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Was just curious as to how many days you guys do abs.. I started off by doing 3x a week 1st day upper abs / 2nd day obliques / 3rd day lower abs ... I have also read though that 3x a week on abs might be overkill so I am contemplating of going down to 2 days .. 1 day upper abs & 2nd day obliques & lower abs... Post here how many days a week you exercise your abs and what you do!
2 times a week on my lower day
3 sets of 12 weighted decline crunches
2 sets of 15 weighted oblique (turns)
And my abs get indirectly hit with squats and dls that day
One day a week.
4 sets of ball pull-ins
4 sets of crunches
never do them any more
Depending on my schedule, 1 or 2 days per week.
Right now, 3 times a week...2 days apart
Rope crunches: 4x20 heavy, concentrating on the contraction and the stretch
Floor crunches: 3x15, trying with feet about 2" off the ground throughout r.o.m.
Ive been on this for a little over 3 weeks now, Im seeing more definition in my lower abdomens...burns like crazy but Im not getting sore. I think the slow stretch is really helping me here.
u guys think 3 days a week is overdoing it? I'm thinking about going down to 2x a week since it gets hit indirectly with squats on my leg day & deadlifts on my back day.
1 currently, but I used to do them everyday for high reps (100+). I made my best gains doing the high volume thing actually. At this point, I'm not as interested in gaining muscle mass on my abs so I take a more conservative approach. High rep for several sets worked great for me.
Once.
3-4 sets of weighted crunches.
I'd love to replace that with weighted sit ups on a decline bench but we ain't got one of those.
hit them 2 dayz per week with weight ,upper and lower with 2 rest dayz in between.
Every single day bro.
I do one sit-up when I wake up every morning.
Every time I go to the gym and that's 3-5 times a week.
wheres the option for 0
you should do core work, not 'ab work'.
well, i suppose its what your goals are. if your interested in aesthetics then there's nothing wrong with crunches, but if your more concerned with performance then planks and ab rollouts for the win.
Usually 2
Every time I'm in the gym I do abs which is usually 4 or 5. I don't do a lot of volume and that is why 4 to 5 is ok.
Like any body part, frequency is directly related to volume and intensity.
2-4.
well to me it all depends what phase i'm in really. if it's my off-season i usually try to hit my abs 2-3 times a week, once i jump into pre-contest mode i up that to 4-5 times a week. i usually stick to the same exercises, hanging leg raises, crunches, weight decline crunches, oblique crunches, knee-ups. thats usually the ones i stick with because they've worked for me since i started competing so why change them. sometimes i'll add in a weighted lower ab leg raise machine we have. but i think it's always good to do abs a couple times a week to keep your midsection tight and strong to help you on the compound movements.
[QUOTE=renegadecz;706704861]u guys think 3 days a week is overdoing it? I'm thinking about going down to 2x a week since it gets hit indirectly with squats on my leg day & deadlifts on my back day.[/QUOTE]
Well, Manny Pacquiao does 2000 crunches A DAY... so 3 days a week may not be over doing it lol
[QUOTE=fnares;706925701]Well, Manny Pacquiao does 2000 crunches A DAY... so 3 days a week may not be over doing it lol[/QUOTE]
Yea he also would eat 10k + calories in a day lol.
I do Yoga X for ab work, twice a week. This type of work emphasizes isometric strength of the entire core, as opposed to just trying to induce hypertrophy in the rectus abdominus. The result should be a tight, toned core that isn't too bulky, and has lots of endurance.
I just started doing this on two of my off-lifting days. I'm cutting as well and lifting heavy, so hopefully that will help with the X shape.
Mine only get hit when I'm doing deadlifts. I personally don't really like the 6 pack look; I'd prefer to just have a flat stomach with slight definition.
2 to 3 times a week...hanging leg raises, decline crunchs, rope crunchs, planks, or twists...only do 3 of the exercise I listed so I keep changing it up...
Everyday. Besides Sunday.
[QUOTE=Colinus22;706819011]Every single day bro.
I do one sit-up when I wake up every morning.[/QUOTE]
i lol'd
Usually every other workout, unless I take a day off then I'll do them the next workout. Never back to back, but never more then 1 day between ab workouts.
None if you don't count squatz and deadz.
( crunch _ lower _ sides )
Crunch 4 sets in 20 repetition
Lower 4 sets in 20 repetition
Sides. 2 sets in 50 repetition