back (spinal erectors), shoulders (deltoids), and legs (quads, hamstrings) are growing as well. Which means you have to work your whole body. Sorry.

3)In order for your muscles to grow you need to consume more calories than you are expending. So you need to change your diet until you have a caloric surplus. You also want to be consuming plenty of protein (approx 1 gram per lb of bodyweight is good).

[MizuRyu]

I'd say you are overtraining... way overtraining. That, and you do need to balance it out. A core program would be excellent... that's what you should always do when hitting a wall w/ a certain area, it helps balance you out.

[Hogosha]

I am doing other workouts, I do weights for all areas apart from chest and stomach....

[Smitty]

Hey all, I have been working on my chest and abs for sometime now and I have seen no change at all. I do like 100 press up and sit ups daily for around a year now and nothing has changed at all, what am I doing wrong?

100 pressups daily? That's a bit overtraining. I hear you can do that for your abs, but your chest needs rest. Take 2 weeks off your pressups, then do it every 3 days or so. Don't be suprised if your max pressup rep shoots up after the break.

[UseoForce]

I've been taught (and I do) push-ups every other day because your muscles need time to recover if they are to build, right?