Building Abs?

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    Building Abs?


    What moves have worked best for you when it comes to building up your abs? How many reps and what does your overall ab workout look like and how many times a week?

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    6 sets uppers 3 sets bicycle thing (god i feel retarded right now) 3 sets oblique crunches 6 sets lower.. Start reps as to where failure is achieved, then keep uping the reps.
    For example one "set" that i use is 1 upper 1 bicycle 1 lower= set 1, 1 upper 1 oblique crunch 1 lower= set 2
    set1
    set2
    set1
    set2
    set1
    set2
    I do the "sets" all at the same time and i would probably start you off on 25 reps and thats for each individual part of the "set". So you would have achieved 100 reps at the end of each full set.

    If you have some trouble understanding this i will try to rephrase it. Its kinda complicated and im retarded so i dont always makes sense haha
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    Low rep heavy deadlifts and squats. I don't even work my abs directly, yet they are still big from these movements.
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    Oh yes, I've noticed that as my squat strength went up, my core feels stronger, especially since I have the form down and don't use a belt.
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    Quote Originally Posted by babywifey View Post
    Low rep heavy deadlifts and squats. I don't even work my abs directly, yet they are still big from these movements.
    I always wondered that. I knew squats were a good core builder but that rules. screw crunches!
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    heavy tricep pull downs deads and squats sometimes bench even u will feel ur abs get worked way better then any crunches.
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    Quote Originally Posted by Jessep76 View Post
    I always wondered that. I knew squats were a good core builder but that rules. screw crunches!
    For building mass I totally agree!
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    If you want deep inset abs you need to train with weights period.

    Toe touches
    10lbs, 30 reps 3 sets
    form: lift legs straight up in air while laying down, get 10lb weight and crunch up and touch the weight to your toes, exhale on the crunch and suck in gut.
    superset w/
    Swiss ball weighted crunch
    10lbs, 20 reps 3 sets
    form: lay on swiss ball, all the way down. Hold plate on forehead or behind neck if it gets annoying. Crunch up but make sure you are looking behind you/through your eyebrows througout whole motion. This ensures you will not yank on your neck/cheat on the reps and better isolate the abdominals.

    Russian Twist
    25lbs, 30reps 3 sets
    form: sit in a "v" formation. Place weight on chest, twist left and right quickly and all the way, the momentum and balance to swing and stop the motion to go the other direction will hammer your obliques.

    If you want to just tighten your core you need to do higher reps w/out weight
    ex exercises:
    Leg lift, bicycle crunch, 6 inches, Scissors (from 6"), swiss ball crunch, oblique crunch
    reps in 30-40 range if you can, 3 sets
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    Quote Originally Posted by slacker86 View Post
    sets bicycle thing (god i feel retarded right now)
    seated bicycle abs? lol
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    Russian Twist
    25lbs, 30reps 3 sets
    form: sit in a "v" formation. Place weight on chest, twist left and right quickly and all the way, the momentum and balance to swing and stop the motion to go the other direction will hammer your obliques.


    Do you keep your feet flat like regular sit ups? Sounds like something I could do at home possibly.
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    Quote Originally Posted by Jessep76 View Post
    Russian Twist
    25lbs, 30reps 3 sets
    form: sit in a "v" formation. Place weight on chest, twist left and right quickly and all the way, the momentum and balance to swing and stop the motion to go the other direction will hammer your obliques.


    Do you keep your feet flat like regular sit ups? Sounds like something I could do at home possibly.
    You could do this at home, you should have your feet about 4" off the ground when doing this. However, if it is too difficult you can start w/ your feet flat on the ground like a sit up.
  

  
 

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