Needsize Ab Routine.........

[JKurz1]

Anyone know where that thread is?

 

[Tryn2]

Im sure its around I think I have seen as many "Arnold" threads as I have "Needsizes ab routine threads. " Lol

 

[JKurz1]

Cant find the damn thing!!!!!!!

 

[needsize]

here is a cut and paste of my original post, I'm too lazy to come up with anything else


Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

 

[slat1]

Great post. How often do you do the ab routine?

 

[JKurz1]

Niccceeeeeeeeeee...Karma bro!

 

[RussianRocket]

I've been doing this for a long time but didn't hold it for 5 seconds.

When you say start on a decline bench, you mean your head is on the elevated part, right? You take a grip with your hands on the back of the bench - correct? Or is it the other way around. Basically what i'm asking is - do you lower your lower body or upper body?

I'm going to incorporate this into my ab routine along with vacuums.

What has worked best for me though, is just hanging from a chinup bar and raising the legs as high as I can while keeping my knees straight. (this requires a lot of flexibility)

 

[alltraps]

I've been doing this for a long time but didn't hold it for 5 seconds.

When you say start on a decline bench, you mean your head is on the elevated part, right? You take a grip with your hands on the back of the bench - correct? Or is it the other way around. Basically what i'm asking is - do you lower your lower body or upper body?

I'm going to incorporate this into my ab routine along with vacuums.

What has worked best for me though, is just hanging from a chinup bar and raising the legs as high as I can while keeping my knees straight. (this requires a lot of flexibility)

you got it backwards. think of a decline bench press. sit on that and lower yourself back as if you were going to lay down. so your head would be at the bottom, look at my diagram: / is the bench, o is your head, 'are your legs






















o/'

 

[RussianRocket]

Yeah that's what I thought. but how do you hold yourself on the decline bench? With your legs? I'm guessing this would work better with a roman chair, where there your lower body is stabilised and you just lower your upper body.

 

[BobbyBIGGS]

here is a cut and paste of my original post, I'm too lazy to come up with anything else


Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

How often do you perform this routine? And this is the only exercise you perform for overall look and performance of your abs?

 

[needsize]

How often do you perform this routine? And this is the only exercise you perform for overall look and performance of your abs?

I only do it 1x per week, and its the only ab routine I've done for over 5 years now, and if you saw my contest pics, my abs were one of my most standout body parts

 

[casualbb]

So is it a crunch or more of a situp?

Because situps like leg raises mostly stress your hip flexors, while the true abs just stabilize

 

[Texas Ranger]

I only do it 1x per week, and its the only ab routine I've done for over 5 years now, and if you saw my contest pics, my abs were one of my most standout body parts

I seen the pics and your abs were etched without flexing...

 

[JKurz1]

I only do it 1x per week, and its the only ab routine I've done for over 5 years now, and if you saw my contest pics, my abs were one of my most standout body parts

Coupled with an INTENSE diet.........

 

[needsize]

Coupled with an INTENSE diet.........

that did help....

 

[georgie24]

i did his routine and the next day could not even laugh w/out colapsing, i even coughed and was penalized for it lol..great eay routine i use it 2 x per week, started with a 25 pound plate and worked my way up. keep it simple for fabulous results.

 

[needsize]

i did his routine and the next day could not even laugh w/out colapsing, i even coughed and was penalized for it lol..great eay routine i use it 2 x per week, started with a 25 pound plate and worked my way up. keep it simple for fabulous results.

I love to hear about results like that

 

[SanFrancisco]

I am going to immediately incorporate this into my routine. I find abs to be boring boring boring and look forward to tryin somethin new. Thanks needsize.

 

[georgie24]

there's a good bunch copying me in the gym i noticed now . damn needsize you started a cult lol,

 

[jubei]

I agree that weights on a decline bench are awesome for ab development. At least that has been my experience...nothing but good things.

 

[Texas Ranger]

Needsize & others please chime in. Do you find it more effective to add more weight? Or use more reps when using this routine? I think adding weight would be more effective, but I would like to get your input.

 

[needsize]

Needsize & others please chime in. Do you find it more effective to add more weight? Or use more reps when using this routine? I think adding weight would be more effective, but I would like to get your input.

both, I started the routine with 5x5 with no weight, and started adding weight first, once I got up to a 45lb plate, I started adding reps, now I do 5 sets of 8-10 reps with a 45lb plate

 

[eviction]

here is a cut and paste of my original post, I'm too lazy to come up with anything else


Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

this is the exact ab routine i used during my contest with fonzy and it definately brought out alot of definition in a very short amount of time.

 

[Mike_Rojas]

I'm going to try it.

 

[RGS83]

Wait a sec... you mean to tell me, that all you do is 1 ab routine a week??

1 set of about 5x5 of the quazi-situp/cruch - adding reps or weight as it progressively becomes easier??

 

[georgie24]

i love this routine, i find that if i lean back half way and come up instead of going all the way back i get a better workout and my hip flexors dont take ALL the work load.

 

[TheAssholeFomerlyKnownAsDBBT]

i love this routine, i find that if i lean back half way and come up instead of going all the way back i get a better workout and my hip flexors dont take ALL the work load.

I'LL BE GIVING IT A GO THIS WEEK

 

[needsize]

Wait a sec... you mean to tell me, that all you do is 1 ab routine a week??

1 set of about 5x5 of the quazi-situp/cruch - adding reps or weight as it progressively becomes easier??

its actually 5 sets, 1x per week, and its the only routine I've done for at least 5 years now, and it seems to work well

 

[JKurz1]

There are TWO HUGE factors in this routine............One, if you let your hip flexors take over in the decent, it will do ABSolutely nothing for your ABS............#2, if your diet is not top notch, and your form is ABSolutely perfect, your ABS will be stronger than shit, but you'll never see them...............

 

[RussianRocket]

There are TWO HUGE factors in this routine............One, if you let your hip flexors take over in the decent, it will do ABSolutely nothing for your ABS............#2, if your diet is not top notch, and your form is ABSolutely perfect, your ABS will be stronger than shit, but you'll never see them...............

You can't always completely let the flexors take over, it will work your abs as hell either way.

I just find it hard to breathe at the bottom portion (5 second count) how do you guys do it? Breathe through the chest ?