Quote (xXCrAzYsHoT @ Sep 22 2010 09:55am)
So for chest days do I do bench press 5x5 and flies 5x5 or just the bench.
For ab training how would I add resistance?
I don't exactly have that much equipment because I workout at home, any equivalent substitute for squat I do have a barbell but it would be hard to squat because the "rack" is kind of far away.
And I looked at the leg curl on google from what I read it's only useful for strengthening your hamstring and doesn't really help produce gains.
First of all, always do flies after bench but not 5x5 style...only bench should be 5x5 style...do 5 sets of flies pyramiding up...keeps reps in the 8-15 range.
Secondly to add weight to abs lay a plate on your chest when doing crunches to add resistance, or grab a dumbbell with your feet when doing hanging leg raises...get creative!
Next, you can substitute deep dumbbell lunges for barbell squats if you absolutely have to, although get up to the 10 reps on each leg range.
Lastly, leg curls are very helpful for building nice thick hamstrings and plenty of rear leg strength....I don't know what googling you did, but 90% of the sites out there about H&F are total BS.
anyway, good luck