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Lets talk abs
- Thread starter swole
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thebadguy54
New member
Hanging knees to elbows, L-holds, L-pull-ups and good ol' sit-ups are all you need for wicked abs IMO. No crunches or swiss ball bullshit needed.
...And heavy free bar back squats and front squat are best for mid line stabilization.
...And heavy free bar back squats and front squat are best for mid line stabilization.
Faizakafez
New member
do you want ab thickness?
herblcure
New member
I have the same question..but let me add to this question..
1. if you want a 6 pack or simply a thick set of abs - do you want to do more weight?
2. if you do weight, is it possible to backfire as this will increase the size of your abs (if that is the case) causing you to look "fatter"
3. are abs truly a genetic issue and my attempts to alter my abs something that is simply going to be an uphill battle with little to now results?
1. if you want a 6 pack or simply a thick set of abs - do you want to do more weight?
2. if you do weight, is it possible to backfire as this will increase the size of your abs (if that is the case) causing you to look "fatter"
3. are abs truly a genetic issue and my attempts to alter my abs something that is simply going to be an uphill battle with little to now results?
jon1320
New member
a lot about abs showing and looking good have to do with BF%.
example: that skinny ass fool with no muscle or BF that has a 6 pack... and thats all he has.
So if you really want a solid 6'r you'd need to drop down to the single digit bodyfat %.
Treat abs like any other muscle, train till exhaustion, and doing more than 15 reps means your not doing it right
example: that skinny ass fool with no muscle or BF that has a 6 pack... and thats all he has.
So if you really want a solid 6'r you'd need to drop down to the single digit bodyfat %.
Treat abs like any other muscle, train till exhaustion, and doing more than 15 reps means your not doing it right
i dont think weight is necessary.
sometimes i will hit them 7 days straight and other times just once a week. depends on how they are responding and how sore they are.
i lay on a flat bench with my legs on the floor. i will either lift my legs straight to perpendicular or bring my knees to my chest. then i immediately push my hips/legs straight up another 3-4 inches and repeat. concentrating on the abs doing the work is key just like with other bodyparts. i usually cant make it through more than 2-3 sets.
sometimes i will hit them 7 days straight and other times just once a week. depends on how they are responding and how sore they are.
i lay on a flat bench with my legs on the floor. i will either lift my legs straight to perpendicular or bring my knees to my chest. then i immediately push my hips/legs straight up another 3-4 inches and repeat. concentrating on the abs doing the work is key just like with other bodyparts. i usually cant make it through more than 2-3 sets.
silverskyline
New member
Yes it all depends on soreness (given your not on any recovery excelerator drugs ie supps, gear etc).
They are just as any other musscle group so they need recovery time. I would work them as you would any other small musscle group with the same recovery. IE dont just do sit ups all the time every day. You should do decline, weighted, oblique crunches, physio ball band crunch, med ball sit ups, ab mach, pull crunches, leg raises, etc etc tear them the fuck up then leave them be a couple days. The mussle fashia and fibers are the exact same as any others treat them that way.
Decline is great, also on the ab mach you can sit off set to each side (legs both on one side then the other) to hit obliques.
They are just as any other musscle group so they need recovery time. I would work them as you would any other small musscle group with the same recovery. IE dont just do sit ups all the time every day. You should do decline, weighted, oblique crunches, physio ball band crunch, med ball sit ups, ab mach, pull crunches, leg raises, etc etc tear them the fuck up then leave them be a couple days. The mussle fashia and fibers are the exact same as any others treat them that way.
Decline is great, also on the ab mach you can sit off set to each side (legs both on one side then the other) to hit obliques.
Saxon side bends are a killer. Overhead squats will make your whole core super strong. Chins with a db between my feet always gives me some serious DOMS.
Nick_Escalantes
New member
Tyson used to do 2500 situps w/ a 25 lbs weight per day, until he found out that he broke his back from a motorcycle accident. His doctor had to tell him.
http://www.youtube.com/watch?v=Rw47gXsDwjw
http://www.youtube.com/watch?v=Rw47gXsDwjw
silverskyline
New member
kustom said:
Should work fine, I would just switch up the movment patterns in there after the ripping stage durring the weighted portion. Eg: utailize the ab crunch mach, the cable pull down, oblique crunches, rope crunches, physio ball crunches, elbow to knee bends, etc etc etc Don't just add weight to your sit ups and do them every day same thing all the time, change it up and your will bennifit much more.
SofaGeorge
New member
Boxers and guys in MMA train core for a different reason than bodybuilders. Boxers want abs for protection... and the ability to torque their bodies with power. They typically aren't training for beauty... but if you see the guys who can take one hard body shot after another... and who can spin their entire body into a lightning hook... you can't miss the development of their abs and obliques. They've gotten their abs so thick and full they have become a protective shield for their lower bodies. (I literally tore my biceps a few years ago hitting my coach with a full bodyshot. The guy's gut was like hitting cement.)
If you watch how most people train abs... they are slow and deliberate in their movements. But if you watch how a boxer trains his abs... SPEED is an important part of many of his exercises.
I've seen many bodybuilders adopt this approach when they wanted to improve their ab development. The standard exercise is usually to place the decline board at the highest setting and try to bust out alternating (knee elbow) sit ups... full up and down but without a bounce to get you up... for two minutes a set. The goal being to get as many reps as possible in those two minutes. You are basically racing the clock to get those sit ups up fast. (When you can break 85 reps in two minutes you are getting close to the mark.)
Not all muscles on your body respond to the same kind of training. Nobody trains calves the same way they train pecs or biceps. But for some reason "speed" isn't an element that many people consider incorporating into how they hit a muscle. I don't have a clue in the world why "fast" helps some guys get there with abs. There may be a logical reason for why fast reps on the decline board work better for some people... but if there is I don't know what it is. But this is a trick I've seen succeed many times.
If you watch how most people train abs... they are slow and deliberate in their movements. But if you watch how a boxer trains his abs... SPEED is an important part of many of his exercises.
I've seen many bodybuilders adopt this approach when they wanted to improve their ab development. The standard exercise is usually to place the decline board at the highest setting and try to bust out alternating (knee elbow) sit ups... full up and down but without a bounce to get you up... for two minutes a set. The goal being to get as many reps as possible in those two minutes. You are basically racing the clock to get those sit ups up fast. (When you can break 85 reps in two minutes you are getting close to the mark.)
Not all muscles on your body respond to the same kind of training. Nobody trains calves the same way they train pecs or biceps. But for some reason "speed" isn't an element that many people consider incorporating into how they hit a muscle. I don't have a clue in the world why "fast" helps some guys get there with abs. There may be a logical reason for why fast reps on the decline board work better for some people... but if there is I don't know what it is. But this is a trick I've seen succeed many times.
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