Building "extreme" abs....

[MadMetal]

For anyone here who works their asses off building their abs as much as their arms, I'm curious on what exercises you do and how much of it.

I'm trying to get killer abs but the problem is I don't know what goal I reach. I mean, I do 700 sit ups ever other day but it only makes my upper abs look good. I'm wondering what routine others do for your obliques, upper and lower abs so I can take some advice because I'm trying to find a VERY intense abs workout routine that will be killing my stomach and you can feel instant results with how intense the workout/s is.

I already have a good diet and I do alot of cardio (run 3 miles 5 times per week) which I don't need to get told that again.

It's hard to find a simple straight answer for those looking for an intense workout on the net so I came here in hopes for a answer.

Thank you.

 

[Tweakle]

Like brad pitt in fight club?

weighted situps with 50%+ bodyweight on your chest, heavy squats, deadlifts until you have some muscle down there. Then diet and moderate cardio to show it.

 

[StuWard]

I agree fully with Tweakie. Deadlifts and squats work your core better than anything. For a strong back do overhead squats and olympic lifts. Do side bends with heavy dumbells or cables for the obliques. Do 1 arm push and pull lifts and lay off the light weight stuff. Do as much of your routine standing as you can.

For your lower abs try weighted leg raises. Also try hanging knees to elbows and hanging L-sits. Crossfit is a great source for that kind stuff.

Of course you need to explain "extreme abs". Do you mean well defined as in no fat layer covering it or do you mean well developed, as in strong and muscular. Diet will give you the former, exercising as I've suggested will give youthe latter. Without the diet your waist may become larger than you want but functionally you will be stronger.

 

[AEKDB]

In addition to the above:
1. ab wheel with 50lb weight vest
2. dragon flags with Iron Boots
3. Pullover sit-ups. my personal favorite, Like a regular pullover but you sit up as you bring the bar/plate overhead to the chest.

As mentioned above heavy weight is the trick.

 

[u418936]

Like brad pitt in fight club?

weighted situps with 50%+ bodyweight on your chest, heavy squats, deadlifts until you have some muscle down there. Then diet and moderate cardio to show it.

How many sets of abs would you recommend per week? I've been doing 5 sets of weighted needsize abs twice a week. Doing abs three times a week seems like overtraining, but maybe I'm being a wuss. I am and always will be fat, so I'm more interested in building strength than having Brad Pitt abs.

 

[MsBeverlyHills]

In addition to the above:
1. ab wheel with 50lb weight vest
2. dragon flags with Iron Boots
3. Pullover sit-ups. my personal favorite, Like a regular pullover but you sit up as you bring the bar/plate overhead to the chest.

As mentioned above heavy weight is the trick.

ever heard the term "abdominal hernia"? a bodybuilder I know did alot of heavy weighted ab work like this & got one.

unless you already have a very strong core- heavy is not better.

 

[poysyn]

You sure 700 is enough? I'd try upping that to 50,000 and reducing calories to around 500. That should definitely do the trick!

 

[poysyn]

ever heard the term "abdominal hernia"? a bodybuilder I know did alot of heavy weighted ab work like this & got one.

unless you already have a very strong core- heavy is not better.

and like any muscle group, heavy is definitely better for growth - perhaps jumping in and adding 400lbs of weights would not be the best choice, but gradually easing into heavy sets is certainly what I would recommend for growth .

 

[the-short-one]

and like any muscle group, heavy is definitely better for growth - perhaps jumping in and adding 400lbs of weights would not be the best choice, but gradually easing into heavy sets is certainly what I would recommend for growth .

right...but do you want your abs to grow bigger (waist thicker), or do you want to peak them?

 

[petpre61]

like hammer curls for biceps peaks?

 

[the-short-one]

Here's what I do - (this works for me, can't guarantee it works for everyone):

I am naturally thick wasted, so don't do a lot of ab work until right before a show. off season, I'll do ab work 1 x a week. I usually don't use any weight, because my abs are already strong and I don't want them bigger. (I get enough weight applied to them during leg day - squats, deads, etc - these all build a strong core)

I'm 2 weeks out right now and am doing abs 3 x a week - to peak them, or make then stand out better.

 

[the-short-one]

...and bottom line is: your abs won't show no matter what you do if you BF isn't low enough. Abs are ultimately made in the kitchen.

 

[fortunatesun]

I do 700 sit ups ever other day but it only makes my upper abs look good.

You're def. working hard with little result. Here's a link to a brief article I read a while back that, while isn't about bodybuilding per se, contains some basic information you need to structure your workout:
Core Training for the Martial Arts
As was already said, once you have a clearer idea of exactly what look you are trying to acheive, it will be easier to decide what you need to be doing- fewer reps with heavy weight or not. Whatever you decide, I highly agree with the idea you need a well rounded program that includes exercises like deadlifts and squats. It's called your core for a reason- the force your body generates to in lifting of a weight passes through this area in it's need to stabilize and control the load. It's what that area of your body was designed to do. Doing these basic, compound lifts that involve a high degree of intra-muscular cooperation will make the 'ab' portion of your workout shorter and more effective.