Give me an ab mass building routine

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    Give me an ab mass building routine


    Looking for a routine for adding mass to the abs while on a strong bulk. Any good routines would be appreciated unless you guys think i should stick with this.

    been doing

    ab rope crunches 3 x 12
    knee ups 3 x 20 (elbows in ab straps)

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    ehhh not really alot of mass routines for abs, i do crunch machines, side bends, leg lifts and oblique twists.
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    Quote Originally Posted by y0lked View Post
    Looking for a routine for adding mass to the abs while on a strong bulk. Any good routines would be appreciated unless you guys think i should stick with this.

    been doing

    ab rope crunches 3 x 12
    knee ups 3 x 20 (elbows in ab straps)
    Weighted PLANKS!
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    Quote Originally Posted by Cantell View Post
    Weighted PLANKS!
    seems like it would tax the lower back instead? where do you place the weight? on the upper back im assuming?
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    Quote Originally Posted by y0lked

    seems like it would tax the lower back instead? where do you place the weight? on the upper back im assuming?
    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!
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    Quote Originally Posted by ITW View Post
    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!
    or i could go with weighted decline sit ups (3 x 15), SS with rope crunches (3 x 10)
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    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.
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    Quote Originally Posted by Celorza View Post
    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.
    man thats twice youve said that to me. lay off it, my diet is good. you cant put on 30lbs in a few months without a diet
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    Quote Originally Posted by y0lked View Post
    man thats twice youve said that to me. lay off it, my diet is good. you cant put on 30lbs in a few months without a diet
    If you know it is a diet what you need...and that hypertrophy is required to build mass why not simply implement it?

    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.
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    Quote Originally Posted by y0lked View Post
    Looking for a routine for adding mass to the abs while on a strong bulk. Any good routines would be appreciated unless you guys think i should stick with this.

    been doing

    ab rope crunches 3 x 12
    knee ups 3 x 20 (elbows in ab straps)
    Have you tried hanging leg raise? Not sure what knee ups are but if they're anything like "girl" pushups then you might want to trade them for hanging leg raise. I do slantboard crunches (vertical slantboard too), I know everyone says they're worthless but they make my abs burn, to me that means they're working. Also Ab-Coaster, machine crunches, & hyperextensions. Don't care for side-bends, I don't think a spine is supposed to bend that way. Also, why only 12 reps on the rope crunches? I usually do at least 15, I think 20 is even better.

    For heavy weight/low reps, the best ab exercise I've found is deadlifting. Heavy squats work the abs too.
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    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
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    Quote Originally Posted by y0lked View Post
    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
    I also use the ab straps. The hanging leg raise I do I learned from an article I think here but I can't find it now. Anyway you raise your legs over your head and touch them to the bar, then lower them, also without swinging. The hard part is that you can't let your legs go all the way down, it's bad for your hips, so you have to stop a few inches short of fully hanging. I only do sets of 5. I tried 4 sets of 10 one time, it went, 10, 8, 7, 4
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    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.
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    Quote Originally Posted by Jiigzz View Post
    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.
    Could you be a bit more specific? What would you recommend for extension & stability?
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    Ab Wheel
    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
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    Quote Originally Posted by Rodja
    Ab Wheel
    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.
    Ab wheel will be implemented to go along with the cable curls and the full hanging leg lifts with straps (knees to elbows).
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    Quote Originally Posted by y0lked View Post
    Ab wheel will be implemented to go along with the cable curls and the full hanging leg lifts with straps (knees to elbows).
    No straps. Hang from your arms.
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    Quote Originally Posted by y0lked
    Looking for a routine for adding mass to the abs while on a strong bulk. Any good routines would be appreciated unless you guys think i should stick with this.

    been doing

    ab rope crunches 3 x 12
    knee ups 3 x 20 (elbows in ab straps)
    I would recommend these two circuits to start off:
    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

    Circuit 2:
    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,
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    Front levers.
    Here's a tutorial.
    http://m.youtube.com/#/watch?v=wgK0i...%3DwgK0i7pxqWg
    Good luck.
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    Quote Originally Posted by Rodja

    No straps. Hang from your arms.
    Straps are harder. Hanging from hands uses more lower back
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    Quote Originally Posted by y0lked View Post
    Straps are harder. Hanging from hands uses more lower back

    Nope
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    Quote Originally Posted by y0lked View Post
    Straps are harder. Hanging from hands uses more lower back
    Nope. Since your lever is longer, hanging from the arms forces you to work harder to complete the motion.
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    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.
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    Quote Originally Posted by y0lked View Post
    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.
    You're still wrong on that, but what do I know. All they're doing is shortening the ROM to a more favorable leverage.
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    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.
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    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.
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    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.
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    Quote Originally Posted by compudog View Post
    Could you be a bit more specific? What would you recommend for extension & stability?
    Back extensions, planks, and things of the like.
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    Quote Originally Posted by Rodja View Post
    You're still wrong on that, but what do I know. All they're doing is shortening the ROM to a more favorable leverage.
    tried your variation of the leg raises, not sure which ROM you suggested if it was just to 90 degrees, or legs to bar but i did both and ended up going all the way to the top for my sets, along with a set of cable crunches 4 x 12 with quality form.

    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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