Please Scroll Down to See Forums Below for me at least, im starting to learn that using heavy weight with abs twice a week and treating them like any other body part is the best way. in this sense, they need rest, need fed, and grow just like anything else. anyone else have opinions? im saying this as opposed to some people who do a million reps with abs everyday.
abs the right way
- Thread starter markshark
- Start date
Agreed. Your abs are mostly fast-twich fibers. You probably get a decrease in effectiveness at +15 reps.
Cynical Simian
New member
Weighted work on a decline bench for me as well. I doubt you'll find many people around here doing triple-digit reps of novelty crunches (or at least nobody who admits to it 
).
).SgtSlaughter
New member
High weight (as high as I can go without it lifting me off the ground 
) ... cable rope crunches... total ROM... rotating down more than a crunch and hold... couple times a week 8-10 reps max...sometimes i loose count though 
- probably my fav. so far, haven't tried the weight decline yet.
) ... cable rope crunches... total ROM... rotating down more than a crunch and hold... couple times a week 8-10 reps max...sometimes i loose count though - probably my fav. so far, haven't tried the weight decline yet.
I enjoy the way training goes full circle.
Now we are back to traiing abs like the 60's ... heavy weight, low reps.
I do two different routines after legs:
After First Leg Day:
3 x 10 Hanging leg lifts with 20 pounds on each ankle.
3 X 10 decline sit-ups with 40 lb db on chest.
50 twists with Olympic bar on shoulders.
After Second Leg Day:
3 x 10 leg raises off bench with 20 lbs on each ankle.
3 x 10 machine crunches with 60 pounds
50 side bends with Olympic bar on shoulders.
Now we are back to traiing abs like the 60's ... heavy weight, low reps.
I do two different routines after legs:
After First Leg Day:
3 x 10 Hanging leg lifts with 20 pounds on each ankle.
3 X 10 decline sit-ups with 40 lb db on chest.
50 twists with Olympic bar on shoulders.
After Second Leg Day:
3 x 10 leg raises off bench with 20 lbs on each ankle.
3 x 10 machine crunches with 60 pounds
50 side bends with Olympic bar on shoulders.
Don't put weight on your chest for decline bench crunches/situps.... put them behind your head, it makes it much more difficult. I do 3 sets at 10 reps with 20lbs behind my head, at the highest decline.
Also do leg raises with my ass just coming off the end of the bench and an 8lb dumbbell between my feet, very slowly.
Cable Rope Crunches with full range of motion, knees on a bench instead of the floor allows for a greater ROM.
Leg raises with a 10lb dumbbell hanging between my feet, hanging from a pullup bar knees to chest, back down. Slow and controlled movement.
Also do leg raises with my ass just coming off the end of the bench and an 8lb dumbbell between my feet, very slowly.
Cable Rope Crunches with full range of motion, knees on a bench instead of the floor allows for a greater ROM.
Leg raises with a 10lb dumbbell hanging between my feet, hanging from a pullup bar knees to chest, back down. Slow and controlled movement.
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