Alrighty then. I have 7 weeks for this, a good diet may be preferably good aswelll as i eat too much junk at the moment. Im not fat or anything and quite built but 7 weeks starting from today I need to work on my abs and pecks. So how can i do it? Will i be able to get good abs and pecks in 7 weeks with a good diet and routine? If so can anyone give me any ideas what to do without any equipment to get these good in 7 weeks if i do it everyday or something.
Thanks.
:boxing:

Why just the Pec and Abs? Are you going to the beach to show off muscle? If yes, you forgot the Biceps :p

Do a simple routine with all compounds and eat healthy foods. And work all the muscles, not just the pretty ones.

I forgot to mention. My arms are already really built. I just need to know what to do for abs and pecks.

hahahah just do something like this

incline db bench press
flat bb bench press
weighted dips

hanging leg raises
superset with floor crunches or situps
weighted stiups

Why just the Pec and Abs? Are you going to the beach to show off muscle? If yes, you forgot the Biceps :p

Do a simple routine with all compounds and eat healthy foods. And work all the muscles, not just the pretty ones.

Naah, he's got a date... with a mirror! :D

if i read correctly u said without equipment, so just do different variations of push-ups , sit-ups, and crunches. try and work your way up to 300 pushs-ups, 300 cruches, and 400 sit-ups a day . if u can do this , youll be A-ok. peace and let me know how it works out for u.

if i read correctly u said without equipment, so just do different variations of push-ups , sit-ups, and crunches. try and work your way up to 300 pushs-ups, 300 cruches, and 400 sit-ups a day . if u can do this , youll be A-ok. peace and let me know how it works out for u.

Please, somebody tell me that I'm not the only one who can't do 300 push-ups, 300 crunches, AND 400 sit-ups a day...

Please, somebody tell me that I'm not the only one who can't do 300 push-ups, 300 crunches, AND 400 sit-ups a day...

who can? thats why u have to work your way up. it takes time but not years. start slow then work your way. youll be surprised at what the body is capable of when u actually try.

ps. remember: no pain no gain. nuff said. :cool:

Ill start by doing 100 each a day for 2 weeks then another 100 etc. etc. thanks.. and punchdrunk... shh.

Oh, I'm sure you can take a little teasing? ;)

300 pushups a day IMO is way easier to reach than 400 situps a day lol, I can reach 100 pushups without a problem in a fairly short time so i dunno maybe i could do 300.

Ill start by doing 100 each a day for 2 weeks then another 100 etc. etc. thanks.. and punchdrunk... shh.

Bro I doubt your going to get very big pecs from doing only pushups for 7 weeks. I think your going to have to invest in some gym equiptment. Also, stop eating badly too. If you want to get very visible pecs and abs your going to have to drop your bodyfat % to at least 12%ish.

My bodyfat is 11%... Someone said my abs don't show well cause im not toned.. Im built but not toned. I don't get it.

What's to get? If you're built and not toned, don't worry about mass, just lose some fat.

But ive only got 11%...

But ive only got 11%...

So? If you go down to 8% that will be a loss of 25% (11 being 100% of your fat, and 3 being app. 25% of that) of your total fat. That will make a huge difference.

Whats this 300 pushups?

Are yuo saying 300 pushups straight? No break, just hit the deck and do 300?

I think thats bull****, doubt many people can do that.

cuz i wasnt clear enough b4, ill clear up the 300 hundred push ups issue. i dont do and never have hit 300 hundred push ups straight. i do 12 sets of 25 reps. u do the math and it adds up. after all 12 sets your chest is pumped up like u wouldnt believe.

Dude, if looking good is what you are after, try my work-out.

Monday-Wednesday-Friday

10x100 Sprints
15 Push-ups followed by 3 minutes of jumping rope. Do this for three sets. No rest. Just push-ups then rope then push-ups.

Two minute break then 15 pull-ups followed by 3 minutes of jumping rope. Like above, no rest. Three sets.

Two minute break then 15 dips followed by 3 minutes of jumping rope. Same as above.

Tuesday and Thursday

3 mile run

40 sit-ups followed by 3 minutes of jumping rope. Three sets no rest.

Two minute break, 40 leg raises followed by three minutes jumping rope. Three sets, no rest.

40 crunches, three minute jumping rope. No rest.

I am 45 years old and have better musculature and abs now than I did in the Army in my 20's. This work out works best if done in the morning before breakfast. You burn more fat that way.

In addition to this, I do a lot of kicking drills and katas with my Katana. While I am a big fan of boxing, I have trained for almost 30 years in Iaido and Taekwondo.

sounds like a decent workout drill to me. try it then mann. :boxing:

cuz i wasnt clear enough b4, ill clear up the 300 hundred push ups issue. i dont do and never have hit 300 hundred push ups straight. i do 12 sets of 25 reps. u do the math and it adds up. after all 12 sets your chest is pumped up like u wouldnt believe.

oh lol, I thought you were nuts :p

Yea indeed. Thats what I do. I dont keep much count though. Ill usualy put a movie on on my "on-demand" and work out that whole time in the room.

My reps depend on the type of push up Im doing. Regular on the floor Ill do sets of 50 or 60 or 70. But with my two chair and feet on the bed setup I do 30 at a time.

take two chairs, spread them sholder length, put one plam on one the other on the other one and feet on bed.

Works great, you go down a lot, its tough to get back up again and it works your abs like mad.

oh lol, I thought you were nuts :p

.

after all the "your crazy" post, i thought i needed to clear myself up. :cool: