posted Sun, 04/29/2012 - 13:22
1844
ABS
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I dont know, Maybe God forgot to give me a great set of Abs, but I sure bust my ass to make up for genetic misfortune and I'm not having much luck. Give me your best workout for Abs, I need some help. Diet is tight and BF in check, around 10%. Thanks!
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Hey Guys, this has turned into a super set of information! Got the salt and water and diet down, just gonna take time now. Def gonna try some of these routines!
cut your sodium to nothing... Water intake at least 1 gallon. Abs are a fast-twitch muscle fiber. This means they can be worked everyday if you choose to. I work mine six times a week. Focus on obliques for 3 days then focus is on lower abs other 3 days. upper abs get worked indirectly this way. I have only been able to maintain abs while doing cardio 20min at least 3x weekly as well.
I agree bro =)
...and you should get around 6-7% to see well abs
I had abs like shit .. I had tried many things but one thing for me worked very well.. and now my abs are amazing..Follow these steps for at least 1 month:
1-train your abs every time you train (4-5 times per week),in the end of routine(exemple after your arms day,after legs day,ecc....);than 20min tapis or cyclette (good because in this moment your glycogen stocks are empty)
2- do only 3 sets of 10-20reps with WITH AN OVERLOAD (for example) do a crunch with dumbbell behind your head. rest 30-45sec
3-use a good diet plan;you must to keep low your bodyfat
IMO Abs are like other muscles and if you train them everyday you will overtrain them and they won't grow. If you put them at the end of the routine daily you will more than likely not do them all the time. You will be empty from the other exercises and you'll say "I'll hit them tomorrow". Hit your lagging body parts first, when you are fresh. That way there is no chance you will skip them. Good Luck!
I agree with you that abs should be trained like other muscles (maybe for 1 time for week) ... I also do this, but only during the winter, when I eat 5000kcal and I cover me with a bit of fat .During the winter I train abs with 4-5 exercises(sometime the last sets until faliure)only one time in a week ..yes, abs can grow like other muscles,and the blocks become bigger!......Here instead, my advice to train them 4-5 times a week, is during cut diet and cardio( bf must be low,as you know at least 6-7%).than, the ONLY 3 series with overloaded aren't until failure...if the intensity is too high and you train it very often,it'is wrong!! because as you say bro,you go into overtraining..
seems this is the consensus here. Thanks for the info!!
Bro,the most important thing for abs are first a good diet and cardio...the train for abs at least.when you will be around 6-7% your abs will be better
Thanks guys! Also like Fast48 said, it might just be a BF issue also. Im pretty lean, but its the ol mid section that is tough.
The reverse crunches are great! doing those with my feet connected to a cable with a little weight absolutely blast my lower abs. This is by far my favorite ab exercise. Also if you are really trying to make them show hit them with some weight (do 10 to 15 reps). going this heavy is going to help build the deep grooves of the abs
I started with crunches, then rope crunches. But reverse crunches seems to be what brought them out (through the Fat)! I did them laying on the bench holding the uprights, legs straight out then bent now. Lift your legs and Crunch (roll your hips towards your shoulders) to failure. Then 2 more sets. once the reps got over 40 I just stayed there, times 3 sets, followed by rope crunches. Same thing Roll your shoulders towards your hips. Sit ups, where you bend at your hips, and your shoulders come towards your knees, primarily work your hip abductors, not your abs! Good Luck!
Ive never been able to see my abs at 10%.. Down at 6% or less...sure.
i agree
Do you have the wheel? Do 100reps at a clip 2x a week (pref on back or chest day) and leg raises 200 a clip 2x a week not consecutive with the wheel days. I also begin each workout with just some light warm up on roman chair 2-3 minutes nice and easy or till i break sweat (a bench with heavy dumbbells to hook your toes into works the same) Some guys say doing abs too often is bad, others do every day - i'v always found doing a little something every day and hitting them hard 2x a week is nice.