abs mass routine

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  1. #1
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    abs mass routine

    so now that im bulking at 4200 cals/day, ive got all my workouts down except for abs. ive never been one to do abs, but i am going to start. and i dont believe any of that "do 100 crunches 6 times" crap. what do you suggest for a good abs routine for building mass?
    cutting sucks.

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    Try weighted ab exercises. I just started. The lifts that I do are decline situps, long arm crunches, and vertical knee crunches. Decline situps are by far my favorite.

    By the way, you have the best avatar on this site. That girl's got an amazing ass. There's really no other way to put it.





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    Yea, what he said. I like weighted cable crunches and decline bench sit-ups with a plate. They work em good.

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    Tom_B


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    what if you didn't want to gain any mass around your stomach, you just wanted a firm flat stomach, what exercises would be best then? This is what I've bee doing and haven't really seen any results
    30x Advanced Twisting legs-up crunch
    30x jacknife or this weird one where you use you hip and lift your but off the floor.
    30x The accordian
    30x Oblique sit-ups (15x each side)
    30x Dumbbell side bend (15x each side)
    30x Crunches or a lower abs exercise (forgot the name of it)

    I do those 2 days in a row, 1 days rest then repeat.

  5. #5
    Stay puffed, baby.
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    that's way way too much stuff
    "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

  6. #6
    Tom_B


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    should I do it 3-4x a week then instead of 5x?
    Forgot to mention I do Pilates 3x a week too, which is an ab workout on it's on since I have to use my stomach to stabalize every move

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    Having a flat stomach is all about diet. As well, I don't think targeted ab work would be beneficial to getting a flat stomach. Additional muscle mass would make the abdomen protrude outwards. Don't do any direct ab work for a flat stomach, or very little. The rectus abdominus and obliques get plenty of work stabilizing your body in so many lifts.





  8. #8
    Tom_B


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    Well i still want a little defintion, enough to the point I can walk without it flabbing up and down lol, just i don't want a a huge six pack stomach that sticks out.

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    Quote Originally Posted by Tom_B
    Well i still want a little defintion, enough to the point I can walk without it flabbing up and down lol, just i don't want a a huge six pack stomach that sticks out.
    Then you need to get to a very low bodyfat. That's just the way it is. Definition is about lower bodyfat percentage.





  10. #10
    Tom_B


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    lol but my problem is according to my pics someone told me I'm at 8% BF or Lower, that's why i can't understand why i don't have visible abs, espically if I'm constantly training them, my theory is I have alot of water under my skin, I need to look into some good direutics or my body fat % just isn't that low

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    Quote Originally Posted by Tom_B
    lol but my problem is according to my pics someone told me I'm at 8% BF or Lower, that's why i can't understand why i don't have visible abs, espically if I'm constantly training them, my theory is I have alot of water under my skin, I need to look into some good direutics or my body fat % just isn't that low
    Have you ever had it tested?
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    Personally, I think you need to build. Bulk. Eat.

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    Agreed. You need to put some muslce on before you can see it.

  14. #14
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    I'm in the middle of a bulk right now, still haven't found a amount of calories good for me, I did have my body fat% tested before and they said it was at 5% but I don't think it was that accurate, so that would mean that I would have enven the most little defintion but I don't, and I can grab alot of skin off my lower abs, I'm pretty sure I'm holding alot of water under my skin I feel bloated all the time, and I have this "puffy" look to me, there no defintion

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    weeks 1-4 power/mass, weeks 4-8 defenition.
    Power/mass: weighted 12-15 reps, 3-4 sets.
    Defenition: 30-50 reps without weights, 3 sets.

    Doing a million crunches is completely pointless as it will train muscle endurance, not strength/defenition. also simple crunches/leg raises wont do, you need to blast the muscles from every possible angle. If you wish you may want to break your workout into muscle groups (lower, upper, obliques,etc). Treat your abs as you would any other muscle group, train your abs every other day max. And, focus on diet, thats the most important part.

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