Pros/Cons of my ab workout

  1. New Member
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Age
    23
    Posts
    226
    Rep Power
    213
    Level
    13
    Lv. Percent
    79%

    Pros/Cons of my ab workout


    My ab workout consists of
    decline crunch 100 reps
    medicine ball crunch 100 reps
    crunch machine "double crunch" 100 reps

    i perform this 3 times a week... i am wondering if its balance and if i am neglecting any abs" upper, middle or lower"

    Thanks

    Keater824

  2. New Member
    WeakPoint's Avatar
    Stats
    5'10"  168 lbs.
    Join Date
    Dec 2007
    Posts
    384
    Rep Power
    278
    Level
    16
    Lv. Percent
    9.12%

    Maybe someone else can chime in on this but I see a lot of guys doing an overly large amount of reps on their abs. Is that all in one day? 300 reps?
  3. Better Body Sports
    ripnlean's Avatar
    Stats
    6'0"  172 lbs.
    Join Date
    Oct 2009
    Posts
    145
    Rep Power
    136
    Level
    10
    Lv. Percent
    49.54%

    Quote Originally Posted by keater824 View Post
    My ab workout consists of
    decline crunch 100 reps
    medicine ball crunch 100 reps
    crunch machine "double crunch" 100 reps

    i perform this 3 times a week... i am wondering if its balance and if i am neglecting any abs" upper, middle or lower"

    Thanks

    Keater824
    Think of it this way, you lift your chest for a bench press as an example in 3 sets of 8-15 reps max. Why would you do 100 reps of the crunch or any other ab exercise. You will overwork the muscle if doing it right but when doing it right, you will not be able to go for 300 reps in one workout.

    Try going in circuit fashion
    Decline
    Medicine ball
    Double Crunch
    15 reps on each exercise small controlled and concentrated movements, those are the keys. it took me 4 months to get that concentration onto my abs and out of my neck, shoulders and throwing my chest up.

    Try it for one workout and be ready for the pain. Concentrate on your abs pulling your body up in controlled movements.

    Good luck on your quest to the six pack!
    •   
       

  4. New Member
    seanlambo's Avatar
    Stats
    5'4"  158 lbs.
    Join Date
    Dec 2007
    Posts
    78
    Rep Power
    125
    Level
    8
    Lv. Percent
    24.23%

    you should really do pull ups, with your legs lifted to the front, these will build your abs better than anything
  5. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  116 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,186
    Rep Power
    493835
    Level
    76
    Lv. Percent
    53.4%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by keater824 View Post
    My ab workout consists of
    decline crunch 100 reps
    medicine ball crunch 100 reps
    crunch machine "double crunch" 100 reps

    i perform this 3 times a week... i am wondering if its balance and if i am neglecting any abs" upper, middle or lower"

    Thanks

    Keater824
    To me that is too much. 100 reps in TOTAL TWICE a week is sufficient enough. Your abs are like any other muscle and require the same rest; not to mention that your CORE gets used every time you do a resistance session with your compound lifts like squats, deadlifts, bench, etc. And for the record, your "abs" (although there are four muscles - transverse abdominus, rectus abdominus, right oblique, left oblique - involved) are really ONE muscle, and when you do ANY exercise you are activating the WHOLE muscle/s.

    ~Rosie
    Team APPNUT
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  6. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    815
    Level
    28
    Lv. Percent
    23.5%
    Achievements Posting Pro

    Quote Originally Posted by Guejsn View Post
    not to mention that your CORE gets used every time you do a resistance session with your compound lifts like squats, deadlifts, bench, etc. And for the record, your "abs" (although there are four muscles - transverse abdominus, rectus abdominus, right oblique, left oblique - involved) are really ONE muscle, and when you do ANY exercise you are activating the WHOLE muscle/s.

    ~Rosie
    Team APPNUT
    BINGO!


    And this is why I keep my ab workouts to a minimum and a primary reason for such a good shoulder to waist ratio.
  7. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852764
    Level
    95
    Lv. Percent
    49.84%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    how about dragon flags?

    [ame="http://www.youtube.com/watch?v=CHw0jXiYQXI&NR=1"]YouTube - Dragon Flag (full)[/ame]
  8. New Member
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Age
    23
    Posts
    226
    Rep Power
    213
    Level
    13
    Lv. Percent
    79%

    thanks, i will definitely lower my ab count and try to minimize the movement in my shoulders back and neck when doing them..

    Reps

    Thanks
  9. New Member
    Joshua86's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Jun 2008
    Age
    28
    Posts
    408
    Rep Power
    283
    Level
    17
    Lv. Percent
    21.08%

    Quote Originally Posted by Guejsn View Post
    To me that is too much. 100 reps in TOTAL TWICE a week is sufficient enough. Your abs are like any other muscle and require the same rest; not to mention that your CORE gets used every time you do a resistance session with your compound lifts like squats, deadlifts, bench, etc. And for the record, your "abs" (although there are four muscles - transverse abdominus, rectus abdominus, right oblique, left oblique - involved) are really ONE muscle, and when you do ANY exercise you are activating the WHOLE muscle/s.

    ~Rosie
    Team APPNUT
    I agree... People try to hard when it comes to abs. I usually just go by "feel." Slow repetitions where you can really concentrate on the muscle contracting is where it's at! Hold the flexed position of the crunch for a second, then lower just enough to let them relax a bit before you go at it again. 25 quality crunches can be a lot better than 100 fast, choppy ones.

    Also, after every set of abs, do a stomach vacuum. I love it!
  10. New Member
    Joshua86's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Jun 2008
    Age
    28
    Posts
    408
    Rep Power
    283
    Level
    17
    Lv. Percent
    21.08%

    Quote Originally Posted by Guejsn View Post
    To me that is too much. 100 reps in TOTAL TWICE a week is sufficient enough. Your abs are like any other muscle and require the same rest; not to mention that your CORE gets used every time you do a resistance session with your compound lifts like squats, deadlifts, bench, etc. And for the record, your "abs" (although there are four muscles - transverse abdominus, rectus abdominus, right oblique, left oblique - involved) are really ONE muscle, and when you do ANY exercise you are activating the WHOLE muscle/s.

    ~Rosie
    Team APPNUT
    I agree... People try to hard when it comes to abs. I usually just go by "feel." Slow repetitions where you can really concentrate on the muscle contracting is where it's at! Hold the flexed position of the crunch for a second, then lower just enough to let them relax a bit before you go at it again. 25 quality crunches can be a lot better than 100 fast, choppy ones.

    Also, after every set of abs, do a stomach vacuum. I love it!
  11. Professional Member
    tnubs's Avatar
    Stats
    5'8"  220 lbs.
    Join Date
    Mar 2008
    Posts
    3,248
    Rep Power
    23620
    Level
    40
    Lv. Percent
    37.54%
    Achievements Activity ProPosting Pro

    heavy front squats and ab wheel. really nothing better. front squats u can go so heavy and it gets your obliques really good. ab wheel gets the front with a lot more intensity.
    CELTIC LABS REP
  12. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1094
    Level
    32
    Lv. Percent
    87.24%
    Achievements Activity ProPosting Pro

    i just pick a random machine and do 100-300 reps. I split up lower abs/obliques and upper abs. as long as u do them heavy enough and enough reps.. keep ur diet clean there gonna be seen.
  13. Professional Member
    hardknock's Avatar
    Stats
    5'10"  198 lbs.
    Join Date
    Jan 2004
    Posts
    3,214
    Rep Power
    18674
    Level
    40
    Lv. Percent
    37.61%
    Achievements Activity ProPosting Pro

    All of this advice and no one really mentioned that it TRULY depends on your goals. If your goal is to get magazine abs then no amount of ab work, and no rep scheme is going to do jack shyyyat without a proper diet. If your goal is to build purely stronger abs to support the lower back, well, that's another approach. My abs used to look like something off of a cartoonist drawing board yet they were weak as a five yr old girl ....
  14. New Member
    WeakPoint's Avatar
    Stats
    5'10"  168 lbs.
    Join Date
    Dec 2007
    Posts
    384
    Rep Power
    278
    Level
    16
    Lv. Percent
    9.12%

    Example of my core work out
    3 Sets of Planks, Hold for 20 seconds or till burning.
    3 Sets of Leg Lifts
    3 Sets of Weighted Decline Crunches (holding a 25pound weight behind head)
    3 Sets of Oblique Crunches (sometimes I don't even do these)
  15. New Member
    ucanes23's Avatar
    Join Date
    Sep 2007
    Posts
    9
    Rep Power
    93
    Level
    3
    Lv. Percent
    12.75%

    yea ur doing way too too much reps for ur abs.. cut it to 3 sets of 15
  

  
 

Similar Forum Threads

  1. ATD as on-cycle AI.....pros and cons
    By JDS777 in forum Anabolics
    Replies: 3
    Last Post: 09-25-2010, 08:23 PM
  2. HGH, what are the pros and cons?
    By andrewcb in forum Anabolics
    Replies: 10
    Last Post: 09-03-2010, 01:59 PM
  3. What are the pros & cons of Lipo-6
    By GYMrat70 in forum Supplements
    Replies: 21
    Last Post: 11-29-2008, 03:59 PM
  4. Pros and Cons of Sub-Q T
    By rick055 in forum Male Anti-Aging Medicine
    Replies: 39
    Last Post: 10-22-2007, 11:27 PM
  5. Pros and Cons of using ECA with PH's
    By bigbadboss101 in forum Anabolics
    Replies: 5
    Last Post: 12-26-2002, 10:09 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in