best workout for bodybuilder abs and also chest thickeners for bad shoulders?

[The Conquistador]

anyone know of anything at all? I am looking for an ab routine to do to get those big defined thick abs, not the girly flat smooth stomach but have never done abwork before

also I have a bad shoulder that get aggravated very easily. caused by roing too much weight, heavy inclines, improper form and too much weight on mil presses. I need some good things to get my chest back again

 

[Rake922]

For the shoulder, read:
http://www.ironaddicts.com/forums/archive/index.php?t-12369.html

see youtube link in post 1




For abs:
I do pull ups frequently and lift my legs while doing them at the same time, I feel it the next day

 

[JayC]

Honestly, I don't have a magic routine but I've gotten great results doing a few things. I weight every ab exercise I can. So when I get on the decline ab bench, I lay a weight on my chest. I also super set them with weighted oblique exercises. I go each set until failure. This helps define and stimulate my growth. Another big part is heavy compoun lifts like dead's. It helps put that mass around the core.

 

[TheMilkMan]

Honestly, I don't have a magic routine but I've gotten great results doing a few things. I weight every ab exercise I can. So when I get on the decline ab bench, I lay a weight on my chest. I also super set them with weighted oblique exercises. I go each set until failure. This helps define and stimulate my growth. Another big part is heavy compoun lifts like dead's. It helps put that mass around the core.

a old timer at my gym told me about this one:

try using half the weight you do for the decline ab bench, but hold it behind your head... i guarantee with half the weight you wont be able to do anywhere close to as many reps

 

[windshield]

imo:

abs - heavy rope crunches
chest - decline bench (takes the load off shoulders)

 

[musclesntx]

98% of the time, when someone tells me they're having trouble building their chest, it simply comes down to when they bench heavy, they're letting their shoulders do the work. First things first, learn to bench like a powerlifter. There ain't no powerlifters running around with small chests, bitching that they aren't growing fast enough. Keep the shoulders back, upper arms in, chest up/forward. It isn't hard to feel the chest doing work, and as long as you're getting progressively stronger, your chest must become progressively larger to adapt to the new load.

I view ab work as a functional thing as opposed to a aesthetic thing. To each his own on this. IMO, the best ab work is that you'll do in the kitchen and at the dinner table. I know people with great abs that never do ab work and I know guys that have an "ab" day. I personally don't do a lot of direct ab work - I'm sure my abs get plenty of work pulling the high 600s off the ground and squatting heavy. Keeping my core tight on most every lift is something I think about often, and I'm guessing this has helped me keep that region strong.

 

[pineapple]

anyone know of anything at all? I am looking for an ab routine to do to get those big defined thick abs, not the girly flat smooth stomach but have never done abwork before

also I have a bad shoulder that get aggravated very easily. caused by roing too much weight, heavy inclines, improper form and too much weight on mil presses. I need some good things to get my chest back again

I hope you're not doing these things anymore?

 

[The Conquistador]

I hope you're not doing these things anymore?

i havnt for a year

 

[Eze]

The Smith Machine is your friend

 

[The Conquistador]

how do i learn to lift like a powerlifter for bench?


also, i have never done ab exercises before and i really want/need to start to strengthen core, and yes ill just say it, i wanna look good on the beach lol

98% of the time, when someone tells me they're having trouble building their chest, it simply comes down to when they bench heavy, they're letting their shoulders do the work. First things first, learn to bench like a powerlifter. There ain't no powerlifters running around with small chests, bitching that they aren't growing fast enough. Keep the shoulders back, upper arms in, chest up/forward. It isn't hard to feel the chest doing work, and as long as you're getting progressively stronger, your chest must become progressively larger to adapt to the new load.

I view ab work as a functional thing as opposed to a aesthetic thing. To each his own on this. IMO, the best ab work is that you'll do in the kitchen and at the dinner table. I know people with great abs that never do ab work and I know guys that have an "ab" day. I personally don't do a lot of direct ab work - I'm sure my abs get plenty of work pulling the high 600s off the ground and squatting heavy. Keeping my core tight on most every lift is something I think about often, and I'm guessing this has helped me keep that region strong.