JerseyGuy

Basically, I lift at a gym on most days, but I'm starting to do extra days of just abs in my apartment. I don't have access to much equipment, so I'm just doing different crunch variations and dumbell side bends. I was wondering if anyone had any tips for how to set up some supersets with these excercises that would work well. I never really have focused on abs before because I have naturally (or from diet I guess and general lifting) decent abs so I'm not sure how many sets and reps I should be doing either.

Nate K

Uhhh...One thing I sometimes do is weighted double crunches ( cruch and leg up) and then burn out on reg. crunches

Yanick

train your core (abs, obliques and lower back) in the gym with weight. that way you'll train your most important stabilizer muscles to handle the heavy weights and reduce chance of injury.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

MWpro

I like to finish off abs after legs, since legs uses a lot of your core muscles.

Methem

i recommend a john basedow video.

The Right Path Is My Path.

Incognegro

...along with some anal lube.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Giovanni

i never work out abs except once a month... but when i do it's usually hanging leg or knee raises and decline bench crunch

NPC Gateway Classics Bodybuilding Championships LC Men... 2nd Place (Lvl 1)
NPC Gateway Classics Bodybuilding Championships LT Hvy WT Men...2nd Place (Lvl 4A)

Next competition...end of november

Goals... better delts.... 7 more lbs lean muscle to get into HVY WT

I LOVE THIS SPORT!

Doublebase

not good.

MWpro

Not really. As long as you are doing a lot of compound exercises, especially squats/deadlifts, your abs are getting hit plenty.

Doublebase

true

dontsurfonmytur

I dont believe that shit, people say they dont need to hit forearms or abs directly because doing other stuff hits that, but its not DIRECT work its INDIRECT work, ARNOLD himself said that u need direct work for all muscles for them to grow to their full potential.

Giovanni

helpful information

NPC Gateway Classics Bodybuilding Championships LC Men... 2nd Place (Lvl 1)
NPC Gateway Classics Bodybuilding Championships LT Hvy WT Men...2nd Place (Lvl 4A)

Next competition...end of november

Goals... better delts.... 7 more lbs lean muscle to get into HVY WT

I LOVE THIS SPORT!

Doublebase

no it is not. Arnold also has incredible genetics and shot loads of steroids into his body.

rmcfar

doesnt that mean he wouldnt have to train muscles directly?

if his genetics are so unbelieveable and he was so pumped up on roids wouldnt he just do regular exercises and be huge?

i think you dont have enough respect for how hard he worked for everything he had/has.

dontsurfonmytur

yep

luvr29

The process for designing an effective abs workout for men consists of two priority factors. Utilizing the best five exercises to ensure success and the application of each exercise. Proper exercise form, tempo and execution are crucial factors that are essential for developing a strong and trim waist.


To perform countless crunches, side bends, broomstick twists and leg raises is not very effective for developing the abs on a man. Using movements that target the lower abs primarily is the main factor that should be considered when choosing an effective exercise. Also focusing on the form of an exercise will enhance its effectiveness. These five exercises are the best choices for an abs workout.



1. Reverse Trunk Curls: This movement should be performed on an incline sit-up bench. Position your body so that the upper body is stable and you can hold/grip part of the bench for stability. Curl your knees up over your chest and lower them slowly. Right before your feet touch the bench, repeat the movement. To increase the difficulty of the movement raise the incline to a higher degree.

2. VKR (vertical knee raise): This stand is a staple in any gym. Position your body so that your back is firm against the back pad. Make sure your arms are at a right angle as your grab hold of the handles. Keeping your feet and knees together raise your knees straight up so they come up to waist level. Lower your legs slowly to the starting position. Increase the difficulty of the movement by raising your legs straight out in front of you.

3. Decline Sit-Up: Locate any decline bench in a gym with a foothold. Lock your feet in place and keep your body at the top of the bench. Tuck your chin into your chest and cross your arms in front of your body. This will put your torso into position to effectively perform the exercise. Lower your torso slowly until your lower back begins to touch the bench. As you curl your torso back into the top position use your elbows as a lifting mechanism to ensure maximum abdominal activation. To increase the difficulty of the movement use a small weight for added resistance.

4. Swiss/Balance Ball Crunch: This is the most dynamic exercise piece one can use to ensure a proper abs workout. Sit upright on the ball and lower your body into the following position. The ball should rest just above your lower back and below your shoulder blade region. Keep your feet firm on the floor and place your hands behind your neck for support. Lift your chin 4-6 inches straight up towards the ceiling and lower back down slowly. To increase the difficulty of the movement place your feet close together to maximize muscle recruitment.

5. Roman Chair Sit-Up: This “old school” movement still provides a great workout. Place your body on the bench so that your lower part is just on the edge of the seat. Lower your body towards a parallel position with the floor. Curl up to the starting position so that your upper body is in a right angle with your legs. This exercise provides a tremendous stretch and strengthening of the abs. To increase the difficulty of the movement raise your arms straight over your head during the lowering phase.


Most abdominal exercises should use little or no resistance. Your abs are like any muscle they will thicken and grow with the use of weight. Using slow and controlled form will help to tighten and flatten your waistline. Using a goal of 15-30 repetitions per set is effective. Also keep your exercise tempo at a rapid pace.

Witchblade

<10% bf + any resistance training = sixpack

My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

seank02

So your saying anyone working abs should go by these 5 steps? What if i was to just use the roman chair?

Witmaster

Sit-ups (standard and twisting), Crunches, leg lifts are all good. Since you're doing this in your apartment with limited equipment you might consider dropping 10 bucks on an Ab Wheel. That'll kick your ass.

NEVER write a check with your mouth that you can't cash with your ASS!!

I can run faster mad than you can scared

"All right brain... I don't like you and you don't like me. So let's just do this and I'll get back to killing you with beer" ~ Homer Simpson

kcoleman

I agree with you. I bought into that stuff spouted around this website about letting the compounds take care of your core. Well now my midsection is lacking and more befitting of somebody 15lbs lighter than me. Time to apply resistance training to ab work.

CowPimp

Are you talking about training them for better visibility? If so, this is the wrong section. You should be in the diet section.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

YouTube Videos