Heavy resistance for abs?

[Fast Twitch Fiber]

Most info that I have read says to do high reps for abs. Will heavy resistance exercises build mass? I don't seem to be able to gain size with my abs (well, I have no problems gaining fat).

 

[LftHndPwrHouse]

Yes..You need a good amount of resistance in order to make them big. High reps will just get you small ripped abs.

 

[crmdogg]

i personally think the shape of someones abdominals is largly genetic

 

[Naploean_the_Large]

High, low, or no reps...Abs start at the dinner table. If you get my drift.

 

[BrothaBill]

High, low, or no reps...Abs start at the dinner table. If you get my drift.

I agree, but you can build bulk also by adding resistance. I think the best ab exercise Ive used is to do a crunch and push on my knees for added resistance, feel the squeeze. If done right you can get a great ab pump.

 

[Outtlaw]

I believe abs need to be built just like any other muscle in the body. Which means using weighted resistance. Otherwise you tend to end up with small abs.

 

[slobberknocker]

Standing cable crunches, 3-4 sets, 12 reps or so.



And throw away your weight belt. That's how you REALLY get a trunk.

 

[Nelson Montana]

It's a myth that resistance will make the abs big. They're very shallow muscles made up of Type II fibers and it would be virtually impossible to make them too big through weight training. They'll just be more muscular. Diet doesn't affect the size abs -- just ow visible they are. Of course, extra fat will add size to the waist.

The obliques, on the other hand, can get bulky from heavy resistance. They should be trained sparingly and with light weight/ high reps.

 

[DeepZenPill]

Yes use resistance for abs, but you don't want to try going real heavy to get 4 or 6 reps. You'll probably hurt your back first. Keep the reps between 10-20 and make sure you're using enough resistance that the last few reps are a real struggle. Your abs will NOT get too big from heavy resistance. Nelson already explained this.

On the other hand, very high reps with minimal resistance does NOT "tone" your abs. High reps do not cause spot reduction for any bodypart. I feel bad for all those kids I see doing a hundred crunches trying to make their abs appear. I've only gotten a defined six pack through diet and ab work 3x a week. The diet was the MOST important part of this process. You'd be surprised how little you really need to do for strong abs. I never do more than 2-3 sets when I work them, but those sets are hard as hell.

 

[BrickGirl]

I have never done any kind of resistance work strictly for abs, I do abs twice a week, just do 30 crunches, 30 leg ins and 30 bicycles and repeat without the feet ever touching the ground. Easy as pie

 

[slobberknocker]

It's a myth that resistance will make the abs big. They're very shallow muscles made up of Type II fibers and it would be virtually impossible to make them too big through weight training. They'll just be more muscular.

In my world, making a muscle bigger and making it more muscular are the same thing.

 

[cbeaks]

I always do 10-12 reps for abs and 30 reps/set for obliques. Like some previous posts mentioned, you don't want your obliques huge so you need to train them with higher reps. - cbeaks

 

[bunkka]

Yes use resistance for abs, but you don't want to try going real heavy to get 4 or 6 reps. You'll probably hurt your back first. Keep the reps between 10-20 and make sure you're using enough resistance that the last few reps are a real struggle. Your abs will NOT get too big from heavy resistance. Nelson already explained this.

On the other hand, very high reps with minimal resistance does NOT "tone" your abs. High reps do not cause spot reduction for any bodypart. I feel bad for all those kids I see doing a hundred crunches trying to make their abs appear. I've only gotten a defined six pack through diet and ab work 3x a week. The diet was the MOST important part of this process. You'd be surprised how little you really need to do for strong abs. I never do more than 2-3 sets when I work them, but those sets are hard as hell.

What I like to do is use the weighted ab machine and put the plates on a weight that I'll be able to do about 12 or so max, then as I go, lower the weight until I'm around 22 or so reps. Sometimes I have to change the weight up even twice to reach the 20s, depending on how heavy I start out.

Usually do this for 4 sets.

 

[slobberknocker]

My ab routine is done in 2 minutes.

What you just take a shit for your ab work?

 

[Mikeygun]

why would you want big abs?....from my understanding a bodybuilder wants a slim, ripped waist and stomach region. You dont wanna have a ripped gut like most bodybuilders today. I'll stick to high reps thank you

 

[slobberknocker]

why would you want big abs?....from my understanding a bodybuilder wants a slim, ripped waist and stomach region. You dont wanna have a ripped gut like most bodybuilders today. I'll stick to high reps thank you

Not everyone here's a bodybuilder, M. I was a powerlifter, now I'm a football player. Gotta have the trunk.

 

[little chris]

i personally think the shape of someones abdominals is largly genetic

Yeah my abs grow in thin and crooked??? But at least I have abs.

 

[Fast Twitch Fiber]

I think you need to build some mass on your abs. Look at the pros, they have rather large abs as well as cut. I used to do sets of 30-40 crunches but didn't get much out of it. I'm going to try doing some heavier sets on ther nautilus machine.