Needsize - post up your ab routine

[Juice Authority]

Thanks.. if this belongs on the training board feel free to move it..

 

[tiger88]

i will bump that.....his inter costals are un real.....i know diet and carido , genetics are key too, but i would like to see it too

 

[Juice Authority]

^^^

 

[needsize]

intercostals and serratus are the result of super heavy squats and deads, nothing else.
Abs, I've followed the same routine and only this routine for years. It was taught to me by a powerlifter who currently has a 900+lb competition squat. Anyway, you find a decline bench thats nice and steep. Slowly lower yourself down abuot 1/2 way, and hold there for a slow count of 5, then come back up. Thats one rep, for your first workout, aim for say 5 sets of 5 reps. If you hold the slow 5 count on each rep, trust me, that will be enough. When you can do that easily, either add weight or reps. Over the years I've built up to 5 sets of 10 reps with a 45lb plate.
Thats the whole ab routine guys

 

[Juice Authority]

intercostals and serratus are the result of super heavy squats and deads, nothing else.
Abs, I've followed the same routine and only this routine for years. It was taught to me by a powerlifter who currently has a 900+lb competition squat. Anyway, you find a decline bench thats nice and steep. Slowly lower yourself down abuot 1/2 way, and hold there for a slow count of 5, then come back up. Thats one rep, for your first workout, aim for say 5 sets of 5 reps. If you hold the slow 5 count on each rep, trust me, that will be enough. When you can do that easily, either add weight or reps. Over the years I've built up to 5 sets of 10 reps with a 45lb plate.
Thats the whole ab routine guys

That's it??

 

[needsize]

Never done anything for intercostals or serratus, so it has to be the deads and squats, but I deadlift 550lbs for sets of 5, squat 455lbs for 5's, etc, so it makes sense the muscles that stabilize have to grow to keep up.
As for abs, I never used to have any, and the routine I described is the only one I've done for at least 5 years, only 1 time per week max

 

[Juice Authority]

Interesting. I hate doign abs but that routine seems quick, easy adn effective. Thanks! I'll have to give it a whirl. Only once a week? I usually work abs and calves 3-4 times a week since I was under the impression they are very resilent muscle groups that can't be overtrained.

 

[x_muscle]

hi needsize

its very intersting to hear that u only use squat for the Rectus Abdominis region. but from what i know squats mainly train the
Gluteus muscle group. also the abs muscles contracts to maintain the tension potential of a biarticulate muscle at the adjacent joint. The antagonist stabilizer may be contracted throughout or at only one extreme of the movement like its active but insufficienc. so can u till me how u consentarte on your abs while doing the sqaut movment. and do u use a belt for support?
after seeing your killer abs i cant belive my self thats all from squats. i hvae been doing endless crunches and seated ab exercise with heavy wiegts and nothing worked, but after seeing your abs i will give sqats a try

 

[rsd01]

I think he means the squats have the effect on the abs as a secondary result. I assume the primary reason he squats is to increase his leg size. At least I hope so.

 

[x_muscle]

I think he means the squats have the effect on the abs as a secondary result. I assume the primary reason he squats is to increase his leg size. At least I hope so.

exactly i never thought of squats as good for the abs. i always thought its good for training the legs only. but u dont know this guy abs prove to me that im wrong . He has some crazy abs :/

 

[needsize]

I dont concentrate on anything during squats other than not getting buried when I go ass to the floor, my body does the rest. The abs come from the routine I described above. Funny thing is I've had lots of poeple in gyms tell me that it wont build abs

 

[x_muscle]

do u use the HIT or volume trainning method for squats?

 

[slobberknocker]

Funny how most powerlifters would read needsize's post and think "Yeah, duh. Of course squats and deads build abs." But I guess some people have a hard time getting out of the isolation exercise mindset.


BTW, thanks for posting that exercise NS. I'll try those on Thursday, after my squats.

 

[bseemba2001]

I think a lot of back pull exercies will also hit your abs as well. A pro tald me several years ago that he never does abs, but focuses on his diet.