1.Is it okay to do each exercise for abs by doing one set with about 40 reps, at least until I feel it burn and move on to the next exercise? I usually do about 400 reps total of abs work out per session, is that too much? Or plan B-Change that and do about 20 reps, one or two set per exercise for a total of 10 exercises? Or Plan C?
2.Correct me if I’m wrong but normally we do about 4-5 or 3-4 exercises for each muscle group?
3. A-If so: When I do 4-5 exercises for each muscle group, should I stick to the same 4-5 exercises every month with the exception of adding weight every time I get used to it to avoid pleatuv (or whatever it is called) or do I replace two-three exercise every two-three months for most of the muscle groups?

1 - no...choose an exercise that you can only do 15 reps max for or add wt to increase difficulty
2 - 2 - 3 x 8 - 15 is probably better
3 - the abs can be worked from the most angles of any muscle so try and change around every workout...may have to serach some more exercises but i have 70 odd in my archives

Swan you barely answered any of my question and I think you did not understand what I asked.

First of all...there is no abs excersie for me that will have me burning like crazy doing only 15 reps....expect maybe in the begining which is what i am doing right now, getting back to work out. After a month, no ABS excersie will burn my abs out at 15 reps. Maybe there is but I'll increase reps gradually anyway. Even then, you didn't even answered my first question on how many excersises (different way to work out muscle groups) I should do for my abs, if doing 200 or more total reps of abs work out is too much.

My second question applied to every single muscle group...you do know that means I am talking about abs, tricepds, biceps, chest, back, etc? I asked how many excersies do we normally do on a given day for each muscle group, 4 or 5?

Third question....that you didn't even answered either. So I'd greatly appericate if anyone would take their time to actually read my questions carefully and answer my questions, thanks.

First of all...there is no abs excersie for me that will have me burning like crazy doing only 15 reps....expect maybe in the begining which is what i am doing right now, getting back to work out. After a month, no ABS excersie will burn my abs out at 15 reps. Maybe there is but I'll increase reps gradually anyway. Even then, you didn't even answered my first question on how many excersises (different way to work out muscle groups) I should do for my abs, if doing 200 or more total reps of abs work out is too much...if you hold a 10kg wt plate to your chest do your crunches like that, if too light use more or hold the top position for 3 seconds each rep

My second question applied to every single muscle group...you do know that means I am talking about abs, tricepds, biceps, chest, back, etc? I asked how many excersies do we normally do on a given day for each muscle group, 4 or 5?..thought u were still talking abs there...the bigger the muscle the more sets you should do...quads/hams and back about 9 - 12 working through chest 4 - 6, shoulders 3 - 5, ab 3 - 5, tris 2 - 3 and then bi's with 2

Third question....that you didn't even answered either. So I'd greatly appericate if anyone would take their time to actually read my questions carefully and answer my questions, thanks....still thought on abs but you'll get 6 workouts with the same sets, reps, rest etc...most people think you adaapt to the exercise first but it's actually last...reps are actually first so change scheme around

"...So I'd greatly appericate if anyone would take their time to actually read my questions carefully and answer my questions, thanks..."

some would appreciate if some search here before posting as I've personally answered these questions before...i'm not gonna answer everyhtnig in detail to you or i'll be here all day...initiative champ

Oh boy you misunderstood me again. When I was talking about the number of excersiese, it's not the number of sets but the number of different ways to work out on the muscle group. For example, we have barbell curl, chin-up, standing barbell curl, traditional curl (sitting down and doing the curls), and hammer curls for biceps. That is a total of 5 excersises. So that is what I was asking everytime I go to the gym to work on...say my chest and my back. Should I do 4 or 5 excersises (set*reps) for muscle group I am working on>?

Third question.....still haven't answered that one...you didn't understand what i was reffering to with excersises.
I also wanted to work on my abs as naturally as possible without the use of weights, etc. I know quite a few abs excersises that will have you yell in pain after one rep .

I DISAGREE
15 single reps CAN give you an AWESOME burn if you know the right exercise and form.
have you ever heard of "Nick Nillson's Best Ab Exercises You've Never Heard Of"??? these are 77 of the most challenging, unique exercises that absolutely squeeze every drop of effort you have in your abs. i didnt buy the online ebook yet but i got the trial which gave me 5 sample exercises and they are KILLER. if you havent looked into this; just type in the name above in quotations at google.com and you will find a link that leads you to it.

hey, okayieman2; can you tell me one of those that will have me yell in pain after 1 rep plz???

First off Oakie please pay more respect to the members here. If you feel you didn't get the apporiate response you could have simply stated so and drawn a more clear point to what you were asking. In swans defence you posts are a little hard to understand.

As far as your questions go...

1. If you can do that many reps of an ab workout then you either aren't doing them right or not doing a challanging enough workout. Abs are like any other muscle, sometimes we have to add some weight or change it all together. Try some hanging leg raises, some core ball runners, declined weighted crunches. 3-4 sets of 20 should be plenty enough if its a good move.

2. Even on a solo arm day I don't see why you would want to do more than 2 biceps moves for example. That can lead to overtraining. If you have just a leg day you wouldn't do like 3 different calf raise variations, just doesn't make sense.

3. Always change up your weights or routine every 4-6 weeks to avoid plateaus.

For more detailed info either search the forum or ask in a better manner.

I think anyone would tend to get frustrating after getting wrong replys twice by the same member but I'll try to post in a nicer manner.

When we go to the gym, say for arms and back, don't we usually do about 3-4 or 4-5 (don't remember which) exercises/moves (4 sets*# of reps) for both of them?


proteinboy to answer your question...well it's somewhat interesting. It was during P.E class one day in the gym. I've always had been interested in different ways to work out the abs so I asked my coach if he knows any good one. He told me to lay on the floor with my legs up in the air, parallel next to each other. Not all the way up, in the middle, a lil higher. He told me to do...when he push my feet down, I was to try and push it back up to where it was before it hit the floor. So I did it.....wtf was I thinking?! I yell "****", it totally torn my lower abs out and I had to bend my body slightly to be comfortable. Try it...you won't last half a rep lol.

You'll need to have someone to do it for ya (duh) and have them to push (not hold, just push it down and let it go) your feets down light. The harder they push, the harder it will be on your abs.

ALso I didn't mean to say same moves for biceps or any muscle group. Just total different moves to work out the biceps, etc. That's what I meant when it comes to how many exercises I should do for each muscle group when I work on them for any given day.

for the total sets listed per muscle group in previous post you can break them up anyway you want...i'll actually give details here;

Legs - 9 - 12 total sets with equaly sets given to quads and hams and same sets and reps

Back - 9 - 12 total sets...row x 3, pull up/down x 3, deads/lower back x 3

chest - 4 - 6 total sets...can either just do 2 sets for decline, flat, upper or 3 for 2 of them

shoulders - 3 - 5 total sets...i would focus on middle and side delt, 2 for each probably

tri's - 2 - 3 total sets...2 free wt and 1 machine

bi's - 2 sets...one with palms facing roof, one with palms facing each other

abs 3 - 5 total sets...equal amount for crunch, leg raise and rotation variation


question 3 is answered...change sets and reps every 6 workouts but keep exercise the same...read it again

Biceps...you said two sets? Only one exercise for biceps? You do know I'm talking about going to a gym just like anyone else...doing a split routine? I thought we normally do about 12-16 sets...about 4 exercises/moves? Maybe you are confused with terms of set, exercises, reps, etc? I'm soooo damn confused. Your post does not make any sense at all.

I am going to explain the terms we have been using according to what everyone use it as for working out.

Exercise-A move you do
Set-number of set you do per exercise
Rep-Number of the same moves you do in a set

After you finish 4 set of 15 reps doing an tradtional curl, that is one exercise. I'm not making this up, that's how everyone, websites use it as.

take or leave i'm over it now...you're probably one of those who does 10 sets for biceps and 3 for hamstrings anyway

Man you're being such an a**h***. I'm confused because some of you misuse the terms and may have confused it with something else. When you said two sets for biceps, that is only a total of 30 reps. I kept asking don't we usually do about 4-5 exercises, each having 4 set. One exercise containing 4 set with maybe about 12 reps each is one same move. Then so on and so on. Your post made no sense. Come on, someone help me.