For Larger Ab Muscles - More Reps or More Weight?

[Synpax]

Been doing high reps (50-100) with a small plate (25lbs) on my chest on a decline bench for a while and they aren't growing so great.

Should I drop the reps and boost the weight up to get them to grow?

Disregard the bf% thing - that isn't what I'm talking about. I'm talking about the size of the ab muscles.

 

[fortunatesun]

Add weight.

Really, anything over 15 reps is a waste of time. Abdominal muscles are fast twitch and won't respond to high reps.

 

[fortunatesun]

These always worked well for me:




You can go as low as 6 reps a set.

 

[AEKDB]

Add weight. I use a 50lb standard weight. When that is too easy then hold the plate over head. The exercise in the vid above is great as well. Ab wheel work will also help (add weight by wearing a weight vest).

 

[SpyWizard]

put down the spoon and pick up the weight..

 

[future]

I like heavy crunches.

 

[Big_BK]

I was doing heavy decline crunches for a while. I would just have someeone pass me a 80-120lb DB and do crunches.

 

[future]

Oh yeah. Those are great. Just be careful of abdominal distention and potential fascia tearing in the abdominal wall.

 

[SouthernLord]

These always worked well for me:




You can go as low as 6 reps a set.

These done heavy in the 6-8 rep range hurt so bad.

 

[b fold the truth]

You can do abs 3-4x a week. With so many options...why not do it all?