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Building Abs?

petey7408

petey7408

Banned
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?
 
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
 
Low rep heavy deadlifts and squats. I don't even work my abs directly, yet they are still big from these movements.
 
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.
 
heavy tricep pull downs deads and squats sometimes bench even u will feel ur abs get worked way better then any crunches.
 
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
 
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.
 
Jessep76 said:
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.
Click to expand...

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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