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abs workout..
- Thread starter Bohonos
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a. Situps are terrible for your back and not as good for your abs as crunches.
b. Don't Train Your Abs every day or you will never see them.
c. Vary your training. The Shock Principal (Confusing your muscles) works well.
d. Don't forget diet. Little or no processed sugar, fruits can help wash away fat, low carbs, high protein.
e. Don't forget your cardio. Either run or jump rope 20-30 minutes a day twice or three times a week.
Bump if you agree fellas
b. Don't Train Your Abs every day or you will never see them.
c. Vary your training. The Shock Principal (Confusing your muscles) works well.
d. Don't forget diet. Little or no processed sugar, fruits can help wash away fat, low carbs, high protein.
e. Don't forget your cardio. Either run or jump rope 20-30 minutes a day twice or three times a week.
Bump if you agree fellas
LeviathanX
New member
I don't necessarily agree that it isn't good to train abs everyday. It all depends on intensity. I've seen many professional-level workouts that actually encourage ab development on a daily basis. It all depends on intensity. Stick to one or two exercises for your abs per day, and remember to work your lower abs, then your obliques, then your mid/upper abs in that order.
To be frank, most people can obtain six-packs by simply dieting and doing cardio, but if you want to increase your ab strength and size then you have to work them out just like everything else.
To be frank, most people can obtain six-packs by simply dieting and doing cardio, but if you want to increase your ab strength and size then you have to work them out just like everything else.
Cackerot69
New member
"To be frank, most people can obtain six-packs by simply dieting and doing cardio, but if you want to increase your ab strength and size then you have to work them out just like everything else."
Exactly. Train your abs with resistance, train your abs with progressive overload.
Exactly. Train your abs with resistance, train your abs with progressive overload.
Cackerot69
New member
With weight.
Cable crunches, resisted ab machines, and the best - weighted crunches.
Cable crunches, resisted ab machines, and the best - weighted crunches.
LeviathanX
New member
My ab routine varies, but in general it looks like this:
Leg Raises - 1 X 20
Side Crunches - 1 X 35
Incline Sit-Ups - 2 X 20
Killer Crunches (i.e. hold up position for 3 seconds) - 2 X 15
Some may say this is overtraining the abs, but I find it works well. NOTE: Bruce Lee used to do abs every other day, and used to do about 1000 reps of ab exercises in a day - more is in many cases, better for ab exercises in my opinion.
Leg Raises - 1 X 20
Side Crunches - 1 X 35
Incline Sit-Ups - 2 X 20
Killer Crunches (i.e. hold up position for 3 seconds) - 2 X 15
Some may say this is overtraining the abs, but I find it works well. NOTE: Bruce Lee used to do abs every other day, and used to do about 1000 reps of ab exercises in a day - more is in many cases, better for ab exercises in my opinion.
I agree with lean tean, crunches are more effective and work the abs better. I find that sit-ups are almost useless for abs, because as you come up over the 30-45 degree angle, your back muscles and hip flexors take over anyway.
In his early days Bruce Lee did:
* Waist twist - 4 x 90
* Sit-up twist - 4 x 20
* Leg raises - 4 x 20
* Leaning twists - 4 x 50
* Frog kicks - 4 x 50
If Bruce was tired, he would do only three excercises and less reps.
I altered this to suit me:
* Waist twist (with flexing) - 4 x 90 --A broom is used as stabilizer for rotational movement!
* Sit-up twists - 1 x 20
* Oblique crunches (weighted) - 1 x 25 (ea. side)
* Leg raises - 4 x 20
* Side bend streches (with flexing) - 4 x 20
* Regular crunches (weighted) - 2 x 20
* Bicycle crunches - 1 x 50
* Standing curl crunches (w/flex) - 2 x 20
The last is the hardest. To do it: Stand up right, feet a little more than shoulder width
apart, hands on hips, come back as if looking at the ceiling, then going to a downwards position down as far as you can to the groin area while there flex real hard--you will feel it.
It works your midsection, and sometimes I can feel a nice burn all over my abs while doing this. Take it easy, start with small movements and avoid usage of the back. Try not to rest longer than 90 seconds in between workouts. Try not to work your abs everyday, but rather 3-4 times a week. If you have abs and you can't see them you will have to start doing more cardiovascular excercise and significantly reduce carbohydrate intake (especially those unhealthy processed carbs).
Bruce Lee also taught his students that spot-reducing was just a notion, and that ab excercises will build muscle, not reduce the fat surrounding them (that is the duty of cardio and dieting or eating healthy).
Good luck!
In his early days Bruce Lee did:
* Waist twist - 4 x 90
* Sit-up twist - 4 x 20
* Leg raises - 4 x 20
* Leaning twists - 4 x 50
* Frog kicks - 4 x 50
If Bruce was tired, he would do only three excercises and less reps.
I altered this to suit me:
* Waist twist (with flexing) - 4 x 90 --A broom is used as stabilizer for rotational movement!
* Sit-up twists - 1 x 20
* Oblique crunches (weighted) - 1 x 25 (ea. side)
* Leg raises - 4 x 20
* Side bend streches (with flexing) - 4 x 20
* Regular crunches (weighted) - 2 x 20
* Bicycle crunches - 1 x 50
* Standing curl crunches (w/flex) - 2 x 20
The last is the hardest. To do it: Stand up right, feet a little more than shoulder width
apart, hands on hips, come back as if looking at the ceiling, then going to a downwards position down as far as you can to the groin area while there flex real hard--you will feel it.
It works your midsection, and sometimes I can feel a nice burn all over my abs while doing this. Take it easy, start with small movements and avoid usage of the back. Try not to rest longer than 90 seconds in between workouts. Try not to work your abs everyday, but rather 3-4 times a week. If you have abs and you can't see them you will have to start doing more cardiovascular excercise and significantly reduce carbohydrate intake (especially those unhealthy processed carbs).
Bruce Lee also taught his students that spot-reducing was just a notion, and that ab excercises will build muscle, not reduce the fat surrounding them (that is the duty of cardio and dieting or eating healthy).
Good luck!
Cackerot69
New member
LMFAO, Bruce Lee!
Bruce Lee had great abs becuase he was lean, not becuase of how he trained.
Bruce Lee had great abs becuase he was lean, not becuase of how he trained.
Cackerot69
New member
Exactly, those thing caused him to get lean. Following his ab routine, expecting the same results as him is stupid.
Perform 2-3 sets of weighted crunches at the end of one of your workouts, and they will get plenty of stimulation.
Perform 2-3 sets of weighted crunches at the end of one of your workouts, and they will get plenty of stimulation.
I don't think being lean is the only thing needed. I've gotten really lean twice now(for two shows) and my abs have sucked because I've never really trained them very hard. For the last week and a half I've been training them almost daily using cable crunches and I've noticed a huge difference already. I say that you should train them with weight. HUGE weight. Today I'll be doing cable crunches with 210 pounds for 25-15 reps per set(I have no endurance so the reps shrink with each set). I don't know if it'll work for everyone, though I don't see why not, but it works for me. Give it a try.
By the way, I know I said to use "HUGE weight" and I realize that 210 isn't huge but my goal is to get the weight up to over 300.
By the way, I know I said to use "HUGE weight" and I realize that 210 isn't huge but my goal is to get the weight up to over 300.
LeviathanX
New member
Bruce Lee had one the best physiques I've ever seen. Even Arnold has stated that Bruce Lee's physique was unmatched.
He was definitely not building mass, but every striation and muscle fiber was visible, and he was VERY strong for his size.
He was definitely not building mass, but every striation and muscle fiber was visible, and he was VERY strong for his size.
N
natglutes
Guest
What works for me is diet that is high in protein and low in carbs, and some cardio, drinking lots of water.ALso by keeping them tight through out the day(squezze the abs as hard as you can then release) you can do this isotension anywhere.Really works for me.
Good Luck!
Good Luck!
Ok, guys. To make it more simple you can still get the six-pack by doing 4 sets of 20-25 crunches and 4 sets of 15-20 leg raises:
http://www.fatlosstips.com/abs.html
But if you want the shredders coming in from the sides try the oblique excercises I recommended. I can't clearly see my midsection, but I can see my shredders (because I work them the hardest, by the time I get to crunches it turns more into a contorting movement rather than contraction)
.
Also mix your ab routine around a bit so your body does not get tierd of doing the same excercise over and over again. Change some of the work-outs. For this I sometimes go into stores/grocery stores look at the men's magazines and see which new, interesting workout I can try later.
http://www.fatlosstips.com/abs.html
But if you want the shredders coming in from the sides try the oblique excercises I recommended. I can't clearly see my midsection, but I can see my shredders (because I work them the hardest, by the time I get to crunches it turns more into a contorting movement rather than contraction)
. Also mix your ab routine around a bit so your body does not get tierd of doing the same excercise over and over again. Change some of the work-outs. For this I sometimes go into stores/grocery stores look at the men's magazines and see which new, interesting workout I can try later.
LeviathanX
New member
BTW, a lot of people do situps and crunches wrong. You want to curl your abs up like you are trying to roll up a newspaper. You don't just want to try to bring your shoulders/chest up to your knees. Technique is very important. If you have good technique you can get ripped abs with fewer sets.
Cackerot69
New member
Listen, your ab routine has absolutely nothing to do with how ripped your abs are.
JeetKuneDo
New member
One of the thins that Sifu Bruce Lee stressed was that you should "Curl into your sit ups rather then having a straight back, and lower your body VERY slowely, he used to do sets of 20 sit ups, and he would do them soooo slowly that 100 reps was impossible, he also stressed that working a sit up over 30 degrees took the work off the stomach and onto the thighs. .... also when doing the leg lifts keep them between 1 = 9 inches off the cround .. i.e raise to 9, then bak to 1, never put the legs back on the ground. Bruce beleived that you should work from the bottom of your abs to the top. This is his abdominal workout which i follow religiously as a practicioner of JKD.
his daily abdominal workout included:
Waist twists - four sets of 90 repetitions.
Sit-up twists - four sets of 20 repetitions.
Leg raises - four sets of 20 repetitions.
Leaning twists - four sets of 50 repetitions.
Frog kicks - four sets of 50 repetitions.
Suspended leg raise - four sets of 20 repetitions.
hope this is of some help.
Lee further developed this routine, adding additional sets of sit-ups, side bends, leg raises, "flags," twists and back bends to his abdominal workout regimen. The "flag" exercise was a particularly difficult drill Lee devised for working the abdominal. While lying on a bench, he would grasp attached uprights with both hands and raise himself, supported only by his shoulders. Then, with his knees locked straight and his lower back raised off the bench, he would perform leg raises.
------------------
"i said empty your mind. B formless shapless like water. U put water in a cup, it becomes the cup, u put water in a bottle it becomes the bottle. Now water can flow or it can crash ... b water my freind" - Bruce Lee
his daily abdominal workout included:
Waist twists - four sets of 90 repetitions.
Sit-up twists - four sets of 20 repetitions.
Leg raises - four sets of 20 repetitions.
Leaning twists - four sets of 50 repetitions.
Frog kicks - four sets of 50 repetitions.
Suspended leg raise - four sets of 20 repetitions.
hope this is of some help.
Lee further developed this routine, adding additional sets of sit-ups, side bends, leg raises, "flags," twists and back bends to his abdominal workout regimen. The "flag" exercise was a particularly difficult drill Lee devised for working the abdominal. While lying on a bench, he would grasp attached uprights with both hands and raise himself, supported only by his shoulders. Then, with his knees locked straight and his lower back raised off the bench, he would perform leg raises.
------------------
"i said empty your mind. B formless shapless like water. U put water in a cup, it becomes the cup, u put water in a bottle it becomes the bottle. Now water can flow or it can crash ... b water my freind" - Bruce Lee
Cackerot69
New member
Do you not read?
Bruce Lee was elite, he most likely achieved excellent abdominal development DESPITE his training - like with many elite today.
Listen to Cackerot. If you have very untrained abs, then you are seriously missing out on crucial core strength. If you think 100 situps a day is training hard, then go ahead and work out all day. Abdominals are not a special muscle that needs to be trained drastically different from other muscles. They should be trained short, and intense with low volume.
Since males accumulate a large proportion of body fat around the midsection, dieting is the ONLY way you will see the abs. Generally for males this is ~10%bf and lower.
There are plenty of resources available for ab routines. Use the search here or another search engine.
Listen to Cackerot. If you have very untrained abs, then you are seriously missing out on crucial core strength. If you think 100 situps a day is training hard, then go ahead and work out all day. Abdominals are not a special muscle that needs to be trained drastically different from other muscles. They should be trained short, and intense with low volume.
Since males accumulate a large proportion of body fat around the midsection, dieting is the ONLY way you will see the abs. Generally for males this is ~10%bf and lower.
There are plenty of resources available for ab routines. Use the search here or another search engine.
LeviathanX
New member
Yea Yea... but if you don't work your abs at all, what will there be to see when you lose that weight?
I'm assuming that anyone who is working out intensely will burn enough fat to see their abs after a few months anyway.
I'm assuming that anyone who is working out intensely will burn enough fat to see their abs after a few months anyway.
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