With Or Without Weights?

[chinadoll]

What is your take on weighted abdominal exercise. Should you use moderate weights or none at all?

I have had someone tell me never use weights it will cause you muscle to look like it is protruding. Is this so?

 

[Arioch]

Have you built a lot of muscle so far? This is just another excuse for people to avoid effort. If you get to the point where you think your abs are developed enough, and that includes supporting the torso during heavy squats and deads, then you can stop adding weight.

 

[chinadoll]

I am beginning to fell stronger in all of these exercise (not putting any strain on my back) and I can also feel my abdominal muscles more now that I have added weights. I just would like to see them more.

By the way my stats.

125lbs 5'5" 17% bf

 

[Arioch]

Well, then diet will help bring them out more than anything. The lower your bodyfat, the easier it is to see them.

 

[chinadoll]

How low should I allow my bf% to go and still be in a safe range. I was told no less than 15% to stay at. I don't see 15% as low enough to achieve my goal?

 

[Gladiola]

I have had someone tell me never use weights it will cause you muscle to look like it is protruding.

The person who told you this - was it one of those 'trainers' who would also say this type of crap?:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=135222&highlight=trainer

If you want it to get stronger - FATIGUE within 8-12 reps, just like any other move. You may find you don't need weights to fatigue in about 12 reps (I don't with hanging leg & knees raises - particularly at the end of a workout), but you may.
500 crunches a day does not equal a 6-pack. No matter what Brittney Spears may say.

How low should I allow my bf% to go and still be in a safe range.

Supposedly 13% is 'essential' body fat. Whatever that means. So far as I know, as long as you don't stop getting your period - it's not too dangerous. Even if you do stop getting your period, it won't damage you long term if you don't stay at that low bf% for a long time.

Just curious - WHY do you want to be that lean? Even pro bodybuilders don't stay at a very low body fat (single digits) all year round - just diet down for competition.

 

[chinadoll]

Glaiola, Yea it was a trainer and novice bb that told me this. I always wondered how the hell would you strengthen the midsection if adding weights was out of the question...

Spatterson, I don't want to get my bf to in to the single digits. That is where my problem lies, I would like to stay around 15%-17%. But does this mean that I will never get to the level of a great midsection? I know that this is the area that is the the last to show. I would like to have washboard abs and am working very hard to get there. Is this really a dissapointment waiting to happen? I honestly thought that by building my muscles in my abs and lower my bf I could get them to remain noticable year round. ( also maintaining my diet and training)?

Thanks for the info

 

[The_Monster]

500 crunches a day does not equal a 6-pack. No matter what Brittney Spears may say.

HAHA!
Good one!

But anyway, remember, if you can do more than 12 reps of an exercise (even abs) youre not working out a muscle anymore, youre doing cardio...

 

[The_Monster]

Im not saying there is no benefit to high reps, but c'mon. Once the glycogen is spent from the muscle what are you doing? Damaging muscle fibers and working your heart... its a good shock technique, but nobody would do bench presses for 50 rep sets week after week? (I hope, I guess you never know)

 

[Arioch]

50 reps is not just cardio, it is a marathon.

 

[PowerPrincess]

The only reason why I don't train weights on my abs anymore is because I've been building muscle under fat, so unfortunately until my bodyfat decreases to a low level, my abs look bigger than when i wasn't doing it with weights. But if you do decide to use weights, make sure to hold your abs tight and sucked in so you build strength and that way your abs won't start doing the pertruding thing (kinda ugly if you have bodyfat - if you don't its hot - but otherwise - yikes )

 

[Gladiola]

But if you do decide to use weights, make sure to hold your abs tight and sucked in so you build strength and that way your abs won't start doing the pertruding thing (kinda ugly if you have bodyfat - if you don't its hot - but otherwise - yikes )

I'm confused- are you saying that your form & the way you position your abs during exercises can CHANGE the actual shape of your muscle?
So if I suck it in, they'll get stronger, & if I don't, they'll protrude?

 

[FitFossil]

...I have had someone tell me never use weights it will cause you muscle to look like it is protruding. Is this so?

How did this someone's abs look? (I'm just always curious about people who preach absolutes like "never do this, always do that" etc.)

Personally, I want some protrusion in my abs - 6 little cobblestones of protrusion to be exact. Before I got into serious training, I had no abs - they were weak and undeveloped. My stomach wasn't just flat, it was concave. Even at very low body fat, there was no "pack" of any sort.

So I had to train with weight to bring them out. The abs are a muscle just like any other. Training with weight gives them strength, definition, and hardness. I typically train abs in the 15-20 rep range. Some exercises I use weight and others I don't, but I always try to fail out w/in that range. But once the muscle is developed, it's all about bodyfat and where you carry it.

I also do stomach "vacuums". It's an exercise where you exhale all your air and then pull your abs in as tight as you can, imagining you're trying to touch your spine for about 10-20 secs. It's much harder than it sounds, but the results are great.