your ab routine

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    luka5's Avatar
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    your ab routine


    Mine is basically:

    rope crunches (alternate with decline situps) 2 x ~20 reps
    weighted hanging leg raises 2 x ~10 reps

    1-2x a week

    all sets with maximum intensity

    what do you think about it?

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    looks a little light on sets.. but idk.. it seems like it's best to do what you finds works best for you when it comes to abs

    one thing i definitely like to do on weighted ab exercises is a huge drop set on the last set.. kill the **** out of your abs especially on those rope crunches..drop it by 10lb increments as many times as you can.. 6-7-8 times

    also not a fan of any kind of situp, they seem to strain the rest of the body as much as they target the ab muscles
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    http://www.t-nation.com/free_online_...ore_training_1

    i do that. and i also recently got the book combat core and i have a lot on dr mcgill and have one of his DVDs as well. i do something for my trunk every workout
    you can call me "ozzie" for short.
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    Standing cable crunches
    DB side bends
    Ab wheel
    Full hanging leg raises (feet to my hands)
    Hypers

    The term "abs" drives me ****ing nuts since it is not just your rectus abdominis that you need to train; it's also the erectors, obliques, and transverse abdominis.
    M.Ed. Ex Phys

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    i basically have kimbo slice punch me numerous times in the abdomin while squeezing on impact....
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    Quote Originally Posted by hvactech View Post
    i basically have kimbo slice punch me numerous times in the abdomin while squeezing on impact....
    Nice... there's a name I haven't heard since Petruzelli made him look foolish...
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    Quote Originally Posted by Dr Zoidberg View Post
    Nice... there's a name I haven't heard since Petruzelli made him look foolish...
    i know, i had high hopes for that fight too......
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    i actually did them today, my routine consists of:

    Bare with me, im not positive of the proper names for some of these workouts.

    ab coaster - warm up set, 3 sets of weighted (keeps abs tight the whole time)

    leg lifts (where you hold your self up with your elbows with your feet dangling and back against the pad)- 1 warm up, 3 weighted sets with super sets of 5 without he weight

    declined sit ups- 1 warm up set, 3 weighted sets with either holding weights out over my head or someone tossing me a medicine ball on the way down (abs are also tight the whole time, never laying all the way back, catching myself right before my back hits the workout bench)

    ab coaster side raises- same as first workout

    exercise where you sit on the floor and stick your feet out but off the ground so your abs are being used and you take a weight and move it from one side to the other.

    planks- 4 sets of 1 minute, sometimes.


    all this is done within a hour or so, i take very minimal breaks
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    Quote Originally Posted by hvactech View Post
    i know, i had high hopes for that fight too......
    Why? Kimbo was never a Mixed Martial Artist and never had any business in the UFC.
    M.Ed. Ex Phys

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    just because i started watching his youtube fights right before the ufc fight, i now know better...
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    Quote Originally Posted by hvactech View Post
    just because i started watching his youtube fights right before the ufc fight, i now know better...
    You must have missed the fight where he got his ass beat by Sean Gannon, who then got his ass handed to him by Branden Lee Hinkle.
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    ehhh lost interest after the seth fight
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    Quote Originally Posted by hvactech View Post
    ehhh lost interest after the seth fight

    That was years before the fight against Petruzelli; it was in 2005.
    M.Ed. Ex Phys

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    i havent seen the ones you mention, ive only seen a few...
  

  
 

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