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  • Posted On: 12-05-18, 11:48 am (EST) #1

    ab workout or fbw ?

    December 5, 2018, 11:48 am

    hey!

    which program is more efficient in building muscle, fbw 3 days a week or ab workout 4 days a week?

     

     

    in my gym people always say to me that I have to switch from my 3 days fbw to ab workout 4 days a week, and I reply to them that I feel very tired with my fbw and I dont know how I will handle 4 days a week, but I have now a lot of free time, so I Think about swtich to a ab progam.

    there is a belief that a fbw program is only for beginners. I dont know if it is true or a myth.

     

     

    I tried to build to myself a program which I alreeady know all the exercies (I'm having a hard time learning new exercises ,especialy compunds), so I wrote this program:

     

    A:
    Squat 4 sets
    Leg press 4 sets

    Bench Press 3 sets
    Incline bench press 3 sets
    Flys machine 3 sets

    Close Grip bench press 4 sets
    Triceps pushdowns 4 sets

    B:
    T-Bar row 4 sets
    Lat pulldown 4 sets

    Overhead press 3 sets
    Barbell shoulder press 3 sets
    Shoulder press machine 3 sets

    Barbell curl 4 sets
    Dumbbell curl 4 sets


    ALL 8 - 10 REPS

     

    what do you think about this program??

     

    and this is my fbw which I do now:

    Squat 3 sets
    Bench press 3 sets
    Flys machine 2 sets
    T-Bar row 4 sets
    Military press 3 sets
    Shoulder press machine 2 sets
    Triceps pushdowns 3 sets
    Dumbbell curl 3 sets

    ALL 8 - 10 REPS

  • Posted On: 12-07-18, 12:18 am (EST) #2

    ab workout or fbw ?

    December 7, 2018, 12:18 am
    Posted by: alonadoni

    hey!

    which program is more efficient in building muscle, fbw 3 days a week or ab workout 4 days a week?

     

     

    in my gym people always say to me that I have to switch from my 3 days fbw to ab workout 4 days a week, and I reply to them that I feel very tired with my fbw and I dont know how I will handle 4 days a week, but I have now a lot of free time, so I Think about swtich to a ab progam.

    there is a belief that a fbw program is only for beginners. I dont know if it is true or a myth.

     

     

    I tried to build to myself a program which I alreeady know all the exercies (I'm having a hard time learning new exercises ,especialy compunds), so I wrote this program:

     

    A:
    Squat 4 sets
    Leg press 4 sets

    Bench Press 3 sets
    Incline bench press 3 sets
    Flys machine 3 sets

    Close Grip bench press 4 sets
    Triceps pushdowns 4 sets

    B:
    T-Bar row 4 sets
    Lat pulldown 4 sets

    Overhead press 3 sets
    Barbell shoulder press 3 sets
    Shoulder press machine 3 sets

    Barbell curl 4 sets
    Dumbbell curl 4 sets


    ALL 8 - 10 REPS

     

    what do you think about this program??

     

    and this is my fbw which I do now:

    Squat 3 sets
    Bench press 3 sets
    Flys machine 2 sets
    T-Bar row 4 sets
    Military press 3 sets
    Shoulder press machine 2 sets
    Triceps pushdowns 3 sets
    Dumbbell curl 3 sets

    ALL 8 - 10 REPS

    @alonadoni You shouldn't just do abs for an entire week. You should stick with full body training 3 days per week, then do abs as well if you want them to grow! Abs can be done AFTER your full body workouts, or on the days you're not doing full body training.

     

    Your A and B options look kind of like a PUSH / PULL split. All of that is probably more than you need for one full body workout. Your second option is more balanced, I would just add some more volume (more sets).

     

    I'm going to be doing a bit of a pre-release of my Full Body program on the site over the weekend. Maybe you can look at that and give that a try!

  • Posted On: 12-07-18, 3:38 am (EST) #3

    ab workout or fbw ?

    December 7, 2018, 3:38 am
    Posted by: Scott_Herman

    @alonadoni You shouldn't just do abs for an entire week. You should stick with full body training 3 days per week, then do abs as well if you want them to grow! Abs can be done AFTER your full body workouts, or on the days you're not doing full body training.

     

    Your A and B options look kind of like a PUSH / PULL split. All of that is probably more than you need for one full body workout. Your second option is more balanced, I would just add some more volume (more sets).

     

    I'm going to be doing a bit of a pre-release of my Full Body program on the site over the weekend. Maybe you can look at that and give that a try!

    hey @scott_herman , thanks you . maybe I wasn't clear, sorry.. I didnt mention any abs exercise. I talked about full body workout vs A and B split routine , not ab(s) exercise

  • Posted On: 12-07-18, 3:56 pm (EST) #4

    ab workout or fbw ?

    December 7, 2018, 3:56 pm
    Posted by: alonadoni

    hey @scott_herman , thanks you . maybe I wasn't clear, sorry.. I didnt mention any abs exercise. I talked about full body workout vs A and B split routine , not ab(s) exercise

    @alonadoni Oh I see what you mean. Just got a little confused when you put ab.. I thought you meant your core haha.

     

    Both options are good, A & B workouts VS Full Body workouts. You'll still be training everything multiple times per week, so you can try both and see what feels best for you.

     

    If you are going with A & B workouts though, I would suggest maybe making it a straight Upper / Lower split. Or a Push / Pull split (with quads on push day and hamstrings on pull day for example).

     

    But be sure to check out my Full Body program to see what you think of that too!

  • Posted On: 12-07-18, 8:00 pm (EST) #5

    ab workout or fbw ?

    December 7, 2018, 8:00 pm
    Posted by: Scott_Herman

    @alonadoni Oh I see what you mean. Just got a little confused when you put ab.. I thought you meant your core haha.

     

    Both options are good, A & B workouts VS Full Body workouts. You'll still be training everything multiple times per week, so you can try both and see what feels best for you.

     

    If you are going with A & B workouts though, I would suggest maybe making it a straight Upper / Lower split. Or a Push / Pull split (with quads on push day and hamstrings on pull day for example).

     

    But be sure to check out my Full Body program to see what you think of that too!

    Hey @scott_herman thanks a lot !!! I don't know which one is best for me , I asked your opinion..

    I prefer the fbw because I'm too lazy to come to gym more than 3 days a week. But I want to do the best program for gain muscle.. not the convenient program. So if the ab split is efficient as the fbw I will continue fbw ..

     

    I have already checked out your fbw. Mine fbw is a kind of merge with yours and my old fbw (which based a lot on machines) . All the compund exercises I learned from your great videos. I used to have a personal trainer but honestly your YouTube channel is better than all the trainers in my gym

  • Posted On: 12-07-18, 11:57 pm (EST) #6

    ab workout or fbw ?

    December 7, 2018, 11:57 pm
    Posted by: alonadoni

    Hey @scott_herman thanks a lot !!! I don't know which one is best for me , I asked your opinion..

    I prefer the fbw because I'm too lazy to come to gym more than 3 days a week. But I want to do the best program for gain muscle.. not the convenient program. So if the ab split is efficient as the fbw I will continue fbw ..

     

    I have already checked out your fbw. Mine fbw is a kind of merge with yours and my old fbw (which based a lot on machines) . All the compund exercises I learned from your great videos. I used to have a personal trainer but honestly your YouTube channel is better than all the trainers in my gym

    @alonadoni Well the thing is I don't know what is optimal for you, because everyone is different. The best way to find out what's best for you is through trial and error. But if you're seeing good results with your full body training right now, then keep doing that.

     

    The A & B workouts, or an Upper / Lower split, you can save in your back pocket for maybe when you hit a plateau and want to change things up.

     

    Also keep in mind these full body workouts should be intense. You mentioned you're lazy.. if you want to see the best results possible, you have to go into the gym and push yourself. Don't just go in to mess around if you're serious about gaining muscle.

     

    Thanks for the kind words man! It's like having an online personal trainer with my videos! 😁 

     

    Also, the full body workout you're using as a template at the moment is slightly different to the full program I'm going to be releasing, so don't miss out!

  • Posted On: 12-08-18, 7:10 am (EST) #7

    ab workout or fbw ?

    December 8, 2018, 7:10 am
    Posted by: Scott_Herman

    @alonadoni Well the thing is I don't know what is optimal for you, because everyone is different. The best way to find out what's best for you is through trial and error. But if you're seeing good results with your full body training right now, then keep doing that.

     

    The A & B workouts, or an Upper / Lower split, you can save in your back pocket for maybe when you hit a plateau and want to change things up.

     

    Also keep in mind these full body workouts should be intense. You mentioned you're lazy.. if you want to see the best results possible, you have to go into the gym and push yourself. Don't just go in to mess around if you're serious about gaining muscle.

     

    Thanks for the kind words man! It's like having an online personal trainer with my videos! 😁 

     

    Also, the full body workout you're using as a template at the moment is slightly different to the full program I'm going to be releasing, so don't miss out!

    @scott_herman thanks you a lot!! I appreciate your help. And by the way your videos is better than personal trainer because there are a lot of bro science trainers (I learnt the word from you😂 ) , they teach bullshit 😒 I used to pay for a bro science trainer 25$ per train😢 . I think that personal trainer is for people who don't speak English and don't know YouTube.

     

    I'm lazy to go 4 days a week because I have pains in all my body after every workout day, not because I do nothing at the gym.

     

    I'm seeing good result only on my new exercise , but I'm stuck on my old exercises (bench press, dumbbell curl, flys machine, tricep pushdowns)

  • Posted On: 12-08-18, 4:00 pm (EST) #8

    ab workout or fbw ?

    December 8, 2018, 4:00 pm
    Posted by: alonadoni

    @scott_herman thanks you a lot!! I appreciate your help. And by the way your videos is better than personal trainer because there are a lot of bro science trainers (I learnt the word from you😂 ) , they teach bullshit 😒 I used to pay for a bro science trainer 25$ per train😢 . I think that personal trainer is for people who don't speak English and don't know YouTube.

     

    I'm lazy to go 4 days a week because I have pains in all my body after every workout day, not because I do nothing at the gym.

     

    I'm seeing good result only on my new exercise , but I'm stuck on my old exercises (bench press, dumbbell curl, flys machine, tricep pushdowns)

    @alonadoni You're welcome my friend! There are some not so good trainers around. At least you found a good one here! 😁 

     

    If you're always sore, you might not be getting enough rest or enough protein. Make sure those two things are in check!

     

    And if you're stuck in a plateau with some exercises, you can try different exercises for a while (like barbell bench press and barbell bicep curls) and / or you could give Cheat & Recover a try to break through that plateau!

  • Posted On: 12-08-18, 4:40 pm (EST) #9

    ab workout or fbw ?

    December 8, 2018, 4:40 pm
    Posted by: Scott_Herman

    @alonadoni You're welcome my friend! There are some not so good trainers around. At least you found a good one here! 😁 

     

    If you're always sore, you might not be getting enough rest or enough protein. Make sure those two things are in check!

     

    And if you're stuck in a plateau with some exercises, you can try different exercises for a while (like barbell bench press and barbell bicep curls) and / or you could give Cheat & Recover a try to break through that plateau!

    @scott_herman I sleep about 10 hours a day (i'm unemploeyed 😁 ) and eat 150gram protein per day😀 

    I will try to change these exercises. thanks!

  • Posted On: 12-09-18, 3:21 pm (EST) #10

    ab workout or fbw ?

    December 9, 2018, 3:21 pm
    Posted by: alonadoni

    @scott_herman I sleep about 10 hours a day (i'm unemploeyed 😁 ) and eat 150gram protein per day😀 

    I will try to change these exercises. thanks!

    @alonadoni You're definitely getting enough sleep then! You could maybe do with a little more protein in my opinion too - your profile says you weight 74kg which is around 160lbs. Try aiming for that (160g) as a minimum. It's only a small increase, but every little bit helps! 💪 

  • Posted On: 12-09-18, 6:13 pm (EST) #11

    ab workout or fbw ?

    December 9, 2018, 6:13 pm
    Posted by: Scott_Herman

    @alonadoni You're definitely getting enough sleep then! You could maybe do with a little more protein in my opinion too - your profile says you weight 74kg which is around 160lbs. Try aiming for that (160g) as a minimum. It's only a small increase, but every little bit helps! 💪 

    yes, I also watch netflix all day so I get extra rest 😂 I will try to eat 160g, thanks😀 

  • Posted On: 12-09-18, 11:01 pm (EST) #12

    ab workout or fbw ?

    December 9, 2018, 11:01 pm
    Posted by: alonadoni

    yes, I also watch netflix all day so I get extra rest 😂 I will try to eat 160g, thanks😀 

    @alonadoni Lol. Happy to help!

  • Posted On: 02-15-19, 4:00 am (EST) #13

    ab workout or fbw ?

    February 15, 2019, 4:00 am
    Best Abs Exercises of All Time
     
    Ab Wheel Rollout.
    Arms-High Partial Situp.
    Barbell Rollout.
    Barbell Russian Twist.
    Swiss Ball Crunch.
    Warning Signs Your Health Is at Risk.
  • Posted On: 02-25-19, 9:11 am (EST) #14

    ab workout or fbw ?

    February 25, 2019, 9:11 am

    Hey Scott hope you are doing well!! It's been a while since i have posted a question lol, but i definitely need your assistance. I have been doing heavy chest exercises with short rest periods which has been going great, but my problem is when i move onto triceps, I find it extremely difficult to do dips, and have to use assistance on them, which haven't proved to be helpful. Do you have any idea as to how i can do them again since i used to be able to breeze through them at one point.

     

    Coming onto my second point Scott, I have been struggling on ab exercises as well. I use a bosu ball and do 5 sets of 20 reps using weight to do the crunches which i instantly feel as it's so intense. The problem is after i try to do hanging leg raises, which i actually struggle with, it's ridiculous. How would i be able to progress to not only do hanging leg raises, but a toe to bar as well? Also, can you build blocky abs without actually doing hanging abs exercises specifically?

     

    Thank you so much for your time and assistance Scott! I will definitely try my best to post some pictures so you and the community can help out with my current physique.

  • Posted On: 03-03-19, 11:10 pm (EST) #15

    ab workout or fbw ?

    March 3, 2019, 11:10 pm
    Posted by: Neutralino

    Hey Scott hope you are doing well!! It's been a while since i have posted a question lol, but i definitely need your assistance. I have been doing heavy chest exercises with short rest periods which has been going great, but my problem is when i move onto triceps, I find it extremely difficult to do dips, and have to use assistance on them, which haven't proved to be helpful. Do you have any idea as to how i can do them again since i used to be able to breeze through them at one point.

     

    Coming onto my second point Scott, I have been struggling on ab exercises as well. I use a bosu ball and do 5 sets of 20 reps using weight to do the crunches which i instantly feel as it's so intense. The problem is after i try to do hanging leg raises, which i actually struggle with, it's ridiculous. How would i be able to progress to not only do hanging leg raises, but a toe to bar as well? Also, can you build blocky abs without actually doing hanging abs exercises specifically?

     

    Thank you so much for your time and assistance Scott! I will definitely try my best to post some pictures so you and the community can help out with my current physique.

    @neutralino Hey man! I think you posted this same thing in two different @forums so I am going to delete the duplicate. Also, it might be better if you open up a new @forum thread when you have questions rather than posting in old threads that aren't realted to your question.. haha.

     

    It's a matter of your triceps adapting to being trained after you hit chest. It's normal that they're fatigued. As you do it more and more and get stronger, you should get back to being able to do dips without assistance even after training chest.

     

    Again, it's just a matter of your abs having enough endurance and being strong enough to handle those exercises one after the other. Do you need hanging movements to build blocky abs? Not necessarilly, but they are helpful, especially for your lower abs. You've seen my blocky abs video, right? Plenty of exercises tehre that don't require hanging 🏋 💪 

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