abs mass routine

[Tom_B]

lol well to make matter worse my family owns a candian/Chinese restaurant so everyone in my family is constantly eating french fries, chicken balls, fried rice, garlic fingers, pizza etc. It's like 12:00 am at night and their still eating a 16" garlic fingers, I don't get how they can do that to their body's.
Deadbolt (or someone else) I'd really really appreicate it if you could make an ab workout for me, this morning I had no idea what I could do so I only did some weighted crunches and weighted side bends
This is the equipment I have :2 dumbbells, a barbell, a bench (with leg extension thingy, doubt that matters but just to be safe ) and I got some 5lb, 7.5lbs and 10lbs plates (I also got 25 lbs weight plates but I thinkt hat be a little too much lol)

 

[BulkMeUp]

lol well to make matter worse my family owns a candian/Chinese restaurant so everyone in my family is constantly eating french fries, chicken balls, fried rice, garlic fingers, pizza etc. It's like 12:00 am at night and their still eating a 16" garlic fingers,

You knew i am doing a cut right now, so u deliberately threw that in my face, didnt ya?

 

[CowPimp]

lol well to make matter worse my family owns a candian/Chinese restaurant so everyone in my family is constantly eating french fries, chicken balls, fried rice, garlic fingers, pizza etc. It's like 12:00 am at night and their still eating a 16" garlic fingers, I don't get how they can do that to their body's.
Deadbolt (or someone else) I'd really really appreicate it if you could make an ab workout for me, this morning I had no idea what I could do so I only did some weighted crunches and weighted side bends
This is the equipment I have :2 dumbbells, a barbell, a bench (with leg extension thingy, doubt that matters but just to be safe ) and I got some 5lb, 7.5lbs and 10lbs plates (I also got 25 lbs weight plates but I thinkt hat be a little too much lol)

My current ab workout is 3 sets x 3 days per week of decline situps in the 4-6 repitition range during power week; the leg extension apparatus on my bench gives me a place to put my legs when doing the decline situps.

During rep range week I do 3 sets x 3 days per week of vertical knee crunches in the 8-12 rep range at a slower tempo.

During shock week I do 1 triple dropset x 3 days per week of 8-12 reps of long-arm crunches (I do 8-12, drop the weight and do another 8-12, then drop the weight once more and do another 8-12).

Whatever you do will work fine. There is no magical routine. Try 6-9 sets for the whole week of weighted ab work. Crunches, situps, and hovers are all good examples.

 

[DeadBolt]

Exactly what pimp said, all lifts are fine you just need to do them.
You could start with:
2 x 6-8 weighted crunches
2 x 10-12 flat hip raises
1 x 15 weighted knee raises on the bench(stick a DB in between your feet)
1 x side crunches for obliques 8-12

That may seem like alot but it isn't really. If it is much for you starting out do everything at 1 set then increase if need be. Do that twice a week w/ enough rest in between each session.

There is no super routine or anything like that....just add some weight to any ab exercise you know and you are set. I add weight to things people never thought of and it really hits the muscle in a new way...give a new meaning to being sore if your not use to it lol. For now keep on eating and lifting, don't neglect the abs and with such little effort as those few sets you should get some abs. Its your job to cut down after the bulk in order to see those abs though.

 

[Duncans Donuts]

My ab routine is one set weekly of weighted situps. I used to do 2 sets a week but when I got into relatively heavy weight I had to lower the frequency. I do 145 pounds of weight with situps at about 11 reps (it changes weekly). I also do heavy deadlifts which also stimulate the abs. I can say objectively that my abs are very strong and very thick, so the idea that huge volume and ab work go hand in hand isn't necessarily right.

 

[CowPimp]

I can say objectively that my abs are very strong and very thick, so the idea that huge volume and ab work go hand in hand isn't necessarily right.

Agreed. I used to think that I needed to work out my abs like crazy to see results, but boy was I wrong. I do a total of 9 sets per week, and I will probably reduce that on my next training cycle. I used to do 27 sets per week of endurance ab exercises. Pfft... What a waste of time.

 

[babylon]

Tell me youre not serious.....

I AM! http://www.abcbodybuilding.com/magazine/animals8weekstoawesomeabs.htm

 

[babylon]

Wrong!
Defenition=low body fat

right abs are made in the kitchen! should have included that!

 

[DeadBolt]

Agreed. I used to think that I needed to work out my abs like crazy to see results, but boy was I wrong. I do a total of 9 sets per week, and I will probably reduce that on my next training cycle. I used to do 27 sets per week of endurance ab exercises. Pfft... What a waste of time.

I noticed that, the longer I train the less I do for my abs and the better they come out lol. I currently do maybe 10-11 a week and find I have been gaining pretty damn good. I

 

[Tom_B]

You knew i am doing a cut right now, so u deliberately threw that in my face, didnt ya?

lol I only have one weakness and that my ice - cream thank god we own a restaurant and not an ice cream place

 

[Tom_B]

Thanks everyone for the help
I'm gonan try out that routine Deadbolt, cause obvisously doing tons upon tons of abs workout isn't working for me.
lol my abs just don't get sore..period not matter how many of whatever I do there never sore, I feel them whiel doignt he exercise but after that nothing, except when I do the weighted ones, I'm still not sore but my rib cage really hurts
I'm not expecting to see my abs anytime soon, maybe after my cut god I'd be happy

 

[DeadBolt]

Thanks everyone for the help
I'm gonan try out that routine Deadbolt, cause obvisously doing tons upon tons of abs workout isn't working for me.
lol my abs just don't get sore..period not matter how many of whatever I do there never sore, I feel them whiel doignt he exercise but after that nothing, except when I do the weighted ones, I'm still not sore but my rib cage really hurts
I'm not expecting to see my abs anytime soon, maybe after my cut god I'd be happy

Try superseting some really heavy situps then go to hip raises (do these to failure) Im almost 100% sure yu will get sore, do a set or 2 of those and in the morning you'll be hurtin lol. I do heavy cable crunches superseted witgh incline hip raises and they are always killer.

 

[Tom_B]

meh hip raises don't bother me, i could do about 100 before I really felt something,
My problem is, is that I've developed a really high endurance for my abs, before I would do 1500 crunches EVERY night, so it takes alot now for me to actually feel soemthing. Hopefully thought weighted ab work will change that

 

[DeadBolt]

meh hip raises don't bother me, i could do about 100 before I really felt something,
My problem is, is that I've developed a really high endurance for my abs, before I would do 1500 crunches EVERY night, so it takes alot now for me to actually feel soemthing. Hopefully thought weighted ab work will change that

Throw a few 45's on your chest for thems situps and grap a DB on between your feet for the hip raises....or sub it for another ab exercise and that endurance crap goes out the window. My cousin use to be the same way, he only did tons of reps but the second I started him on heavy abs he was hurtin.

 

[CowPimp]

Make sure you maintain a good mind-muscle connection with ab work. I find it very tough to stimulate growth in the abs and calves without a good mind-muscle connection. Squeeze those abs, and maybe even hold it for a second at the peak of the contraciton.

 

[DeadBolt]

Make sure you maintain a good mind-muscle connection with ab work. I find it very tough to stimulate growth in the abs and calves without a good mind-muscle connection. Squeeze those abs, and maybe even hold it for a second at the peak of the contraciton.

If you don't pay attention to what your doing you eont go very far. Visualize those muscles growing and dont let the rest of your body pick up the slack of the abs....make them do all the work and they will reap the benefits.

 

[Tom_B]

lol ok thnaks again guy's maybe hopefully I can start to see some results in my abs (was doing crunches for 2 years before I knew all the stuff I know now).
I just have one more question..where could i get a medicine ball? think some place like wal-mart would have one? and how much they cost? cause I need to watch my money since my protein powder's running out...why couldn't it be the other way around? eating junk was expensive and eating healthy was cheap

 

[Tom_B]

I went out to the mall today and was looking for a medicine ball (which they don't have, best thing there would be 5lbs ankle straps) when I came across this
http://www.asseenontv.com/prod-pages/6_sec_abs.html?gg=6secondabs
it looks good, and has resitance of 15-55 lbs think I should get it? But i'd still also do some other stuff too since my equipment is so limited.

 

[DeadBolt]

Don't waist your time on garbage like that. Why spend your money on a weighted crunch item when all you need to do is hold some weight in your arms and do em......no reason to spend money on something you can already do and is better. Better range of motion when you use your own weights and you can also hit different angles if desirable.

As for a medicine ball....hmm walmart or kmart type stores may have something but am not 100% sure. Most people will buy things online b/c you can find anything there. But in my case growing up I always went to sporting good stores....sports authority, models, ramsey outdoors, etc etc.......they tend to have alot of stuff that most don't know about. As for cost, it beats me I never use em sorry.

 

[Tom_B]

lol ok thanks again deadbolt
Meh if i can't find a medicine ball it's not a big deal, I'll just get some ankle weights so I can switch up some of my ab exercises afetr a while.
I have one more question lol, has anyone ever tried the stomach vaccum?
http://www.bodybuilding.com/fun/ms-fit5.htm
if so can anyone tell me if it really works and what the proper technique is? I don't know if your allowed to still breath during the exercise. It be pretty hard to hold your breath for 60 seconds. It also says you should do 3 sets of it, but it dosen't say how many reps per set? or does it just mean do it only 3x?

 

[DeadBolt]

Thats more of an endurance exercise, same as high reps low weight crunches. Don't bother with it for your primary training...stick to the heavy weights lower reps to add some serious mass. If anything thats something I would do when I am bored or am out and want something to do. Not gonna help you build your abs much but its something fun to do at a movie or waiting for your food.

 

[Tom_B]

ok thanks once again, I was thinking of doing those after i do my Pilates since during Pilates you have to have your stomach sucked in all the time and push inwards. Besides doing like 20 of those at 60 secsonds each is just too much time that I can't spare, I think I'll just do them during school or something cause nothing ever happens there..