How do I get rid of the fat covering my muscles on my abs? Also, I am looking for that "defined" look because I want to look good when I take my shirt off in the summer (when I run and for the beach...). Currently, I am doing 3 sets of 15 for curls at 30 lbs (I just increased it today), but when I look at them in the mirror, they don't look cut (except when I flex, but I don't flex a lot). I just want to look cut without having to flex everything, you know what I'm saying?

And as for the track advice, thanks for it. I'm a middle distance runner primarily (I do XC to help train). I run the 800 (2:07 - it can be A LOT better), the 1000 (2:42 - can improve) and the mile (4:39 - can improve by the end of the season). But I know what I'm doing in the aspect, thanks anyways.

Well if you run track I dont think you want to get "ripped" cause you will lose speed and endurance. I dont really know how to get ripped since I only do light weight nautilus training and running (I am a golfer) and I keep flexible. Also I think you should already have abs by now I almost have them and I have only been doing my regime for 5 months. One thing I can tell you is that the bench press is a total waste since there is no sport that uses that movement and it really proves nothing in terms of real strength. I would suggest looking places besides OT forums too. chester706

google.com you already said you're lifting so you're probably fine. just google other excercises. simple as that. and more weight/less reps=muscle mass and less weight/more reps=definition. pygmahia5

So I'm on the track team and I'm trying to get really strong (I want to be ripped). I also wanted to get faster (I run a 4:39 mile) so I am looking for some exercises that will help me get ripped as well as faster.

I alraedy do 3 sets of 15 for curls, and two other tricep exercises (one is where I lean over and let my arms hang, then pull the weight up to my shoulder. The other one is where I lay flat on my back on a bench with a bar over my head with my arms straight out and I let the bar "fall" until it is just above my face - making a 90 degree angle with my arms). Then I bench (but it's really nothing consistant, I usually do around 110-115 reg. - 8 to 10 reps with 3 sets).

For legs, I don't really do anything, except run a LOT. I run about 8-10 miles a day (at around 7-7:30 pace) and then I do leg extensions (sometimes). For abs, I do a bunch of exercises.

So does anyone have any tips for getting ripped abs, chest, and arms/shoulders?

Saving Private Ryan
Black Hawk Down
The Bourne Ultimatum (or trilogy, this one is best)
WALL-E
Star Wars (Ep. III and V are best)
Band of Brothers (It counts)
Apollo 13

That's it.

That is my wallpaper.

It'd be great if I didn't get moderated over this.RobbieH1234

[QUOTE="GeForce2187"]It could be E-Pro by Beck that someone mentioned. It actually perfectly matches up with what you put, and it came out in 2005 so its not too old. One song that no one mentioned was this: http://www.youtube.com/watch?v=uOyLJ7hZfCQ but unless you live in/near Rhode Island I don't think you would know the song/band.omfg_its_dally