Originally Posted by Steve Nash
Wow thanks man But how much weight should I use ?
And for the ab workout is situps good?
Sorry for all the questions bit I am a total noob to this
The volume (weight used) is something you will have to find out yourself. Go to the gym and experiment first. Try DB bench with 25 pounds (for example) for 8 reps...was it easy? Was it hard? Did it seem just right? Then go from there.
Then, keep a log of the weight you use. Try to increase either reps or weight each time. As you increase weight to more than 10 pounds more for that particular number of reps, you can decrease the total reps in each set...if you keep the weight the same and increase reps, once you get to say, 15 reps if you started at 8, then increase the weight and start at 8 again.
There is proper ways to do things when designing and progressing programs, but again, this is why it is hard to do over the internet, can't hold someojnes hand when you can't see exactly what is going on.
As for abs, IMO, as I stated before, keep situps to a minimum. Do more core stability stuff (bridges), med ball throws and slams and lower back/glute work.