Your ABS?

[Stryc-9]

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.

 

[BiggT]

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.

Yes, it is. I have done these before. If you plan on laughing, coughing, or taking a shit for the next few days, be prepared for pain. this is basic though, and truly all you need.

 

[blut wump]

Laughing, coughing and defacating after a heavy abs session pale into insignificance when compared with a mighty sneeze.

 

[needsize]

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]

Needsize, I may have missed it somewhere, but I was wondering how your diet was at 260. You said you were 'fat', but I saw the pics and you're far from fat if you ask me. I was just wondering if you ate a lot of clean carbs? had a free for all? etc......

 

[needsize]

Needsize, I may have missed it somewhere, but I was wondering how your diet was at 260. You said you were 'fat', but I saw the pics and you're far from fat if you ask me. I was just wondering if you ate a lot of clean carbs? had a free for all? etc......

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

 

[cwc73]

Thanks bro. I work at a gym, and I always get people to do these. I mean, now I have people coming up to me asking me how to do those needsize thingies. hahaha

 

[needsize]

Thanks bro. I work at a gym, and I always get people to do these. I mean, now I have people coming up to me asking me how to do those needsize thingies. hahaha

thats funny

 

[danaf1]

Who all does needsize's ab routine? I have been lately.

I do, and I will never go back to traditional ab training. After doing that exercise alone, my entire abs are shot.

 

[thelion2005]

What has been your best exercise or workouts for your ABS?

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