Ab input

[ryno9000]

I'm sure there are a million threads and just as many opinions, but want to hear:
1) How often do you work your abs specificly
2) Rep range
3) # sets
4) Personal favorite exercise

 

[ryno9000]

41 views and none of you work your abs? Real cool guys.

 

[pappad]

I work my abs on Mon, Wed, Fri. I do three sets on an ab roller type thing. You lay on it with you feet up and it has handles that you put your arms on. I do a set of 50 then 25 then 25. Nothing gets my abs burning like this thing. I also do leg lifts on a bench.

 

[mwm5]

2 days a week.

-cable crunches 3x20 @ 190lbs
-obliques with 45lb plates 3xfailure
-abs machine 3xfailure @ 100lbs
-hanging things (don't know what u call them) 3xfailure

if i have a partner i use a weighted medicine ball to do a couple different rouintes.

 

[automaticj5]

haha @ 41 views and his response -- i like the humor bro...

I usually hit 3 times a week at most, 2x at the least... I never have a set workout for them either... I will do 8-12 sets of at LEAST 12 reps, no more than 20 ever... some workouts I choose from...

- Balloon ball crunches
- the oblique machine (torso twist)
- the ab machine where you crunch with your legs as well
- decline sit up
- hold a plate in each hand and stretch each way to hit the sides

gl

 

[automaticj5]

Just remember abs are like anything else -- they need ot rest and rebuild also..

 

[nikkita]

I'm in cutting so my ab work goes something like this...

1) How often do you work your abs specificly
3-4 days a week 10 minutes each time

2) Rep range
45-50

3) # sets
3

4) Personal favorite exercise
hanging leg raises

 

[sessa]

I try to hit them 2x a week, but usually do them once

cable crunches from top.
4sets x 110lb = 25 reps

cable crunches, bottom pully and seated on a ball with rope handle.
4sets x 30lbs = 20 reps

then either a hanging leg raise or v-sit. 3sets x 15-20 reps

I really focus on squeezing the muscles rather then just going through the range of motions.

I don't do any oblique stuff directly as I don't want them to get thicker, the object for me is the thicken the midsection, and not the sides. That gives a better v-taper illusion.

 

[NJL52]

I work my abs on Mon, Wed, Fri. I do three sets on an ab roller type thing. You lay on it with you feet up and it has handles that you put your arms on. I do a set of 50 then 25 then 25. Nothing gets my abs burning like this thing. I also do leg lifts on a bench.

The burning sensation is lactic acid wanting to breakdown powerful/large muscle in favor of endurance muscle.

Abs are just like every other muscle: 5 reps for power, 10 reps for size, 15+ for endurance. Although they do regenerate themselves faster then other muscle groups, in my experience you can work abs more often then you do any other muscle group.

If you want larger abs: Get a roman chair and grab a plate and do 3 sets of 10 every time you go to the gym.

If you want stronger abs: " " " " " " " " " " " " " " " 3 sets of 5 " " " " " ".

If you want visible abs: Lose body fat.