a few questions from a newb.

[UrbanYouth]

First post.

I just started working out recently and I was wondering

1. If your doing your workout would it better to do your ab routine before your workout or after?

2. Also if your going to run, do you do that after your ab routne and before that?


and thirdly


I'm pretty skinny and I'm trying to bulk up. By eating a lot, will that jeapordize the chances of me getting better abs? I do about 150 crunches a day, but I dont really eat that healthy. So will it be possible for me to put on weight by eating and working out without messing up my abs?


One last thing

What order should you do these four things in?

Running, Working out, meal, and ab routines.



sorry for asking so many questions.

thanks.

[Fonz]

if your bulking dont run i would cut out cardio altogether if you are a hard gainer. Train abs like every other muscle (once or twice a week) and train them with heavy weight/resistance. You can bulk without getting fat if you eat healthy and make sure you take a lot of protein. eat small meals throughout the day.

[Merk0135]

This is what I do for my abs...I hit them once or twice a week.

Day 3, ABS and Cardio


brief explanation: When I do abs I do them with weights and do 2 exercises each for lower, middle and upper abs as well as two for my obliques.

lower Abs:

DB incline leg raises 3x8-10
DB hanging leg raises 3x10-15

Middle Abs:

seated machine crunch 3x10-15 (the one where you have a bar or strap around your shoulders or handle bars above your shoulders and pull down with your abs and raise up with your legs.)
flat bench ab crunches 3x10-15 (You lay on a bench press in the opposite direction and put your legs at a 90 degree angle so the BB keeps your feet stationary. You position your upper back off the bench so your abs extend fully. You then raise up like a normal sit-up. I put a DB on my chest for added resistance).

Upper Abs:

floor dumbell crunch 3x10-15 (lie faceup on the floor with your knees ben and your feet and lower back flat on the floor. Grasp a dumbell or wieght plate in both hands with your arms extended overhead. Contract your abs to lift your shoulders and upper back off the floor while keeping your arms straight. Hold this positions for a count before slowly lowering to the start).
machine crunch 3x10-15 (the machine with the pad in the middle of your chest).

Obliques:

one-arm deadlift or standing oblique cable crunch 3x20 (20 for each side)
machine twist or decline russian twist 3x20 (for decline russian twist 10 for each side)

Cardio:

1 hour treadmill run, approx 8 miles.


note: I think I'm going to change it a bit and stop working my obliques with weights. Instead I'll probably go to incline twisting sit ups of 3x20 at the end of my routine.