Last Visit: Dec 25, 2009 7:16am Last Forum Post: Oct 20, 2008 9:00am Last Photo Upload:Never Last Profile Update: Oct 27, 2009 10:32am Last Blog Post: Aug 22, 2008 9:08am
For your chest, (assuming you've been using barbells) switch to dumbbells for a while. They'll help you to isolate your pecs and recruit more stabilizer muscles.
Lats will grow like crazy if you do wide grip pullups and pulldowns to failure. Cable rows and barbell rows will help to build thickness and will help make your back more impressive overall.
With my metabolism, I just have to keep shoveling the food in 24/7 or I lose weight. If you train hard enough, you can grow even when eating the crappiest food.
Those two exercises will def build the muscles and yes you train abs heavy. Don't do lots of oblique crunches as they will add to your width. I'd also stay away from very heavy squatting and heavy deadlifting. Those two are awesome bread and butter exercises but if you want a waist as wide as Jay or Ronnie... be my guest. I prefer to put my heavy weight in other areas of the body to achieve the proportions that will make you look impressive.
I agree with Dennis' comment below on the hanging leg raises. They work very well for the lower abs. If you want SUPER defined abs you need to go as heavy as you can on cable crunches. I made this video over a year ago but if you goto my myspace www.myspace.com/at0m1k I made a little training video with my favorite exercises for each body part which includes the hanging leg raises and heavy cable crunches. (Yeah it's a little funny actually)
Hanging leg raises, crunches with your feet and legs straight out on the floor, and 6 inches, where you lay on the floor and hold your feet off the floor 6" for as long as possible.
