Abs

[cheeta]

Need some advice on ab building. As you know abs are probably the hardest muscle to build (opinion). Right now I got these weak ass lean abs, and I want some volume i my abs. So how many times a week are you supposed to be training abs and about how long should each session be? Right now its rediculous, I traijn abs about 5 days a weeks and each time it takes my routines 30 minutes. Im using my track coaches workout, but i know all the body builders and professionals do not spend 30 minutes a day on abs. I got strong lean abs, but theres no size to them. Please help.

 

[WarriorPL]

Few reps and make them HEAVY. Flex those things each and every rep for a few seconds. Should add mass in not time. It should be looked at like all other bodyparts, heavy and low reps for mass and theyll get cut up as well.

 

[Zyglamail]

Few reps and make them HEAVY. Flex those things each and every rep for a few seconds. Should add mass in not time. It should be looked at like all other bodyparts, heavy and low reps for mass and theyll get cut up as well.

Now that is refreshing to see and I agree. So many people seem to think abs are some strange muscle that requires dozens of reps and dozens of sets.

 

[b fold the truth]

Lots of straight legged full ROM sit ups. Hold 45's when you do them or add bands for resistance.

B True

 

[cheeta]

appriciate the input guys. so just train it like any other boyd part?? maybe something like 4 exercises, 2-3 sets of 10-12 reps??

 

[b fold the truth]

I vary my sets and reps...usually 4-6 set of 6-20 reps. Sometimes heavy...sometimes light...always hard though.

B True

 

[t3c]

is there any way to do straight leg sit ups without a partner?

 

[b fold the truth]

is there any way to do straight leg sit ups without a partner?

Spread Eagle...in the squat rack. You face the rack and spread your legs. You hook your feet/toes behind the rack...and sit up.

B True

 

[Haz]

I work abs the same way as any other muslces. 3 sets of 8-15 reps with moderate to heavy weight. I like doing cable crunches, and inclined reverse crunches. I only work them once, maybe twice a week.

 

[spatts]

Yep, heavy work. Standing crunches, spreadeagle weighted sit ups (just lock your feet under something), swiss ball crunches with pulley, weighted static holds in the pike position....etc. Muscles grow when they're recovering, not while being worked. The abs are not exempt from this rule. Hit 'em hard, and get it over with. Go home, eat, sleep, grow...

 

[jeremys]

i did some spread eagle situps tonight. only used a 25 lb plate, lol. did 3 sets of like 15, 10, 5 reps. could've done more..but i felt a tugging sensation on the inside of my thigh.

remind me to stretch my groins before i do those again!

i really felt these in my hip flexors/adductors (sp)? i dont even know the difference between adductors and flexors..

 

[t3c]

i find that situps with plates on my feed work my legs somewhat
and i'm not using my abs as much as possible...i had an OLD slantboard from like 20 years ago...was my uncles. and it held your legs with straps and kept your feet straight. it broke and was all rusty though...sucks heh

 

[michaelcoutts]

while we are on this topic-

When using additional weight when doing things like crunches, what is the best way to hold the plates when doing them?

 

[vinylgroover]

Ditto all the above.

Cheeta, the abs get worked more than most other muscles in the body as stabilisers for other exercises as well.

I personally don't do more than three sets of crunches 3 times a week. That's it and they respond fine.

Everyone has abs............whether you can see them or not of course comes down to diet.

 

[b fold the truth]

I never do crunches...my abs are also on the way too.

B True

 

[Citruscide]

Interesting... Good info was learned here on my part...

C-ditty

 

[NWinters]

my set on abs the other day went as follows,

85 degree decline, 25lb plate, 10reps, 35lb plate 10 reps, 45lb plate 8 reps...and my abs are hurting today all the way from my wasteline to my sternum.

 

[WarriorPL]

I wish i knew as much about every other bodypart as i know about abs.