Abs

RedDragon · 12-21-2003, 07:05 PM

Someone set me up with a good ab workout. I don't have a good body for abs but I'm willing to work my ass off for them.

QuestionGuy · 12-21-2003, 07:24 PM

u need to give us more details about urself, bf% , size height and ur weight and a general description about ur workouts, u can work ur ass off training abs hard hard and hardred but if u dont do lots of cardio and have a very good diet u can forget abs

RedDragon · 12-21-2003, 08:20 PM

Dude I want info on cardio and diet. Right now I'm not doing anything so I asked for a workout. Right now body fat around 10% something like that. I mainly want to know about ohw many setups and whatnot to do. How many sets? How many reps? that stuff.

**Jodi** · 12-21-2003, 08:22 PM

Abs are made in the kitchen. You can do ab work all you want and cardio til you can't breath but unless you eat right YOU WILL NOT HAVE A SIXPACK. End of story!

**Prince** · 12-21-2003, 08:23 PM

Quote:

Originally posted by Jodi
Abs are made in the kitchen. You can do ab work all you want and cardio til you can't breath but unless you eat right YOU WILL NOT HAVE A SIXPACK. End of story!

ditto.

RedDragon · 12-21-2003, 08:25 PM

Alright people come on. Tell me something useful here. I know that abs can't be seen through fat, so give me some sets and reps. How high is to high for reps? ANd how often? Once a day? Every other day?

RedDragon · 12-21-2003, 08:26 PM

and sets mind you.

ponyboy · 12-21-2003, 08:50 PM

Since you asked for actual abs, try thinking of it more as your core muscles and not your abs - your abdominals are simply in front. You also have your obliques on the sides, your lower back muscles and your transverse for support. So really, there are five distinct areas to work on: Upper abs, lower abs, obliques (internal and external), lower back and transverse.

Also, your core is like any other muscle, and fatigues like any other muscle, and needs to recover like any other muscle...meaning you can't work abs every day like some people think and expect improvement. They should also be worked against resistance like any other muscle - doing 100's of reps isn't going to do you any good for strength and support.

Your core muscles are where all the support comes in for all your other movements. The best order to train them in is from the inside out - transverse and lower abs first, them obliques and lower back and upper abs last. Swiss ball movements are awesome for working all parts of your core, but aren't necessary completely.

A good beginner routine might be:

Planks: works transverse
Lower ab Curls
Bicycle crunches
Hyperextensions
Regular crunches

But the big thing with all these movements is that proper form is really key to make sure you are actually using the muscles you are supposed to be. For many of us the rectus abdominus takes over for most movements when we aren't trying to work it.

RedDragon · 12-21-2003, 09:01 PM

Hmm I get what your saying. So let me ask you this. I've seen people do weighted setups before. Which is better weighted ab work (or sternum) or high rep? And how many sets for each exercise?

RedDragon · 12-21-2003, 09:04 PM

and explain what exactly a lower ab curl is please. Is it when you lay down and bring your legs up? Or when you hang on something an bring your legs up?

REACTION · 12-22-2003, 02:40 AM

Im super lean so I can get good results with abs but there are better ways to train them than others other wise even with little body fat they dont look buff! I used to do 80 -100 super quick in many different positions = shit. Your probably doing more for cardio this way. Now I do 3 sets of 25 but nice and slow and I try to heavily concentrate on feeling it only in my abs - mind has heaps to do with it. use a decline bench but not too declined, you can grab a plate once you start doing it strictly and making the whole 25.

BUSTINOUT · 12-22-2003, 03:04 AM

Quote:

Originally posted by RedDragon
Alright people come on. Tell me something useful here. I know that abs can't be seen through fat, so give me some sets and reps. How high is to high for reps? ANd how often? Once a day? Every other day?

I thought Jodi's advice was the most useful yet. Sounds like you need to train your ears a little to, because listening is not a strength is seems.

ponyboy · 12-22-2003, 08:18 AM

Quote:

Originally posted by RedDragon
Hmm I get what your saying. So let me ask you this. I've seen people do weighted setups before. Which is better weighted ab work (or sternum) or high rep? And how many sets for each exercise?

I'd do them weighted. Why not train the muscle to be stronger? All you want to make sure is that you stretch it as well post workout so that it doesn't shorten and pull your shoulders forward and give you bad posture.

As for sets, whatever it takes to get your muscles tired. Just like what you would do for other body parts.

RedDragon · 12-22-2003, 08:42 PM

Quote:

I thought Jodi's advice was the most useful yet. Sounds like you need to train your ears a little to, because listening is not a strength is seems.

It was relayed info bro, Question Guy already talked about cardio and diet. I apperciate her taking the time to help but I already knew that. And it might make me out to be an ass but I specifically asked for a workout program anyways so quit busten my balls.

RedDragon · 12-22-2003, 08:44 PM

Hmm, thanks Ponyboy. I'll get back to you if anything else is needed.

once was fat · 12-22-2003, 09:21 PM

Drangon How do you expect anyone to help you by being so demanding? A please and thank you can go along way.

RedDragon · 12-22-2003, 09:25 PM

Alright I get ya. Sorry for being so testy and demanding, and thanks to all for taking time to write.

once was fat · 12-22-2003, 09:32 PM

My current ab routine.

3 sets of 25 circut training

1st exercise-decline crunches
2 exercise- knees to chest crunches
3 exercise-flat crunches really really slow
4 exercise-swiss ball crunches

No weights used at this time

2 times per week sometimes 3 just because if feel guilty with only working them twice.

And no I currently do not have any abs showing except for the top ones very slightly with the right lighting, but they will get there in time.

MeLo · 12-23-2003, 05:01 AM

right now im trying 3x20 incline crunch and 3 x bicycle crunch, the 2 best abs building exercise. However, making your diet is 80% of getting a 6 pack. Perfect your diet first before you think about your weight training. Ditto to what Jodi said.

BUSTINOUT · 12-24-2003, 02:31 AM

Quote:

Originally posted by RedDragon

And it might make me out to be an ass but I specifically asked for a workout program anyways so quit busten my balls. [/quote]

Hey, that's my job man.

RedDragon · 12-25-2003, 08:07 PM

plouffe · 12-25-2003, 08:18 PM

Quote:

Originally posted by Jodi
Abs are made in the kitchen. You can do ab work all you want and cardio til you can't breath but unless you eat right YOU WILL NOT HAVE A SIXPACK. End of story!

DIET, CARDIO.. FORSURE. HIT THEM AB'S ALSO. Be there b4 u know it. gooodluck my friend.

RedDragon · 12-25-2003, 08:21 PM

Thanks dude!

12-21-2003, 07:05 PM	#1
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Abs Someone set me up with a good ab workout. I don't have a good body for abs but I'm willing to work my ass off for them.
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-21-2003, 08:20 PM	#3
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Dude I want info on cardio and diet. Right now I'm not doing anything so I asked for a workout. Right now body fat around 10% something like that. I mainly want to know about ohw many setups and whatnot to do. How many sets? How many reps? that stuff.
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-21-2003, 08:22 PM	#4
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Abs are made in the kitchen. You can do ab work all you want and cardio til you can't breath but unless you eat right YOU WILL NOT HAVE A SIXPACK. End of story!
	Essence EFA

12-21-2003, 08:25 PM	#6
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Alright people come on. Tell me something useful here. I know that abs can't be seen through fat, so give me some sets and reps. How high is to high for reps? ANd how often? Once a day? Every other day?
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-21-2003, 08:26 PM	#7
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	and sets mind you.
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-21-2003, 07:24 PM	#2
QuestionGuy Registered User Join Date: Nov 2003 Location: Salt Lake City Posts: 2,177	u need to give us more details about urself, bf% , size height and ur weight and a general description about ur workouts, u can work ur ass off training abs hard hard and hardred but if u dont do lots of cardio and have a very good diet u can forget abs

12-21-2003, 08:50 PM	#8
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Since you asked for actual abs, try thinking of it more as your core muscles and not your abs - your abdominals are simply in front. You also have your obliques on the sides, your lower back muscles and your transverse for support. So really, there are five distinct areas to work on: Upper abs, lower abs, obliques (internal and external), lower back and transverse. Also, your core is like any other muscle, and fatigues like any other muscle, and needs to recover like any other muscle...meaning you can't work abs every day like some people think and expect improvement. They should also be worked against resistance like any other muscle - doing 100's of reps isn't going to do you any good for strength and support. Your core muscles are where all the support comes in for all your other movements. The best order to train them in is from the inside out - transverse and lower abs first, them obliques and lower back and upper abs last. Swiss ball movements are awesome for working all parts of your core, but aren't necessary completely. A good beginner routine might be: Planks: works transverse Lower ab Curls Bicycle crunches Hyperextensions Regular crunches But the big thing with all these movements is that proper form is really key to make sure you are actually using the muscles you are supposed to be. For many of us the rectus abdominus takes over for most movements when we aren't trying to work it.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

12-21-2003, 09:01 PM	#9
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Hmm I get what your saying. So let me ask you this. I've seen people do weighted setups before. Which is better weighted ab work (or sternum) or high rep? And how many sets for each exercise?
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-21-2003, 09:04 PM	#10
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	and explain what exactly a lower ab curl is please. Is it when you lay down and bring your legs up? Or when you hang on something an bring your legs up?
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-22-2003, 02:40 AM	#11
REACTION IN EFFECT Join Date: Oct 2003 Location: AUSTRALIA Posts: 52	Im super lean so I can get good results with abs but there are better ways to train them than others other wise even with little body fat they dont look buff! I used to do 80 -100 super quick in many different positions = shit. Your probably doing more for cardio this way. Now I do 3 sets of 25 but nice and slow and I try to heavily concentrate on feeling it only in my abs - mind has heaps to do with it. use a decline bench but not too declined, you can grab a plate once you start doing it strictly and making the whole 25.
	There are no easy paths to anywhere thats worth going!

12-22-2003, 08:44 PM	#15
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Hmm, thanks Ponyboy. I'll get back to you if anything else is needed.
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-22-2003, 09:21 PM	#16
once was fat Senior Member Elite Member Join Date: Oct 2003 Location: tucson az Posts: 692 Photos: 2	Drangon How do you expect anyone to help you by being so demanding? A please and thank you can go along way.
	He who speaks least, think's most.

12-22-2003, 09:25 PM	#17
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Alright I get ya. Sorry for being so testy and demanding, and thanks to all for taking time to write.
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-22-2003, 09:32 PM	#18
once was fat Senior Member Elite Member Join Date: Oct 2003 Location: tucson az Posts: 692 Photos: 2	My current ab routine. 3 sets of 25 circut training 1st exercise-decline crunches 2 exercise- knees to chest crunches 3 exercise-flat crunches really really slow 4 exercise-swiss ball crunches No weights used at this time 2 times per week sometimes 3 just because if feel guilty with only working them twice. And no I currently do not have any abs showing except for the top ones very slightly with the right lighting, but they will get there in time.
	He who speaks least, think's most.

12-23-2003, 05:01 AM	#19
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	right now im trying 3x20 incline crunch and 3 x bicycle crunch, the 2 best abs building exercise. However, making your diet is 80% of getting a 6 pack. Perfect your diet first before you think about your weight training. Ditto to what Jodi said.
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	Pics @ http://www.ironmagazineforums.com/ga...00/ppuser/5811

12-25-2003, 08:07 PM	#21
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Lol
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

12-25-2003, 08:21 PM	#23
RedDragon Eat my shorts. Join Date: Oct 2003 Location: Lake Town Posts: 359 Photos: 4	Thanks dude!
	"Duffman can't breath!" "That brown patch could use alittle h2o OH Yeah!!!" "Duffman says alot of thing Oh Yeah!!"

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