Get Big Abs

[pip88]

Aliright guys i have abs that are cut but i want to get them huge like stick out from my body somewhat. I feel like i need to do some ab workouts that are weighted but all i really know is weighted crunch and sit up. is there any other routines that will help me gain this?

 

[mwm5]

heavy resistance exercises. i like doing cable crunches, weighted hanging leg raises, db side obliques, weighted decline. if you have a partner do some medicine ball crunches.

 

[pip88]

ok good i was on the right track with weighted but should i go heavy heavy so i can only bust out maybe 8 of them?

 

[mwm5]

go with weight you THINK you can only get 8 and bust out 15

 

[pip88]

that no to high of a rep for building ab muscle and 3 sets of this right

 

[mwm5]

i usually do 3-4 sets of 8-15 heavy as possible. i use the stack on our cable machine at the gym so i've been getting the 15+ when doing them.

 

[pip88]

ok thanks alot man

 

[dabuffguy]

Incline sit ups.


Where your head is near the ground and your feet are up in the air. Hold a 25lb+ plate to your chest and go for it. Full sit ups. That'll get your slab thick.

 

[mwm5]

no prob!

 

[pip88]

yea i have been doing incline but i think i am just going to add on more weight

 

[Chocolate_Thunder]

Your abs are going to come up through diet and cardio. Making them "bigger" will look a little strange.

 

[musketeer]

http://www.elitefitness.com/forum/3310769-post3.html

Best ab thickener.

 

[mwm5]

http://www.elitefitness.com/forum/3310769-post3.html

Best ab thickener.

*adds to ab routine*

 

[Romansnowboarder]

I suggest lying on your back holding a weight way back and over your head (thumbs down) and doing pikes really works your abs and works your triceps a lil too.

 

[SouthernLord]

http://www.elitefitness.com/forum/3310769-post3.html

Best ab thickener.

Nice!!! I am gonna try these out.

Also to the OP. Whenever you do weighted sit ups, crunches, etc hold the weight BEHIND your head. This will increase the difficulty significantly more than if the weight is held on your chest. Also think heavy weight and low reps.

 

[pip88]

yea i already have abs that i am pretty satisfied with i just want to make them big

 

[inngas2008]

heavy resistance exercises. i like doing cable crunches, weighted hanging leg raises, db side obliques, weighted decline. if you have a partner do some medicine ball crunches.

yep, and as soon as things get lighter increase wight.

 

[musketeer]

Nice!!! I am gonna try these out.

Also to the OP. Whenever you do weighted sit ups, crunches, etc hold the weight BEHIND your head. This will increase the difficulty significantly more than if the weight is held on your chest. Also think heavy weight and low reps.

I posted this last week:

Try holding a light barbell - literally 20lbs - behind the shoulders like where you'd squat. The higher centre of gravity and inability to swing or cheat will fry your abs in a few reps. Go until your unable to squeeze another rep up, drop the bar and grind out some more!

Hanging leg raises are excellent to - try to bring straight legs up to your face and use your core to keep your body still. Near 180 deg hip flexion works your whole core and is a great stretching exercise for your lower back - hell I'm gonna go do some now!
_____________

There are too many repeat threads on stuff like abs, biceps, chest routines and requests for 'new' routines. This one's a little different in that we're being asked for a specific angle, abthickness. My answer is the same because thick abs are the only way to go!

 

[dabuffguy]

Your abs are going to come up through diet and cardio. Making them "bigger" will look a little strange.

Sure, leanness wil define your abs, but have you seen how far thick well built abs stick out past rib cages? It's sweet looking.

 

[the_alcatraz]

Any ab exercise with weights as opposed to using only your body weight will get them to bulge out...

 

[pip88]

Sure, leanness wil define your abs, but have you seen how far thick well built abs stick out past rib cages? It's sweet looking.

yea i guess thats what im looking for i want them to stick out more i think it looks sick.

 

[musketeer]

Marius is a great example:

He's relaxed and @~15% bodyfat but look how his thick abs still show:

http://www.ironmind.com/ironcms/opencms/system/galleries/pics/ironmind/pudz_lg.jpg

Just messing around here and look at this grill:

http://www.realdutchpower.nl/nieuwsoverzicht2003/mariusz3.jpg

Posing with lower bodyfat (sub 10%):

http://pu.i.wp.pl/?k=MzM0NzQwNTIsMzEwNjYy&f=pudzian.jpg

See how they compare well to Mr O:

http://www.geocities.com/gymcentertr/galeri/ron1/coleman_16.JPG

(can't compare to Cutler because he always does a vacume bicep pose)

 

[AEKDB]

The Abwheel is great. Start on your knees, move to your feet, and, when that is too easy, add a weight vest. The abwheel is a great "the body is one piece" exercise. Another favorite is ankle weight leg raises. To make the leg raises harder, have a partner hold his hand out and try to kick it. If you touch his hand with your toes, he moves his hand higher till you can barely touch.