good start

[swollenmember]

i have been working out for a little under 3 months. When i started hittin the gym i was 146 and now im weighing in at 160.
Ive got good genetics and good symmetry, ive played competitive soccer for over 15 years so im very lean, but i havent been able to chizzle out my abbs and get the pertruding definition. Please hook me up with some advice

[Stonecold54]

Re: good start

Originally posted by swollenmember
i have been working out for a little under 3 months. When i started hittin the gym i was 146 and now im weighing in at 160.
Ive got good genetics and good symmetry, ive played competitive soccer for over 15 years so im very lean, but i havent been able to chizzle out my abbs and get the pertruding definition. Please hook me up with some advice

welcome to the board. Not sure what you want advice on. My one point will be: be very careful of your training when you are still a novice. A novice will grow off pretty much any type of program for the first 4-6 months since the act of weightlifting is so new to the body. but if you begin to use to many sets and are in the gym for too long it will catch up to you and send you to the overtraining realm. be very careful to make sure you don't burn yourself out or cheat yourself out of some good gains by training too much. read some articles here www.exercisecertification.com for some good training and theoretical articles.

[swollenmember]

thanks stone cold, ive done some of research, im in the gym for about an hour and only four days a week. Im stacking nitrix, myoblast, and iss matrix. I wasnt very specific on what advice i was looking for. I would like to know how to get the chizzled very nice six pick, the kind that shows when your not flexing...

[hlcn8]

hanging leg lifts have always worked well for me, but it takes a little practice to get good at and be able to stabalize properly without using the hip flexors instead. visualize your spine doing the bending while you contract the muscles. the full extension (when your legs are hanging down straight) works to separate the muscles well. there are plenty of doohickeys to make this easier, like elbow slings et al, but i still just do it w/ varying grips on an overhead bar.

[meat12]

yeah after a while try putting a medicine ball between your knees on leg lifts, gives a nice burn

[swollenmember]

how difficult is it to gain mass and reduce body fat at the same time? what would be the best way of doing that?

[psyko1]

pretty hard if your talking about adding alot of mass. you should do one or the other. you want the six pack look so you'll need alot of cardio and if your already pretty lean and played soccer and aren't where you want to be then it's your diet that's holding you back.