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Thick abs
- Thread starter tripleV
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This is a routine I learned from a powerlifter and within a month my abs were sticking way out (not gh style).
Sit on a steep incline bench, one that you can hook your feet into for doing situps. Lower yourself about halfway down, stopping at the point where you feel the most resistance, then hold for a slow count of 5, then go back up. That's one rep, aim for at least 5 sets of 5 in this manner. Once you can do that, either add reps or a little bit of weight. I went from my own bodyweight, to 5 sets of 8 reps with a 45lb plate, and now I can even see my abs through some of my t-shirts, and I only train them 1x per week. Not only does this build great abs, but strengthens your midsection so that you don't sway at the bottom of a squat.
Sit on a steep incline bench, one that you can hook your feet into for doing situps. Lower yourself about halfway down, stopping at the point where you feel the most resistance, then hold for a slow count of 5, then go back up. That's one rep, aim for at least 5 sets of 5 in this manner. Once you can do that, either add reps or a little bit of weight. I went from my own bodyweight, to 5 sets of 8 reps with a 45lb plate, and now I can even see my abs through some of my t-shirts, and I only train them 1x per week. Not only does this build great abs, but strengthens your midsection so that you don't sway at the bottom of a squat.
ironbarbarian
New member
I agree with Needsize, that is an awesome exercise, add weight on the steep incline bench and your abs will get thick in no time.
I also like doing the hanging elevations. Dont know if you have access for that, but you basically hold and raise your legs, and once they are at a 45 degree angle with your torso, you hold that position for 5 seconds. Then lower your legs again. Here is the best picture I could find for you:
http://www.bodybuilding.com/fun/kneeb.gif
That is not me BTW, I'm a bit uglier
But I would recommend you extend your legs during the exercise contrary of what is portrayed in the picture.
Anyways, this will get real easy after a while so if you want to thicken those hotties you will have to grasp a d-bell with your legs. Its real easy, just place it in beetween your feet and then slowly raise your lower body. Be prepared for some sadistic Barbarian style pain.
IB
I also like doing the hanging elevations. Dont know if you have access for that, but you basically hold and raise your legs, and once they are at a 45 degree angle with your torso, you hold that position for 5 seconds. Then lower your legs again. Here is the best picture I could find for you:
http://www.bodybuilding.com/fun/kneeb.gif
That is not me BTW, I'm a bit uglier
But I would recommend you extend your legs during the exercise contrary of what is portrayed in the picture.
Anyways, this will get real easy after a while so if you want to thicken those hotties you will have to grasp a d-bell with your legs. Its real easy, just place it in beetween your feet and then slowly raise your lower body. Be prepared for some sadistic Barbarian style pain.
IB
the People's Champ
New member
awesome ideas
for thos of you with thick abs, do you preform your reps quickly or slowly exhaling out as hard as you can at the end really feeling the burn. I always do the latter and i feel a tremendous burn, i cant understand why i see ppl in the gym preforming 100 sit ups in like 2 mins, if you cant get that burn its a waste of time.
peace
peace
ironbarbarian
New member
moosecles said:
Totally agree, I take my time for each rep.
IB
Yep, heavy weighted decline sit-ups. Worked up to the 110 DB in these... they're awesome, and besides the slight growth you'll see in your abs, they'll make you tremendously strong in many compound lifts.
Also, hanging leg raises off the chin up bar. Gymnast style, hips forward and up.
Also, hanging leg raises off the chin up bar. Gymnast style, hips forward and up.
T
TerraNoble
Guest
Quick question..
You breath in, in your way up or down?
You breath in, in your way up or down?
Bigsatan13
New member
Just a note to any beginner out there who may be reading this thread. Weighted incline sit ups are advanced and if you do not have developed abs you put yourself at a serious risk of getting an umbilical hernia. Exhale on the contraction.
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