Rep range for Abs

STFUANDTRAIN

New member
How do you guys workout abs? I've been alternating between 15-20 reps one workout and around 12 reps for another. I'll do more isolation exercises for the high rep days and weighted stuff for the 12 rep days to bulk up the abs. Is this logicall to do so?
 
sounds like a good gameplan, i do 8-10 weighted reps then followed by moderate high rep....training abs is sorta like calves, they typically respond better to higher reps, atleast for me they do
 
I train abs like anything else. 8-12 reps adding weight once I can get the desired reps. I know it's not for everyone, but I notice that I get that extra little "swell" and definition when I do this.
 
3 exercises no lower than 20 reps for me. 3x a week but if you are squatting, t-bar rowing, deadlifting often you are working your core already
 
sina said:
3 exercises no lower than 20 reps for me. 3x a week but if you are squatting, t-bar rowing, deadlifting often you are working your core already
Click to expand...

This is quickly becoming my number one pet peeve. Whoever started this should never be allowed to give out strength advice again. The core is the most common limiting factor in strength.
 
sina said:
3 exercises no lower than 20 reps for me. 3x a week but if you are squatting, t-bar rowing, deadlifting often you are working your core already
Click to expand...

You're right about the core being worked through squats, deadlifts, but where you got the t bar rows part from I have no idea. You'd be better off with barbell rowing from the ground.

Anyway, just because those exercises work the core doesn't mean you should limit the amount of focus placed onto the core. A weak core is the weak link that you need to strengthen. You can never put too much emphasis on your core muscles.

I do core training every single day. Front squats, back squats, deadlifts, bench presses, strict overhead pressing, dips and other compound movements train the core, but the stronger the core is, the stronger the body is.
 
sina said:
3 exercises no lower than 20 reps for me. 3x a week but if you are squatting, t-bar rowing, deadlifting often you are working your core already
Click to expand...

as people have stated, yes you are already working the core when doing squats, deads etc. here is something showing that:

  • 26-46% more muscle activation from free weight squats. Squats and deadlifts activate core muscles better than stability training, ie side bridges and supermans
    • Applied Physiology and Nutritional Metabolism 31: meeting abstracts, 2006

but here is a viewpoint that very strong people take. you must work the weak link in a chain. make that stronger and everything else goes up. and dont do more work for those weak links, do less work for the strong links. they are already strong so they dont need as much.

so if working your abs so they can catch up to the other strong body parts increases your squat and deadlift, then why the hell not work your abs!
 
The majority of abdominal use is isometric (posture) not isokinetic (movement)

Do you guys think training and with isometric exercises like the planks or L hangs is more beneficial?
 
The core is used to stabilize your body so like posted above full body multi -joint exercise exercises will be helpful another idea is to activate your core in between your regular sets with planks )front planks, side planks, elevated planks, etc). This will be very useful in turning your core on.
 
You must log in or register to reply here.
Back
Top