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i need a good ab routine

  • Thread starter Thread starter Gambino
  • Start date Start date
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Gambino

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something i can do 3-4 times a week
i've been doing weighted sit ups a lot, but i never really feel it in my abs, more lower back
 
lower the weight.. focus more on the muscle

Leg raises, weighted crunches, obliques.. these are wha tI do
 
I would stay with the weighted stuff, but watch your form or which exercise you choose. Definately put leg raises in there. Preferably hanging leg raises. Situps or crunches.

Personally, I wouldn't do the 500 situps thing. Use weight like you've been doing.

When doing the reps, I keep my midsection tight and concentrate on the muscles contracting instead of letting my gut stick out and just doing the rep.


I think it was Needsize who does very little for his abs and has a great midsection. He did/does.. decline situps with a lot of weight and does a negative or very slow rep... I forget, but not too much ab work but with heavy weights.

People will tell you it's the diet. gl
 
Diet? Cardio?

Hanging legs crunches, reverse crunches,standing torso twists
Bent over twists,Rope pully crunches,Side bends?
 
having abs is all in the diet, someone who goes heavy (unless on the jooozee) will rarely get the full six (usually 4).

Ask the skinny fucks around here.;
 
mightymouse69 said:
having abs is all in the diet, someone who goes heavy (unless on the jooozee) will rarely get the full six (usually 4).

Ask the skinny fucks around here.;
Click to expand...



You can't change the way your body is built. If you were born with a 4 pack, all the dieting in the world won't get you an 8 pack.


Treat your abs pretty much like any other muscle. Almost...
 
mightymouse69 said:
having abs is all in the diet, someone who goes heavy (unless on the jooozee) will rarely get the full six (usually 4).

Ask the skinny fucks around here.;
Click to expand...

yeah i understand that, i just want a rock solid core
it's fucked up, i'm strong for weighted but suck at reps
this is true for all my lifts
wtf?
 
Anatomy would suggest we all have the capicity to develop our ab muscles, however I would agree some are mesomorphs and have a hard time getting rid of the layers of fat around the muscle.

Image:Rectus_abdominis.png
 
mightymouse69 said:
Anatomy would suggest we all have the capicity to develop our ab muscles, however I would agree some are mesomorphs and have a hard time getting rid of the layers of fat around the muscle.

Image:Rectus_abdominis.png
Click to expand...



OK We were talking about two different things. Some people don't have SIX or EIGHT abs. They only have four... or six.. etc... Of course fat loss can be had by all.

But if you were born with a 4 or 6 pack, you can never get an 8, no matter how lean you are. That's all I was saying.

Gambino, just work up the reps you need. Start with 8 or whatever and go to 15, repeat.

Do some static holds with weight.
 
Hanging Leg Raises supersetted with lying leg raises supersetted with crunches till failure

There are very few people who can execute these properly. Matter of fact, aside from me and the clients that I FORCED to do I have NEVER seen anyone else even attempt these.

Excellent, excellent core strengthening movement and all over body strengthening.
 
BIKINIMOM said:
Hanging Leg Raises supersetted with lying leg raises supersetted with crunches till failure

There are very few people who can execute these properly. Matter of fact, aside from me and the clients that I FORCED to do I have NEVER seen anyone else even attempt these.

Excellent, excellent core strengthening movement and all over body strengthening.
Click to expand...


thanks,

i used them and loved them..i thinks its the worst burn ever.. i honestly hated the day i had to do these
 
I used to do hanging leg raises SS with weighted situps or crunches. Good enough for me. lol
 
abs are mostly diet rather than training.. everyone has abs.. just gotta shed the fat in front of them to see them
 
Faizakafez said:
when i was the most ripped...

i would do after am cardio

Hanging Leg Raises 3x12 super setted with decline situps 3x25

Swiss Ball Crunches 3 x25

and sometimes reverse crunches...2x12

or i would do a giant set

Hanging Leg Raises supersetted with lying leg raises supersetted with crunches till failure

a pic for ref

http://i50.photobucket.com/albums/f313/Faizsiddiqi/ssssssssss-1.jpg
Click to expand...

the fact that u have no bodyfat in that pic probably makes most of the difference.

but those other exerices look good too, but im not sure what half of them are so ill have to google them.
 
gonelifting said:
OK We were talking about two different things. Some people don't have SIX or EIGHT abs. They only have four... or six.. etc... Of course fat loss can be had by all.

But if you were born with a 4 or 6 pack, you can never get an 8, no matter how lean you are. That's all I was saying.

Gambino, just work up the reps you need. Start with 8 or whatever and go to 15, repeat.

Do some static holds with weight.
Click to expand...

so not everyone is born with the same number of abdomen muscles? interesting
I thought we all had the same number, but they are just placed different depending on the person.
 
Gambino said:
something i can do 3-4 times a week
i've been doing weighted sit ups a lot, but i never really feel it in my abs, more lower back
Click to expand...
learn to focus on your abs. IMO both frequent and high rep classic style way of working abs is important for postural support, and the heavy abs for some mass and handling heavy powerlifting range weight.

stick with the heavy weighted situps once, maybe twice a week, and then 2-3 other days on your own time maybe after some cardio just do all the classic shit in groups of 3-5 supersettic excersises,

like situpsx20, legliftsx20, scissorsx20. thats a set.
then do it again,
then maybe again,

for 2-3 huge supersets.

then you can also try some static holds, where you get on your toes like a pushup position, but rest on your elbows and just hold it there squeezing your abs iwth your ass a tiny bit in the air. try and hol dit for minutes at a time. same with 6 inches.

as for the heavy abs, needsizes static holds are amazing for the strengthing portion of abs, go down halfway, hold 5 seconds go up. do that 5 times, thats a set, do 5x5
 
Gambino said:
something i can do 3-4 times a week
i've been doing weighted sit ups a lot, but i never really feel it in my abs, more lower back
Click to expand...
3 sets on the ab doer... Pick3 gives it his personal seal of approval...
ab_doer_thumb.jpg
 
gonelifting said:
I would stay with the weighted stuff, but watch your form or which exercise you choose. Definately put leg raises in there. Preferably hanging leg raises. Situps or crunches.

Personally, I wouldn't do the 500 situps thing. Use weight like you've been doing.

When doing the reps, I keep my midsection tight and concentrate on the muscles contracting instead of letting my gut stick out and just doing the rep.


I think it was Needsize who does very little for his abs and has a great midsection. He did/does.. decline situps with a lot of weight and does a negative or very slow rep... I forget, but not too much ab work but with heavy weights.

People will tell you it's the diet. gl
Click to expand...
i used to agree with you, but i feel that a couple times a week the 500 situp thing serves a purpose. sort of like cardio, its not going to make your muscles bigger, but will make your heart and lungs more efficient.

except witht he 500 lots of abs bullshit (which i just recently started doing), it helps your posture, and just overall health.

for example, i started and still do but not as bad, walk with a horrible back arch because of all the shit we do that targets our backs...bent over rows, squats, goodmornings, deadlifts. all that shit.

but then do 10 sets of abs a week total? yeah right, thats just asking for an imbalance right there (stupid fucking me :().

so now i do alot of abs to try and get my front core up to par with the back core, so i can be a stable and symetric human being
 
the_clockwork said:
abs are mostly diet rather than training.. everyone has abs.. just gotta shed the fat in front of them to see them
Click to expand...

Agreed.

Peeps also don't realize that DIET is the number one component to ATTAINING and MAINTAINING cardio vascular health.
 
Oh yeah... I need someone to tell me how to get rid of back fat? You know the muffin tops you get when you put on jeans
 
covergrl80 said:
Oh yeah... I need someone to tell me how to get rid of back fat? You know the muffin tops you get when you put on jeans
Click to expand...


hand grips for doggy style.
 
covergrl80 said:
Oh yeah... I need someone to tell me how to get rid of back fat? You know the muffin tops you get when you put on jeans
Click to expand...

Oblique exercises.. Cardio and diet
 
covergrl80 said:
Oh yeah... I need someone to tell me how to get rid of back fat? You know the muffin tops you get when you put on jeans
Click to expand...
diet....

im workin on this tire...i just reached the hump where its not a tire anymore but poouch in front and 2 on the back
 
the_clockwork said:
Oblique exercises.. Cardio and diet
Click to expand...



Post up what you do specifically for oblique's - kimosabe....


JavaGoooru.... abs get quite a bit of training from other compound movements.... that's why yours have definition despite isolating them - that and genetics.
 
jh1 said:
Post up what you do specifically for oblique's - kimosabe....


JavaGoooru.... abs get quite a bit of training from other compound movements.... that's why yours have definition despite isolating them - that and genetics.
Click to expand...
i bolded the part that actually applies to him
 
SublimeZM said:
good advice man. :rolleyes:

go post your bs in the "look at my abs even though i dont train them" thread
Click to expand...
My 12 year old nephew has a ripped six pack and he's never worked out in his life, he's just skinny.
 
jh1 said:
Post up what you do specifically for oblique's - kimosabe....


JavaGoooru.... abs get quite a bit of training from other compound movements.... that's why yours have definition despite isolating them - that and genetics.
Click to expand...

Oblique twists w/ medicine bal

Weighted oblique crunches

cable crunches
 
SublimeZM said:
runs in the family :chomp:
Click to expand...
We only have half the same genetic pool. My best friend's fifteen year old brother used to brag about his six pack too, super skinny and never worked out. Low bodyfat=visible abs unless you have really bad genetics.
 
SublimeZM said:
i bolded the part that actually applies to him
Click to expand...



Free Form Heavy Squats require alot of core strength in the abs to control the weight.... your quads aren't the only thing involved...
 
jh1 said:
Free Form Heavy Squats require alot of core strength in the abs to control the weight.... your quads aren't the only thing involved...
Click to expand...
I remember when I first started training seriously, a barbell bench press workout would make my abs sore.
 
javaguru said:
We only have half the same genetic pool. My best friend's fifteen year old brother used to brag about his six pack too, super skinny and never worked out. Low bodyfat=visible abs unless you have really bad genetics.
Click to expand...

we're genetically predisposed to being well hung.
 
i got some pretty sick ab routines not gonna tell anyone them unless sublime or swole want them..then ill msg them..
 
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