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Bicycle Crunches – how much time per day / per game to be very effective?

I just started body building three months ago, taking the fight next year. I have 15 years, I have 100% whey protein to take after my workout. I read that cycling strengthens abdominal muscles abs for 6-pack. How much time per game / day should I do to make it very effective?

depends on how much you can do at first. If you can do 5 sets of 30, you'll be on your way. Oh, and body building and the fight will not go together. Choose one or the other. Increasing muscle size will decrease your flexibility slowly.

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