Best abdominal exercise

Ralphie · 04-11-2003, 09:01 AM

So what do you think is the best ad exercise(s)

I am looking to put together a good ab workout..

Inclined crunches?
Weighted everything?

jackknives? what is your opinion?

mda1125 · 04-11-2003, 10:20 AM

Recently read an article that said weighted crunches (lay on the floor, get the rope as close to your head as possible, and put the weight high enough so you can only do 6-8) is the best bet.

They were going on the principal that doing hundreds of crunches might make for better endurance but really doesn't overload the muscles, which makes them bigger.

You don't bench 135 x 25 times and then just keep increasing.. Most people in the forum will tell you to train heavy. So why any different with abs?

Granted, each individual will respond differently. That goes back to the calf debate if you should go heavy for 6-8 or 15-20. Some people get stronger at the 6-8 range but notice no size increases.

So this is just a general statement above.

And of course, diet affects how visible the abs are since males seem to carry most of their weight around the mid-section.

So my vote is for weighted crunches, then incline crunches (holding a weight to the chest). Of course incline weighted crunches, you might be able to hold more weight then is safe.

**I Are Baboon** · 04-11-2003, 10:48 AM

Quote:

Originally posted by mda1125
Recently read an article that said weighted crunches (lay on the floor, get the rope as close to your head as possible, and put the weight high enough so you can only do 6-8) is the best bet.

Historically, I have never really done ab isolation exercises, but I have been doing them over the last couple of months. I am trying to grow my abs muscles, and I find that weighted cruches on a Swiss ball work well. I do four sets, 8-10 reps each.

FortifiedIron · 04-11-2003, 06:28 PM

Declined Barbell Crunches

Kc

Ralphie · 04-11-2003, 07:30 PM

declined barbell crunches?
What?

FortifiedIron · 04-11-2003, 07:51 PM

Hold a LOADed barbell across your chest, with use of partner if you have one. You can use a chambered bar if you have one, they work the best. Make sure its a FULL crunch not a punny!

Kc

Ralphie · 04-12-2003, 12:09 AM

OH, you mean incline?
Decline is what threw me off.. I've only seen it referred to as inclined.

seyone · 04-12-2003, 10:35 AM

I love weighted roman chairs.

FortifiedIron · 04-12-2003, 11:29 AM

Quote:

Originally posted by Ralphie
OH, you mean incline?
Decline is what threw me off.. I've only seen it referred to as inclined.

I still mean decline. Do a 4x15 decline barbell situps and follow it up with 4x6 saxon bends or bent presses your abs and obliquies will be screaming in the morning.

Kc

**Prince** · 04-12-2003, 12:43 PM

You guys ever tried an ab roller? Those are killer, I hate them!

T2G · 04-12-2003, 04:33 PM

Three of my favorites:

Crunch
Reverse Crunch
Oblique Crunch (lying on your side)

marshal959 · 04-12-2003, 05:39 PM

ball crunch 3x15-25
ground crunch w/plate 3x15-25
leg lifts or decline crunch 3x15-25

always go past the really painful part
really heavy weight and low rep may make you midsection thicker

dietdietdietdietdietdiet!!!!!

Dr. Pain · 04-12-2003, 05:59 PM

http://www.ironmagazineforums.com/sh...&highlight=abs (Abs By Vince!)

Dr. Pain · 04-12-2003, 06:06 PM

http://www.ironmagazineforums.com/sh...s&pagenumber=1 (QUICK and EASY ABS!)

I do like serious resistance in lower rep ranges like I did today...

DP

Charger · 04-13-2003, 08:00 AM

Cable Kneeling Crunch
http://www.exrx.net/WeightExercises/...ingCrunch.html

Swiss ball crunch's
Roman Chair weighted crunch

tjwes · 04-13-2003, 10:25 AM

If you want a small waistline you should never do weighted ab movements.The abs grow just like any other muscle,and in time your waist size will increase taking away from your taper.Remember B.B. is a sport of illusions and you can create the illusion of being bigger if you have a nice V-shape.Especially important if you compete.Sit-ups are a waste of time ,the function of the abs is to bring your sternum closer to your pelvic bone.Do crunches slowly and reverse crunches and add a STRETHING EXERCISE SUCH AS ROMAN CHAIRS,do them in tri-set fashion and keep moving ,make it intense.

katie64 · 04-16-2003, 07:34 AM

Quote:

Originally posted by Prince
You guys ever tried an ab roller? Those are killer, I hate them!

Do Ab Roller's really work???????? I asked W8 if I could incorporate and Ab Routine into by workouts, I need it..........

**I Are Baboon** · 04-16-2003, 07:46 AM

Quote:

Originally posted by Prince
You guys ever tried an ab roller? Those are killer, I hate them!

The roller where you lie and your back and rock? You are not referring to the ab wheel, are you? That ab wheel kills my lower back.

The Swiss ball is the shit.

katie64 · 04-16-2003, 07:59 AM

Quote:

Originally posted by I Are Baboon
The roller where you lie and your back and rock? You are not referring to the ab wheel, are you? That ab wheel kills my lower back.

I can't do the roller your talking about baboon, it's awkward, and the other is a back killer, I tried it at a friend's once, fine going down, it's getting back up, LOL

The Swiss ball is the shit.

Are you saying that the SB is the best way to work the abs????

Dr. Pain · 04-16-2003, 08:01 AM

Quote:

Originally posted by katie64
Do Ab Roller's really work???????? I asked W8 if I could incorporate and Ab Routine into by workouts, I need it..........

I find the rollers less effective unless doing what I call "Jackie Chans"

Like this, but to full extension...this is as far as you would want to go however for practical purpose:

Dr. Pain · 04-16-2003, 08:02 AM

and finish

**I Are Baboon** · 04-16-2003, 08:03 AM

Quote:

Originally posted by katie64
Are you saying that the SB is the best way to work the abs????

I certainly can not say it's the best, but it works well for me. Everyone's got their favorites and there are lots of effective ab exercises. I simply prefer crunches on a Swiss ball (I hold a 35 lb plate on my chest, but I need to up that weight because three 15-20 rep sets are getting too easy).

katie64 · 04-16-2003, 08:27 AM

Quote:

Originally posted by Dr. Pain
"Jackie Chans"

Yikes, there is no way I could do those now..........

katie64 · 04-16-2003, 08:29 AM

Quote:

Originally posted by I Are Baboon
I certainly can not say it's the best, but it works well for me. Everyone's got their favorites and there are lots of effective ab exercises. I simply prefer crunches on a Swiss ball (I hold a 35 lb plate on my chest, but I need to up that weight because three 15-20 rep sets are getting too easy).

So one way to work the abs, I want to get rid of fat and strengthen my muscle, low w8, high reps or what....have you heard of "Ab Boot Camp"????????

**I Are Baboon** · 04-16-2003, 08:36 AM

I have not heard of ab boot camp. My gym offers ab-blaster classes, but I am too scared to try one.

I am trying to build up my abdominals, thus the high weight, low reps. If you keep the weight low with higher reps, you may flatten your tummy, but you won't build your ab muscles.

katie64 · 04-16-2003, 10:48 AM

Quote:

Originally posted by I Are Baboon
I have not heard of ab boot camp.

AB BOOT CAMP

I am trying to build up my abdominals, thus the high weight, low reps. If you keep the weight low with higher reps, you may flatten your tummy, but you won't build your ab muscles.

I want to flatten as well as strengthen my muscles, every area is strong ( to a degree) except my stomach muscles, probably because I never did anything to strengthen them after pregnancies.

So what do you think???????????

Ralphie · 04-16-2003, 03:29 PM

Can anyone tell me the best way to find out what my bf% is?
I know scales aren't accurate at all.. what other methods are there? Besides something like sitting in a water tank....?

I prolly have too much bf% to see my abs if I keep working at them at this point.. I just want to know where I stand though.. I am a pretty skinny guy.

katie64 · 04-16-2003, 04:05 PM

Fat Calipers

J'Bo · 04-16-2003, 04:13 PM

Ummm i would suggest getting calipers done. NO WATER DUNK.

The dunk is the most accurate but few people actually get it done...so you wont be able to tell what you aer compared to others, cause they wont be as accurate as you are....plus it is very discouraging...it calculates intermuscular fat as well...calipers dont.

So do the calipers.

Ralphie · 04-16-2003, 04:22 PM

Where can I get some?
And about how accurate are they?

04-11-2003, 09:01 AM	#1
Ralphie Registered User Join Date: Mar 2003 Location: Houston,TX U.S. Posts: 84	Best abdominal exercise So what do you think is the best ad exercise(s) I am looking to put together a good ab workout.. Inclined crunches? Weighted everything? jackknives? what is your opinion?

04-11-2003, 10:20 AM	#2
mda1125 Registered User Join Date: Mar 2003 Location: Bay Area- CA Posts: 84	Weighted Crunches Recently read an article that said weighted crunches (lay on the floor, get the rope as close to your head as possible, and put the weight high enough so you can only do 6-8) is the best bet. They were going on the principal that doing hundreds of crunches might make for better endurance but really doesn't overload the muscles, which makes them bigger. You don't bench 135 x 25 times and then just keep increasing.. Most people in the forum will tell you to train heavy. So why any different with abs? Granted, each individual will respond differently. That goes back to the calf debate if you should go heavy for 6-8 or 15-20. Some people get stronger at the 6-8 range but notice no size increases. So this is just a general statement above. And of course, diet affects how visible the abs are since males seem to carry most of their weight around the mid-section. So my vote is for weighted crunches, then incline crunches (holding a weight to the chest). Of course incline weighted crunches, you might be able to hold more weight then is safe.

04-11-2003, 06:28 PM	#4
FortifiedIron Registered User Join Date: Mar 2003 Location: Earth Posts: 144	Declined Barbell Crunches Kc Http://www.FortifiedIron.com RKM Training Solutions, LLC l Per Ferrum, as Astra-Mel Siff

04-11-2003, 07:51 PM	#6
FortifiedIron Registered User Join Date: Mar 2003 Location: Earth Posts: 144	Hold a LOADed barbell across your chest, with use of partner if you have one. You can use a chambered bar if you have one, they work the best. Make sure its a FULL crunch not a punny! Kc Http://www.FortifiedIron.com RKM Training Solutions, LLC l Per Ferrum, as Astra-Mel Siff

04-12-2003, 10:35 AM	#8
seyone M. I. A. Elite Member Join Date: Dec 2000 Location: Philly Posts: 2,562	I love weighted roman chairs. to be the man you have to beat the man.

04-11-2003, 07:30 PM	#5
Ralphie Registered User Join Date: Mar 2003 Location: Houston,TX U.S. Posts: 84	declined barbell crunches? What?

04-12-2003, 12:09 AM	#7
Ralphie Registered User Join Date: Mar 2003 Location: Houston,TX U.S. Posts: 84	OH, you mean incline? Decline is what threw me off.. I've only seen it referred to as inclined.

04-12-2003, 12:43 PM	#10
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,395 Photos: 356	You guys ever tried an ab roller? Those are killer, I hate them! 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

04-12-2003, 04:33 PM	#11
T2G Registered User Join Date: Mar 2003 Location: University of MASS! Posts: 26	Three of my favorites: Crunch Reverse Crunch Oblique Crunch (lying on your side)

04-12-2003, 05:39 PM	#12
marshal959 Registered User Join Date: Feb 2003 Location: washington state Posts: 78	ball crunch 3x15-25 ground crunch w/plate 3x15-25 leg lifts or decline crunch 3x15-25 always go past the really painful part really heavy weight and low rep may make you midsection thicker dietdietdietdietdietdiet!!!!! if it dont hurt, it didnt work

04-12-2003, 05:59 PM	#13
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	http://www.ironmagazineforums.com/sh...&highlight=abs (Abs By Vince!)

04-12-2003, 06:06 PM	#14
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	http://www.ironmagazineforums.com/sh...s&pagenumber=1 (QUICK and EASY ABS!) I do like serious resistance in lower rep ranges like I did today... DP Last edited by Dr. Pain : 04-12-2003 at 06:45 PM.

04-13-2003, 08:00 AM	#15
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Cable Kneeling Crunch http://www.exrx.net/WeightExercises/...ingCrunch.html Swiss ball crunch's Roman Chair weighted crunch Can't never did nothin,(Dedicated to my father)

04-13-2003, 10:25 AM	#16
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	If you want a small waistline you should never do weighted ab movements.The abs grow just like any other muscle,and in time your waist size will increase taking away from your taper.Remember B.B. is a sport of illusions and you can create the illusion of being bigger if you have a nice V-shape.Especially important if you compete.Sit-ups are a waste of time ,the function of the abs is to bring your sternum closer to your pelvic bone.Do crunches slowly and reverse crunches and add a STRETHING EXERCISE SUCH AS ROMAN CHAIRS,do them in tri-set fashion and keep moving ,make it intense. My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

04-16-2003, 08:02 AM	#21
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	and finish

04-16-2003, 08:36 AM	#25
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 11,942 Photos: 4	I have not heard of ab boot camp. My gym offers ab-blaster classes, but I am too scared to try one. I am trying to build up my abdominals, thus the high weight, low reps. If you keep the weight low with higher reps, you may flatten your tummy, but you won't build your ab muscles.

04-16-2003, 03:29 PM	#27
Ralphie Registered User Join Date: Mar 2003 Location: Houston,TX U.S. Posts: 84	Can anyone tell me the best way to find out what my bf% is? I know scales aren't accurate at all.. what other methods are there? Besides something like sitting in a water tank....? I prolly have too much bf% to see my abs if I keep working at them at this point.. I just want to know where I stand though.. I am a pretty skinny guy.

04-16-2003, 04:05 PM	#28
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	Fat Calipers *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

04-16-2003, 04:13 PM	#29
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Ummm i would suggest getting calipers done. NO WATER DUNK. The dunk is the most accurate but few people actually get it done...so you wont be able to tell what you aer compared to others, cause they wont be as accurate as you are....plus it is very discouraging...it calculates intermuscular fat as well...calipers dont. So do the calipers. ....and thats my $.02

04-16-2003, 04:22 PM	#30
Ralphie Registered User Join Date: Mar 2003 Location: Houston,TX U.S. Posts: 84	Where can I get some? And about how accurate are they?

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