ab workouts
- Thread starter srocco112
- Start date
mikespe
Member
I do abs once per week like any other muscle & focus more on sets than reps...I am a firm believer in volume training & intensity over the number of reps or weight. However, abs are really made in the kitchen...I go by feel. Some days the reps are higher (15-20) and other days they are lower (10-12)...again just like any other muscle.
Rodja
Board Sponsor
I don't know where this started, but this needs to die off. Triceps are indirectly worked with all presses and biceps with all rows and pull-ups/pulldowns, yet everyone still works them.
There is never a case of everything within the core firing at 100% concurrently since no person has perfect posture throughout the day and everyone has some sort of imbalance. Doing abs for an aesthetic purpose is debatable, but there is zero debate about the importance of training them from either a performance or health perspective.
That being said, I train core twice per week in the 10-15 rep range for 3-4 sets. I vary my focus beyond trunk flexion and include lateral flexion (e.g. side bends), anti-extension (e.g. ab wheel), and rotational/anti-rotational work.
Peppers
Banned
Good for you.
I personally don't need to waste time with them.
The day after doing pull ups my abs are more sore than ever doing crunches etc
Idk maybe I'm trying to hard doing pull-ups and working my core, ahh shucks.
My abs have always popped w/o the tedious chore of working them. This is my opinion an works fine for me.
I also never work arms. Pull-ups and dips do just fine along with every other press and pull move you stated.
Unless your directly looking for your abs to show or competing, I don't see the need to work them.
You work your core plenty doing compound lifts.
Rodja
Board Sponsor
The whole "works for me" perspective has little merit and if you like being imbalanced, more power to you. You cannot merely train compounds without supplemental ancillary work. This is something that everyone worth their salt with agree with when it comes to training.
Rodja
Board Sponsor
Everyone is imbalanced. I do all of the following lifts you state and I know for a fact that these do not prevent imbalances. Your psoas, quadratus lumborum, transverse abdominis, etc. are never concurrently firing at 100%. It's not possible for anyone to have these completely at full capacity without direct attention.
Peppers
Banned
Maybe from your stats or being a power lifter it plays a role.
Or if he wants to be an underwear model.
I lift because I like to lift, my abs get worked enough for my liking with other lifts. I've had a visible 6 pack many times and never worked abs. I just don't like wasting my gym time on them.
If you like working them bro, work them.
You can follow some advice given.
Good luck.
Or if he wants to be an underwear model.
I lift because I like to lift, my abs get worked enough for my liking with other lifts. I've had a visible 6 pack many times and never worked abs. I just don't like wasting my gym time on them.
If you like working them bro, work them.
You can follow some advice given.
Good luck.
Rodja
Board Sponsor
For anyone looking at training from a health or performance perspective, core plays an essential role.
Peppers
Banned
Agreed.
But crunches and side bends ain't cutting it IMO
I did all kinds of planks and ****, goofy **** in prison and it didn't help me do anything but burn calories.
It didn't increase my lifts, or make me stand up straighter or make me faster. Etc etc
Montego1
Well-known member
Heavy compounds do work your abs no doubt. BUT extra core work is something that can make quite a bit if difference in training and stability.
It's kinda like saying if you do chest you don't NEED to isolate triceps......but if you isolate triceps they develop better.
Whatever works. I personally train abs heavy but in a high rep range. Two exercises three times a week. One targeting lower abs more and one targeting upper abs more.
It's kinda like saying if you do chest you don't NEED to isolate triceps......but if you isolate triceps they develop better.
Whatever works. I personally train abs heavy but in a high rep range. Two exercises three times a week. One targeting lower abs more and one targeting upper abs more.
Peppers
Banned
Agreed. You worded it nicely.
Rodja
Board Sponsor
I don't endorse ground-based crunches since no lift that is limited by core strength is done on your back and the ROM is minimal. Side bends are very effective, but few do them with enough weight (at least 50-60% of BW) for them to show any merit. There are dozens of core movements that work tremendously well yet they're ignored for the usual BS that people do when the word "abs" is mentioned.
EWolfe08
Member
I agree 100% with this. And just for clarification when I stated "I don't think it makes a difference" I was only referring to an aesthetic sense. I guess being a competitor thats what comes to mind first. LOL. Definitely train your core other then just compound lifts.
Peppers
Banned
Rodja
Board Sponsor
Time wise is maybe 20-25 mins per week. They're by no means time consuming. I'll often do rollouts while I'm cooking food since I'm usually gassed out by the end of my lower body training (the days I train abs).
Peppers
Banned
Honestly, I skip them because by the time my sessions are over, I'm gassed and got nothing left. I don't want to save energy and skip out on giving my my all to more important lifts.
Just my preference.
EWolfe08
Member
Oh wow. you really are an idiot.
Peppers
Banned
This is why Internet sites kind of suck, I can't just come find you and kick your ass.
Type O Hero
Banned
Derp
Peppers
Banned
Idk what that means but if your throwing shots, let me know.
Clear your pm"s so I don't get flagged again loud mouth.
asilentj3w
New member
Indeed shots fired
OP - for what it's worth...heres my $0.02. I hit core 2-3 times per week. On my max effort lower day I'll do a high rep core circuit consisting of 3 exercises for 20 reps each that hit all planes of movement. On my dynamic effort lower day I'll do 4 sets for 10-15 reps of weighted abs. The 3rd time is usually just a BS extra work core session I'll do before hiit or something. The 3rd isn't serious. I follow Joe DeFrancos westside for skinny bastards plan right now. I think we all agreed earlier that the main compound lifts will help build up abs but focused work is useful. When I say hit all planes of movement I mean that I'll do something like reverse crunches or hanging leg raises, barbell russian twists/standing barbell twists/whatever you want to call them, and db side bends or timed suitcase carries. Something along those lines
asilentj3w
New member
Dude. You really just messaged me about saying that derp was shots thrown? Grow up man. My advice was directed to the OP. Hence why I clearly stated OP before I gave my advice. You do know what OP means, right? I don't care if my stats determine if my advice means anything to you because I wasn't advising you my man.
OP (no not you peppers, don't get your panties in a bunch again) - how much your core will be activated during compound movements is also dependent on if you use a belt or not