Abs and muscle growth

[Boxer4life]

as Adam said compounds is the way to go

deadlift and squats would be my personal choice over the obvious exercises like sit ups or whatever

however ... alot comes down to your goals... is it just looking good that you are concerned about or your athletic performance the two dont always go together, the likes of mosley mayweather and cotto who you mentioned train every day, they have expert nutritonists and for all we know some 'chemical' help

yeah thats the thing that i wonder about sometimes, cuz i am looking for performance more, but i also wanna look the part,the thing is they train everyday and look at them, so are the "experts" right.

[Gray Lion]

One thing I can tell you with 40 years of training and boxing....everyone is different...starting with your genes, your eating habits, your physical and mental make up, and I could go on and on. Best advice is for you to seek out a physical or boxing trainer---one who has a reputation,or solid references. If you can't make gains on your own, it's worth shelling out the money for expert advice and guidance. You will find most fighters train under several different people in their lifetime with few exceptions. I trained with people from Canada to Florida, and found something new and different with every trainer. You can read every book, watch every video, and drink and eat every supplement...but what works for one, might not work for you. Good luck!