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**[MDB]** · 05-07-2009, 10:36 PM

I kind of have a personal gym in my garage (weight bench, tredmil, free weights, and another machine forgot the name but you sit on if and life yourself up). Probably a question that has been asked a lot but is their any tips or instruction on here to tighten up your stomach? Maybe just exercises you can do at home or something with the equitment I have?

**Rajah** · 05-09-2009, 07:43 AM

Tighten up the stomach? Well diet is the best thing to reduce any excess fat, along with cardio. Sit ups, done correctly will strengthen the muscle. You can also do sit-ups with a weight plate against your chest for added strength.

**Hohenheim of Light** · 05-09-2009, 09:42 AM

What are you looking for ? Lose fat or get toned ?

Fat can't be spot reduced so the normal routine of fat reduction should affect the gut as well. If you're looking to get toned, then do the basic abdominal exercises (rotations, crunches, stretches etc.). There's really no need for equipment unless you're looking for bulging packs in which case I'd suggest the same advice as Rajah (weight plate)

**[MDB]** · 05-10-2009, 01:35 AM

Yeah the weight plate idea could work out for me. I already do stretch/crunch/and rotations so with all that and the diet I'm on it should work out. Thanks yo

**El Conquistador** · 05-10-2009, 09:49 AM

Roman V Ups on your bench. This exercise will really tighten your midsection up and strengthen your lower abs. It's my favorite exercise to do next to cable crunches.

ross_thefloyd · 05-10-2009, 12:49 PM

Heya everyone, my first post in this thread

I don't seem to be getting much growth in my biceps well, not as much as I would like.
I go a gym, 5 times a week on average. Do 250-300 calories on a tredmill/cycle bike/or walker then hit the weights.
Work my biceps 4 times a week of the 5 days I go.
I have 3 protein shakes a day, I use 100% protein mix from the gym, it's £15 a kilo so pretty ace.

I do around 60-80 reps on dumb bells, in reps of 20.
Next I use this machine (http://www.exercisewebstore.com/Imag...EP_MACHINE.jpg) no idea how to embed pictures guys, sorry.
Anyway, I do 80-100 reps on this, increasing weights as I go, reps of 20 also.
Next I do some tricep work 80-100 reps, inceasing as I go, in sets of 20 reps.

There is progression and I am getting stronger and bigger, I would just like to get bigger faster (isn't it always the way)

Should I reduce how often I train my biceps?
If so, can someone write up the sort of days I should ideally be doing certain bicep exercises?

Muchly appreciated if someone can!

**bruteshot74** · 05-10-2009, 03:46 PM

Jesus dude...If I have worked out everything you are doing like 280 reps for you biceps...4 sets of 20 for bicep curls, 4-5 sets of 20 on that machine and then 4-5 sets of whatever tricep lifts you are doing. You must not be lifting anything at all if you are doing that much. For each lift I try and lift max about 6-8 reps, usually about 4 sets for each different variety of lift you are doing. You are doing biceps way to much, 4 times a week is way to much, biceps barely make up anything of your muscle mass either. I would be doing like 2 max and start lifting way heavier. Doing 280 reps is crazy, you must be lifting like 5's or something if you ain't seeing growth.

itsmadness · 05-10-2009, 05:51 PM

lol epic overtraining

**Rajah** · 05-11-2009, 05:58 AM

Quote:

Originally Posted by ross_thefloyd

Heya everyone, my first post in this thread

I don't seem to be getting much growth in my biceps well, not as much as I would like.
I go a gym, 5 times a week on average. Do 250-300 calories on a tredmill/cycle bike/or walker then hit the weights.
Work my biceps 4 times a week of the 5 days I go.
I have 3 protein shakes a day, I use 100% protein mix from the gym, it's £15 a kilo so pretty ace.

I do around 60-80 reps on dumb bells, in reps of 20.
Next I use this machine (http://www.exercisewebstore.com/Imag...EP_MACHINE.jpg) no idea how to embed pictures guys, sorry.
Anyway, I do 80-100 reps on this, increasing weights as I go, reps of 20 also.
Next I do some tricep work 80-100 reps, inceasing as I go, in sets of 20 reps.

There is progression and I am getting stronger and bigger, I would just like to get bigger faster (isn't it always the way)

Should I reduce how often I train my biceps?
If so, can someone write up the sort of days I should ideally be doing certain bicep exercises?

Muchly appreciated if someone can!

Fuck me!

Oh, where to start. So wrong on so many different levels. Do your cardio after weight training. Use your energy to lift, not walk/run. Your body releases fat from the cells when training and doing cardio afterwards will remove it completely.

Biceps.
At most, train them twice per week. Your not getting in any recovery time, but seeing as you do so many reps you're not even braking down the muscle fibres anyway. All you are doing is getting blood into the muscle by doing so many reps. Do 4 sets, of 8-12 reps. Start at 12, go heavier each set and reduce the reps.
I'd do barbells curls, preacher curls and alternate dumb bell curls for one session.
And for the next cambered barbell curls, hammer curls and concentration curls the next.

You're obviously not lifting very heavy with 20 reps. You should do 12 at the most, with a minimum of 8. Biceps are a small muscle, they make up about a thrid of your arm, triceps make up two thirds.

Triceps.
The tricep has 3 heads. Make sure you train all 3. There are so many different routines. For example try tricep pushdowns, Skull crushers and rope pulldowns for one session.

You can train bi's and tri's together if you wish, or train biceps with back, and triceps with chest. When training your back you use your biceps, and when training your chest you use your triceps.

**austinrockera** · 05-11-2009, 07:40 AM

I have to agree with brute and rajah... way overtraining on one muscle that makes up less than 3% of your body. Mens Health says that one of the best bicep training moves is the pullup (reverse grip lat pulldown) simply because it works your biceps along with that huge group of muscles called your back that most people overlook.

As much as people like to have big arms, believe me, they should be about last on your list of muscles to workout. You should be concentrating on your legs, back, chest, shoulders/traps, abs, arms, calves pretty much in that order. I don't mean less intensity in any of the groups, I just mean, in percentage of your body's composition of muscle, that is the order.

I am not a fan on the "arm day" workout either TBH. I've always thought that it gives the arms too much time for the workout week simply because you use your arms for all your upper body exercises anyway. Any pressing exercises uses triceps, and any pulling exercises use biceps, therefore, you are essentially training your biceps and triceps twice per week if you give arms their own day.

Just my .02