what to do with abs

[supergirl]

ok.. so what do you think... train abs like every other muscle or just bang em out (crunches)???

 

[natasan]

I've switched over to training abs like any other muscle. I used to think 100 reps for who knows how many sets was nothing, but I've changed that.

I really have gone heavy with obliques - 3 x 12 (you may not need to) and then 4 x 12 hanging leg lifts followed by weighted crunches 3 x 15.

And I only do this every 4 - 5 days (on leg days).

Tone & definition is no problem on that routine. It's just eating clean to follow it up.

 

[GenetiKing]

Train abs twice a week, three at very most. Use bodyweight only exercises or light machine work is okay.

Remember, bodyfat must be low to see them, no matter how developed they may be.

 

[Super Girl 22]

bang 'em out. i do 4-6 sets 5x a week of 50-75 reps of crunches. love it...just gotta stop partying so i can keep everything tight

 

[supergirl]

i don't think lots of reps is working too well.. i want bigger abs! My bodyfat is not high at all and i can see them a little, but i want to bring em out more... so i guess i will hit the weights with em to start shocking my abs into growing.

 

[Warik]

http://209.11.101.244/forum/showthread.php?s=&postid=325335#post325587

-Warik

 

[The mann]

throw abs with weights in 2 days aweek and another 2 without weights and bet you'll see a difference.they're also right about the diet part,but you say you already have low bodyfat so hit em' with weights.

 

[WarriorPL]

i train my abs 2-4 times a week, i do crunches, sit ups, and leg raises, at least once a weak with weights



~WizKid

 

[da big thinker]

super girl...here's something that has worked wonders for my girlfriend...she,just like you,has low bf and needed to bring them out...it's her fourth week on this program and her abs are very visible at the moment...

4 sets of 12-15--leg pulls(on low pulley) (4-0-1)
3 sets of 12--machine crunches (3-0-1)
1a-3 sets of 12-15--standing garhammer raises (2-0-2)
1b-3 sets of 15-20--weighted crunches (2-0-2)

note:1a and 1b are supersets...use 60 sec rest between sets...use bwt at first and add weight if necessary to add to the resistance.

GOOD LUCK!

PS:how's your diet...?

 

[da big thinker]

oh yeah!perform this twice a week...give yourself 2-3 days in between training sessions.fyi

 

[edgecrusher]

4 sets of 12-15--leg pulls(on low pulley) (4-0-1)
3 sets of 12--machine crunches (3-0-1)
1a-3 sets of 12-15--standing garhammer raises (2-0-2)
1b-3 sets of 15-20--weighted crunches (2-0-2)

I know what a lying Garhammer raise is, how do you do a standing one?

 

[da big thinker]

use the garhammer standing machine...where you lean your elbows on the pads and raise your legs...kind of like hanging leg raises,but instead of hanging,you lean your elbows on the machine's pads and raise...hope this helps...

 

[Mjollnir]

I have always prided myself on my abs, and thought I knew all there was to know, but, as it turns out, I, like most people out there, was an ignorant dunce.

Check out the Pavel, the man who knows, at:

www.dragondoor.com

He used to train both the Spetznatz (Russian special forces) and the Bolshoi ballet dancers, and has a LOT of creative ab exercises that I never would have thought of, especially for the obliques.

Do yourself a favor, give him a chance.

 

[supergirl]

super girl...here's something that has worked wonders for my girlfriend...she,just like you,has low bf and needed to bring them out...it's her fourth week on this program and her abs are very visible at the moment...

4 sets of 12-15--leg pulls(on low pulley) (4-0-1)
3 sets of 12--machine crunches (3-0-1)
1a-3 sets of 12-15--standing garhammer raises (2-0-2)
1b-3 sets of 15-20--weighted crunches (2-0-2)

note:1a and 1b are supersets...use 60 sec rest between sets...use bwt at first and add weight if necessary to add to the resistance.

GOOD LUCK!

PS:how's your diet...?

Thanks bro.. will start this routine tomorrow.. hopefully it will work, i figured i just needed to up my weights on my abs and work a little harder... and my diet lol i am in carb withdrawl

 

[da big thinker]

you're welcome sis...please keep me posted on your progress...PEACE

 

[edgecrusher]

Hey Da Big thinker

I think I'm going to try that routine myself. Is it a Charles Poliquin routine? If so which workout did you get it from?

 

[da big thinker]

edgecrusher,

nope not charles poliquin...just something that worked for me and when i passed it along to my g/f...it worked for her as well.we all know that abs showing is ALL diet,but this workout really helped bring them out.fyi.GOOD LUCK.