Please Scroll Down to See Forums Below humperdink
New member
What has been your best exercise or workouts for your ABS?
Your ABS?
- Thread starter humperdink
- Start date
1_more_rep
New member
humperdink said:
personally i feel i get the most burn doing ALOT of crunches on a very declined bench...
blut wump
New member
Don't forget when you work your abs, to work the whole pelvic girdle / tranverse abdominus. Bridges/Planks are always good. Crunches are cool but ensure that you bend your back. Leg raises and holds work well whether from the floor or suspended. DB side bends are another favourite. Double-crunches, side crunches, double side-crunches. You get the idea.
cwc73
New member
5 sets with 5 reps.
Decline Bench all the way declined
Start at the top position and then proceed to lower yourself until your back is parrallel to the ground. Then pause in that position for a SLOW 5 count. Next, go down the rest of the way, and then lift all the way back up. Repeat.
That's it, and it's enough.
Decline Bench all the way declined
Start at the top position and then proceed to lower yourself until your back is parrallel to the ground. Then pause in that position for a SLOW 5 count. Next, go down the rest of the way, and then lift all the way back up. Repeat.
That's it, and it's enough.
Stryc-9
New member
Excellent routine!
Here are some fragments I dug up from previous conversations on the topic:
Originally posted by Needsize:
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.
I do have my legs braced, and the angle is generally around 45 degrees, steep is good as it seems to put more stress on the abs.
Hold for a slow 5 count half way down, the slow count is critical. Anyone I've ever put on the routine got decent results so i dont think its genetics, plus I had shitty abs till I started doing this.
I get back strain if I go too low on the reps, thats why i only do about 1/2 way down.
Here are some fragments I dug up from previous conversations on the topic:
Originally posted by Needsize:
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.
I do have my legs braced, and the angle is generally around 45 degrees, steep is good as it seems to put more stress on the abs.
Hold for a slow 5 count half way down, the slow count is critical. Anyone I've ever put on the routine got decent results so i dont think its genetics, plus I had shitty abs till I started doing this.
I get back strain if I go too low on the reps, thats why i only do about 1/2 way down.
on the advice of a guy that has won shows all over the world, and is a level 4 judge(head judge), i changed my ab routine a bit. I still do the routine outlined above, but afterwards do a few sets of 10-15 reps, full range on a very steep decline bench, hands behind my head, either with no weight, or 10lbs or 25lbs(it feels like a ton when held that way). This combo has my abs crazier than ever, I could still see them at a fat 260lbs, I cant wait to get down to contest shape to see what the changes have added
BiggT said:
I made sure I got 50-60 grams of protein 7 times a day, and the rest was pretty much a free for all....Now that I have a killer trainer(an ifbb pro), I plan on getting her to lay one out for me, with her help I'll add a lot more mass, with less fat this time around
just have to get through these stupid contests now
humperdink said:
Hanging leg raises with 10 lbs on each ankle: 3 x 12
Decline sit ups with 25 lb plate on chest: 3 x 12
Standing twists: 50 with Olympic bar across shoulders
1_more_rep
New member
cwc73 said:
man, i tried this today...all the way declined bench 5 sets of 5...i thought it would be no problem i had to do it with no weight because by the last set i was seriously burning my abs so much - it felt like it worked them out harder and better than 60 fast situps and 20 fast crunches ever did - thanks alot for the new routine im stickin to
