Best abdominal exercise

**Prince** · 04-16-2003, 05:56 PM

Fat Calipers are as good/accurate as the person using them.

They're great for tracking progress, but the accuracy can be off by a couple of %

I have a pair of Digital Accumeasure calipers.

katie64 · 04-17-2003, 08:53 AM

Has anyone checked out this site, AB BOOT CAMP

if so, can you tell me what you think???????

Dr. Pain · 04-17-2003, 09:12 AM

Quote:

Originally posted by katie64
Has anyone checked out this site, AB BOOT CAMP

if so, can you tell me what you think???????

Good genetics in the demonstrator, but bad some exercises, bad form in many, too much psoas, and on the good exercises, there are better and more "correct/effective" ways to do them!

JMHO

DP

katie64 · 04-17-2003, 10:48 AM

Quote:

Originally posted by Dr. Pain
Good genetics in the demonstrator, but bad some exercises, bad form in many, too much psoas, and on the good exercises, there are better and more "correct/effective" ways to do them!

JMHO

DP

Dp............I checked out your "Abs By Vince", is that more for male body builders, any recommendations for me?????????

I want to lose fat and build muscle, something I can do more than once a week, or what ever is recommended, this is my problem area, thanks.......

katie64 · 04-17-2003, 11:16 AM

bumping this cuz I want DP to help w/an ab workout

katie64 · 04-19-2003, 08:35 AM

Again...........

Dr. Pain · 04-19-2003, 09:32 AM

Quote:

Originally posted by katie64
Dp............I checked out your "Abs By Vince", is that more for male body builders, any recommendations for me?????????

I want to lose fat and build muscle, something I can do more than once a week, or what ever is recommended, this is my problem area, thanks.......

K, abs are made in the Kitchen (w8 and others)

Those exercises are fine for you....2-3 times a week is good

What we usually do is section the abs into 3 parts, upper rectus, lower rectus, obliques......

and we do or emphasize one area harder, and then hit the others, reverse or rotate that next W/O...so you really end up with an A, B and C W/O.

Upper means your body comes towards your legs, lower, the legs (not knees) come towards the torso, and sides usually involve a twisting motion,,,

I will build you a program later..have to go now sorry!

DP

katie64 · 04-19-2003, 09:40 AM

Thanks so much DP, I appreciate it..............

J'Bo · 04-20-2003, 08:56 AM

Hey DP.
I tried the barbell roll yesterday and ohhhh myyyy godddd.
Good exercise. You just gotta be careful to not use your back too much.
Thanks babe. Keepem comin.

Dr. Pain · 04-20-2003, 09:45 AM

My W/O yesterday

Quote:

Originally posted by Dr. Pain

1) Incline revers crunches
2) w8ed quarter roll-ups
3) one arm standing cable oblique crunches
4) BB roll outs
5) Dipstand leg raises w/twist
6) Ball Pike Planks
7) w8ed crunches, 2 plates on head

The only exercise I did 4 sets of was the one arm oblique chrunch (I love those), the rest where 3's.....and I tried a set of Saxon Side bends, only used 10's....I have a link if you need it ,FI (FortifiedIron) was right, those and using an Olympic cambered BB on declines rock....Dr. J my partner, thinks he is gonna get 25's on those (the declines), to me, so far it being new, the bar is freaking hard!

J'Bo...here are the links I promised:

http://www.stumptuous.com/abtraining.html

http://www.dolfzine.com/page171.htm

J'Bo · 04-20-2003, 01:19 PM

Thanks DP.
I geuss now i gotta actually do them.
LOL.

**Prince** · 04-20-2003, 11:24 PM

Everyone here does realize that the "abs" are one muscle and you cannot work the "lower", "middle" and "upper" sections, right?

Dr. Pain · 04-21-2003, 08:00 AM

Quote:

Originally posted by Prince
Everyone here does realize that the "abs" are one muscle and you cannot work the "lower", "middle" and "upper" sections, right?

Like chest mister Prince...I can accentuate the part I wish to!

DO a standing side crunch (short ROM, expale air, handle fixed to the ear, elbow towards illiac crest), place your fingers into your obliques, and leave yout thumb across the rectus...then tell me were you "feel it?"

DP

katie64 · 04-21-2003, 03:42 PM

Quote:

Originally posted by Prince
Everyone here does realize that the "abs" are one muscle and you cannot work the "lower", "middle" and "upper" sections, right?

I just wanted an ab workout and no I didn't realize that.........

**Prince** · 04-21-2003, 04:17 PM

Quote:

Originally posted by Dr. Pain
Like chest mister Prince...I can accentuate the part I wish to!

DP

you can, but it will not work....

the abdominals (rectus abdominis) is not going to get bigger or more developed in any one section, it's comprised of only ONE muscle, (albeit with tenuous intersections called the linea alba and the linea transversea) running from sternum to pelvis, and can be worked completely with a crunch.

btw, leg raises do not even work your rectus abdominis, what is actually being stressed is the psoas.

Dr. Pain · 04-21-2003, 05:19 PM

Prince......altough you can activate the rectus with an ordinary crunch, your "All or None Firing" principles do not make this the best or only way to train......and you can target or seperate abdominal regions such as the Transversus Abdominis, Obliques, Intercostals, and to a certain extent intercostal serratus tie-ins.

Plus, Body Building Science, not Anatomy, the Science of Perspiration and Hard Work....not only dictates hitting a muscle or muscles form several angles....but also dictates variety as well, according to Poliquin, and I trust him as a source, as much as 30% less muscle fiber can/will be recruited by the time a body has done an exercise in 3 consective W/O's.

Ask any accomplished BB if a "Crunch" covers the abdominal W/O requirement, and they will they you NO!

Also, we do emply lower abdominal exercises and take measures to deactive psaos invovlement, contraction can be targeted with a working knowledge of you body!..Contraction, is everything when it comes to abs!

http://www.exrx.net/Muscles/Obliques.html

http://www.exrx.net/Muscles/RectusAbdominis.html

http://www.exrx.net/Articulations/Sp...l#anchor165002

http://www.exrx.net/Lists/ExList/Wai...l#anchor172895

**Prince** · 04-21-2003, 06:16 PM

Quote:

Originally posted by Dr. Pain
Prince......altough you can activate the rectus with an ordinary crunch, your "All or None Firing" principles do not make this the best or only way to train......and you can target or seperate abdominal regions such as the Transversus Abdominis, Obliques, Intercostals, and to a certain extent intercostal serratus tie-ins.

Okay, but those are different muscles, I was specifically speaking of the "abs". Also, there are variations that can be used, crunches on an incline, crunches with weight, etc.

Quote:

Plus, Body Building Science, not Anatomy, the Science of Perspiration and Hard Work....not only dictates hitting a muscle or muscles form several angles....

Yes, to a degree. But how much are we really trying to build when it comes to abs? Is the goal to get a "big abs", I know I would not want that.

Quote:

but also dictates variety as well, according to Poliquin, and I trust him as a source, as much as 30% less muscle fiber can/will be recruited by the time a body has done an exercise in 3 consective W/O's.

But again, how much are we really wanting to build when it comes to abs? But either way, there are many variations that can be used, my main point was that you cannot build or work the "lower abs, "middle abs", or "upper abs" separately. As far aas the 3 work-outs thing, many others would disgree.

Quote:

Ask any accomplished BB if a "Crunch" covers the abdominal W/O requirement, and they will they you NO!

Who would this be? I can ask Jay Cutler if inclines will make my upper chest bigger and he will probably say yes, but knowing what I now know, I will know that he's mistaken.

Quote:

Also, we do emply lower abdominal exercises and take measures to deactive psaos invovlement, contraction can be targeted with a working knowledge of you body!..Contraction, is everything when it comes to abs!

Exactly, so why use leg raises to work the abs? If you're going to concentrate on contracting the abs, why do a leg raise in the first place?

DP, I am not really trying to argue or debate this, I just think that it's another gym myth people thinking that they're going to actually target their lower abs. It's even worse when people think that is how their going to make their lower abs more defined.

We will have to agree to disagree on this one.

Rissole · 04-21-2003, 06:35 PM

I like doing wieghted crunches of a fit ball, use the lower pulley on a cable X machine and rope over the shoulders

I also like hovers on the fitball

04-16-2003, 05:56 PM	#31
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,404 Photos: 356	Fat Calipers are as good/accurate as the person using them. They're great for tracking progress, but the accuracy can be off by a couple of % I have a pair of Digital Accumeasure calipers. BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

04-17-2003, 08:53 AM	#32
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	Has anyone checked out this site, AB BOOT CAMP if so, can you tell me what you think??????? *Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.* Katie [color="Green"]My Journal...[/COLOR

04-17-2003, 11:16 AM	#35
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	bumping this cuz I want DP to help w/an ab workout *Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.* Katie [color="Green"]My Journal...[/COLOR Last edited by katie64 : 04-19-2003 at 08:34 AM.

04-19-2003, 08:35 AM	#36
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	Again........... *Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.* Katie [color="Green"]My Journal...[/COLOR

04-19-2003, 09:40 AM	#38
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	Thanks so much DP, I appreciate it.............. *Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.* Katie [color="Green"]My Journal...[/COLOR

04-20-2003, 08:56 AM	#39
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Hey DP. I tried the barbell roll yesterday and ohhhh myyyy godddd. Good exercise. You just gotta be careful to not use your back too much. Thanks babe. Keepem comin. ....and thats my $.02

04-20-2003, 01:19 PM	#41
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Thanks DP. I geuss now i gotta actually do them. LOL. ....and thats my $.02

04-20-2003, 11:24 PM	#42
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,404 Photos: 356	Everyone here does realize that the "abs" are one muscle and you cannot work the "lower", "middle" and "upper" sections, right? BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

04-21-2003, 05:19 PM	#46
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Prince......altough you can activate the rectus with an ordinary crunch, your "All or None Firing" principles do not make this the best or only way to train......and you can target or seperate abdominal regions such as the Transversus Abdominis, Obliques, Intercostals, and to a certain extent intercostal serratus tie-ins. Plus, Body Building Science, not Anatomy, the Science of Perspiration and Hard Work....not only dictates hitting a muscle or muscles form several angles....but also dictates variety as well, according to Poliquin, and I trust him as a source, as much as 30% less muscle fiber can/will be recruited by the time a body has done an exercise in 3 consective W/O's. Ask any accomplished BB if a "Crunch" covers the abdominal W/O requirement, and they will they you NO! Also, we do emply lower abdominal exercises and take measures to deactive psaos invovlement, contraction can be targeted with a working knowledge of you body!..Contraction, is everything when it comes to abs! http://www.exrx.net/Muscles/Obliques.html http://www.exrx.net/Muscles/RectusAbdominis.html http://www.exrx.net/Articulations/Sp...l#anchor165002 http://www.exrx.net/Lists/ExList/Wai...l#anchor172895

04-21-2003, 06:35 PM	#48
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	I like doing wieghted crunches of a fit ball, use the lower pulley on a cable X machine and rope over the shoulders I also like hovers on the fitball My Journal

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