Lower AB work

[Buddy_Christ]

currently i work ABs 4x a week (most weeks, sometimes i forget on monday to work them). normally i'll do non-weighted and weighted situps on the decline bench Monday and Friday, Tuesday and Thursday i do a modified 6", raising my legs about 6" every 10 or 15 seconds until they're vertical, then working my way back down again. that's a killer.

switching up the AB workout is nice, as i feel it differently between the 2 days. one week i did weighted decline situps 4 days, and by the 4th day i couldn't do my 4th set due to soreness.

my upper abs are poking through, and even when they aren't, i can still feel them. my lower abs, however, aren't, and they don't feel as solid. any help appreciated. thanks!

 

[Bulldog_10]

Believe it or not...there really is no way to isolate upper or lower abs. Every study I've read that's been done on the subject shows that all areas of the rectus are stimulated almost exactly the same on most ab exercises. I know they've done hanging leg raises, crunches, leg lifts, physioball sit ups, regular sit ups, etc.

The only way to see those lower abs is to lose the fat, perhaps up the cardio and use some YES on the area.

 

[Buddy_Christ]

ah damn. oh well.

i've got a little fat to burn, but not much. i don't need/want completely ripped abs, but seeing an outline is nice.

i hate my abs. they stick out. when my stomache is empty, it looks pretty much flat with my chest. as soon as i eat, bye bye flatness. my abs are showing more now than they were a few months ago, and i've grown by almost an inch in circumference around the middle. i'm sure lower back growth has a little to do with it, but not THAT much.

cardio? what's that? oh wait, i know, a waste of consumed calories for those of us bulking (yes, i'm bulking and i can see my abs a bit more every week...go figure!)

 

[Sub-Zero]

your ass looks fat...do some cardio and youll see your abs

 

[du Chaneaux17]

your ass looks fat...do some cardio and youll see your abs

Why you lookin' at it?

 

[Sub-Zero]

i have a longrange of vision--honest

 

[wnt2bBeast]

Believe it or not...there really is no way to isolate upper or lower abs. Every study I've read that's been done on the subject shows that all areas of the rectus are stimulated almost exactly the same on most ab exercises. I know they've done hanging leg raises, crunches, leg lifts, physioball sit ups, regular sit ups, etc.

The only way to see those lower abs is to lose the fat, perhaps up the cardio and use some YES on the area.

I completely agree with you abs are more a function of BF rather than training..I respect your knowledge of training, so what in your opinion would be a good ab routine? Do you want to hit them heavy (8-15 reps) or a little lighter (15-30 reps)..Thanks bro

 

[JoBu]

I know where you're coming from. I have a bit of fat on my lower abs, but the top of my 6-pack is definitely considerably more developed than the lower portion. My lower abs are very hard...I can feel them through the fat but not nearly as large.

JoBu

 

[Bulldog_10]

I completely agree with you abs are more a function of BF rather than training..I respect your knowledge of training, so what in your opinion would be a good ab routine? Do you want to hit them heavy (8-15 reps) or a little lighter (15-30 reps)..Thanks bro

What's up Beast? How ya been?

I just train abs like any other muscle...I don't know if you remember my training thread a while back, but if you do, you know I periodize my training. So I just do the same thing with abs. If I'm in the hypertrophy phase, I'll be doing high(er) reps for abs (8-12) with light, or no, weight. When I'm in the power phase, I'll do just a few heavy reps.

I hate when people train different muscles in different fashions...there's no need for it. Do you train quads and hams differently? No. Then I must ask, why train abs and calves differently?

(That wasn't directed at you beast...just a general question for anyone who dares to oppose me )

 

[wnt2bBeast]

What's up Beast? How ya been?

I just train abs like any other muscle...I don't know if you remember my training thread a while back, but if you do, you know I periodize my training. So I just do the same thing with abs. If I'm in the hypertrophy phase, I'll be doing high(er) reps for abs (8-12) with light, or no, weight. When I'm in the power phase, I'll do just a few heavy reps.

I hate when people train different muscles in different fashions...there's no need for it. Do you train quads and hams differently? No. Then I must ask, why train abs and calves differently?

(That wasn't directed at you beast...just a general question for anyone who dares to oppose me )

Ha ha thanks bro..yes i remember your thread (good stuff).. Doing good bro thnx for the advice!!

 

[zestys152]

what exercises can you only do a few reps on for abs? My abs are strong, but not great. The only thing I can think of is weighted decline situps. I almost always do at least 20 reps for any exercise. Maybe i should change that up? Any exercises you bros might recommend? Sorry to post on yours crak600, but it fit the topic. How many days a week should you train abs?

 

[Bulldog_10]

what exercises can you only do a few reps on for abs? My abs are strong, but not great. The only thing I can think of is weighted decline situps. I almost always do at least 20 reps for any exercise. Maybe i should change that up? Any exercises you bros might recommend? Sorry to post on yours crak600, but it fit the topic. How many days a week should you train abs?

Like I said, I just train them lilke any other muscle...once or twice a week.

I do weighted crunches/sit-ups on a physioball when I really want to add weight. It's kind of awkward, I just throw the cables on the lowest setting, and cross the cables over my chest. You need to balance yourself while doing them on the ball, which also makes your core stabilizers work hard. Also heavy weighted declines and plyo's.

 

[wnt2bBeast]

Like I said, I just train them lilke any other muscle...once or twice a week.

I do weighted crunches/sit-ups on a physioball when I really want to add weight. It's kind of awkward, I just throw the cables on the lowest setting, and cross the cables over my chest. You need to balance yourself while doing them on the ball, which also makes your core stabilizers work hard. Also heavy weighted declines and plyo's.

show off

 

[Bulldog_10]

show off

ps...it says i have to spread my karma before i hit you again...I'll work on that

 

[wnt2bBeast]

ps...it says i have to spread my karma before i hit you again...I'll work on that

lol..thanks bro

 

[Smurfy]

abs are definitely about BF%/diet. if youre bulking, youre prolly not gonna get to where you see all 6, especially those lower ones are hard to bring out. i would focus more on getting a strong core. it would assist you in your other strength movements i.e. squats, deads etc.

 

[d3track]

I hate when people train different muscles in different fashions...there's no need for it. Do you train quads and hams differently? No. Then I must ask, why train abs and calves differently?

(That wasn't directed at you beast...just a general question for anyone who dares to oppose me )

i agree with this
see so many flying through reps of sit-ups/crunches
if they would slow down, work on stretch/contraction like all other muscles, it would take em half the time

 

[Buddy_Christ]

my rep scheme for decline situps is decent, i think anyway.

first set, no weight, 24 controlled situps.

second set, weighted (usually 10lbs), 18 situps.

third set 25lbs, 12 situps.

fourth set, 35lbs (now working up to 45lbs) 6-8 situps, extremely slow and controlled, til it hurts and i can't hold myself up any longer.

i like doing them though. feels good, and my abs are getting stronger.

 

[PancakeFiend]

how about leg raises? try them weighted w/a light dumbell between your ankles