Give me an ab mass building routine
- 10-05-2012, 03:00 PM
- 10-05-2012, 03:04 PM
ehhh not really alot of mass routines for abs, i do crunch machines, side bends, leg lifts and oblique twists.
10-05-2012, 03:05 PM
10-05-2012, 03:09 PM
10-05-2012, 03:12 PM
Yeah seems like that is a problem waiting to happen. I'm in for this as well. While I have good ab definition I want to see them grow!Originally Posted by y0lked
10-05-2012, 03:19 PM
10-05-2012, 03:39 PM
Pick up a fork, and put it in your mouth once it's full of food. Repeat 24/7. Mass building is due to diet.
>SNS-Glycophase<Serious Nutrition Solutions Rep
10-05-2012, 03:50 PM
10-05-2012, 03:53 PM
Weighted Planks help? Yes , Bridges help? Yes...Will doing your reps in full ROM and with proper form help even more for the exercises you used to do? YES!
Then do that along with a caloric surplus and BOOM!
PS: you could learn to do Ab Wheels too.
>SNS-Glycophase<Serious Nutrition Solutions Rep
10-05-2012, 04:47 PM
For heavy weight/low reps, the best ab exercise I've found is deadlifting. Heavy squats work the abs too.
10-05-2012, 05:34 PM
its the hanging knee raises with ab slings/straps. very similar to the version you explained yet the straps make it harder due to trying not to swing. looks like ill just keep doing what im doing since its the best solution here. see you guys in 20lbs
10-05-2012, 07:18 PM
10-05-2012, 08:20 PM
TBH your routine needs reworking. You do a lot of trunk flexion and hip flexion but no extension? Stability exercises? Needs more balance. The core does more than move up and down.
10-06-2012, 12:38 PM
10-06-2012, 01:22 PM
Standing Cable Crunches
Full Hanging Leg Raises (start at a full hang at a pull-up station and lift heels to ceiling)
Weighted Decline Crunches
Contrary to popular belief, side bends do not work the abs; they primarily work the spine, but still aid in overall stability.
M.Ed. Ex Phys
10-06-2012, 07:28 PM
Ab wheel will be implemented to go along with the cable curls and the full hanging leg lifts with straps (knees to elbows).Originally Posted by Rodja
10-06-2012, 07:44 PM
10-06-2012, 08:10 PM
I would recommend these two circuits to start off:Originally Posted by y0lked
1) machine crunch: do reps of 15. Exhale completely and really squeeze your abs in the crunch position.
2) weighted leg lifts: do straight legged leg lifts with a light dumbbell held by your feet.
3) medicine ball trunk twist: 20 each side with 20 lb med ball
1) weight cable rope crunches: again really exhale and squeeze in the crunch position. Reps of 20
2) standing oblique side crunch: reps of 15 with dumbbell
3) 60 bicycles then 40 flutter kicks
End with 2 minute plank.
Hope this works,
NLA Performance: The Choice of Champions
10-06-2012, 08:31 PM
10-06-2012, 10:19 PM
10-06-2012, 10:24 PM
10-06-2012, 10:26 PM
10-07-2012, 03:01 AM
As your hips roll up and into the motion your spine flexes. Straps enable you to contract and hold where the abs are contracted the most.
10-07-2012, 04:31 AM
10-07-2012, 10:48 AM
Abs really don't need a lot of direct work to get desired results. I used to do a ton of ab work to compensate the squat and deadlift. Anymore a few sets of standing cable crunches 1-2 times a week is all I've been doing.
10-07-2012, 10:53 AM
You can grow ab muscles like any other muscle with heavy weight as well. I was doing crunches with a 90lb dumbbell on a decline bench and my Abs looked the best ever. But it eventually took a toll on my lower back.
10-07-2012, 12:01 PM
I'll do a lot of mat exercises like crunches and stuff, a bunch of variations of those. I also do hanging leg raises and heavy weighted machine exercises. When doing sets of exercises make sure you're going for quality not quantity. For example with hanging leg raises the biggest mistake people make is swinging their legs. Make sure you control your crunch for every rep, and feel the burn. At the peak of a crunch you should be at a complete exhale to help get that full ab flexion. Keep training, no routine will build abs over night.
10-07-2012, 06:11 PM
10-07-2012, 06:32 PM
the leg raises were more difficult than with straps which is probably good since im getting to nearly 30 reps per set before fatigue. I felt like with the leg raises tho i had to have all of the force at the bottom of the rep and basically lower with control on the way down. Not sure if that is due to lack of ab strength (please let me know what you think) or just the way the exercises should be done.
either way my abs were definitely worked hard and i will continue to try your method until i find what works best for me, possibly going back to the straps for more slow controlled MMC reps every other workout???
thanks for your time Rodja
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