One Punch Gainz

Again, triple, EMG studies show planks drop down highly in effectiveness above 30s. According to scientific literature it's better to do more sets or higher intensity (say elevated legs, a weight on your back or something) than banging them out for minutes at a time.

Hey guys I really want to get into a better shape ( ideal 16 year old body ). Im not experienced at all and dont know what to do. Im 16, 6 ft tall, and I weigh almost 150 pounds. ive watched a lot of videos and I ve written down some exercises. For Abs: 1)Plank knees to elbow 15 each side 2)Lying leg raises 20 reps 3) side plank up and down 15 each side 4) Star crunches 10 each side 5) side plank reach through 6) Crucifix 20 times 7) Chair sit ups 12 each side Repeat 3 times Arm Workout: 1) Cross curls 20x 2) Bicep Curls 10x each arm 3) triceps Kickbacks 12 x 4) Over head triceps extension 12 x 5) Dumbbell Skies 6) Hammer Press 10 x 7) Lateral Raises 10x 8) Reverse Flies 9) Upright Rows. repeat 3 times Plz read this. I need exercise for chest, back and legs as well. u uys are better experienced and know better so help me. Thank you.

https://youtu.be/HpqOgiagsNs Marcus I fully allow you to judge my form. It was a year ago, and there is that a little bit of rouded back

Why do I keep hearing myself suck all of the air into my lungs. That must have been one hell of a deadlift for me back then

Like I said, I wouldn't worry too much about it if it was a top set :))