WEEK THIRTY :: What Is The Best Ab Training Routine?

[dougkickboxes]

i literally got abs from just doing lots of running and body weight ab workouts. once i got them cut i got them huge buy using weights. now im gaining weight and there still there without having to do much to keep them.

[Madmaximillion]

BEST is decline leg rises and hanging leg rises!

[TheBodyGenie]

What I do is, I put the decline one "number 4". Then I grab the 25lb weight by crossing my arms. I do 20 perfect form crunches; when I go down, I do my negatives very slowly, then I come back up fairly slowly as well. But what I found to be killer is, I place the weight directly on my chest as I go down, and put my arms to my sides, and contract my abs as hard as I can, and do my negatives for 5 seconds. I found this to be one of the best ab excersises when done correctly

Hope this helps,
-BigNorg-

This is also my best program in my abs but, I make only 20 lbs on my chest.

[LittleMosher]

everyone.

[friendlyarab]

Suppose it's just a good amount of calories, but I love doing bicycle crunches.

[hodong6389]

if you want a six pak just hit abbs everyother day and take **** loads of caffeen and **** loads of cla, high intensity cardio and in 2 weeks youll be ****ing fat bitches in no time

[jo_el]

Suppose it's just a good amount of calories, but I love doing bicycle crunches.

there my fav

[GetHyphy6]

I like ab ripper X, but then again I'm to fat to have abs

[JoelPadua]

Very educational...

Thank you contributors...

[seanyboy1]

The best way to get abs is not just about ab training. Its a bunch of things. Besides the obvious ones like proper nutrition and work ethic it requires over all body fitness. A lot of what goes into a 6 pack is cardio. You have to have low body fat in order to attain one. You will have to do things like running and biking to help lose the body fat which hides your abs. Be that as it may, I find the best workout without a doubt is bicycles. I try to do 3 sets of a minute and a half each with one minute of rest. Also, decline sit ups with weights are great because it makes your muscles much stronger.

Hope it helps

[bertito]

I like the AB Ripper X as a ABS routine. I feel the burn!

[Lee_stk]

Thanks for taking the time to write the great articles guys!

~ Lee

[JayJayz]

10,000th post in this section ya rly

[kwhitte]

Best body weight ab/core exercies there are a bunch. I personally love my routine its all bodyweight, and all you need is a pull up bar!

4 sets 15 reps each (if you can make it!)

Gorilla Crunches
Pikes
Hanging Leg Raises
Wind Shield Wipers (1 rep is back and forth hitting both sides)

If this doesn't hurt you aren't using good form, or you are a beast!

[r2473]

wwwDOTt-nationDOTcom/testosterone-magazine-627

I can't post links.

[JCTWP46]

AB Ripper X is legit.

[MadMuscleMania]

Key to Great Abs: 20-rep breathing squats, heavy bench, and heavy deadlifts

Breathing Squats - absolutely. All but forgotten in my gym im afraid!
For me the best routines are varied and shocking. i personally find my abs become very resilient to the same routine very fast. Also, dumbbell pullovers are a good exercise where abs are admitedly secondary but still get a very deep workout if your going heavy enough. Core exercises, also key and of course...
As much as i hate it - its all about the cardio. I only see my abs (unless holding in) when my BF is 15% or under.
The routines im following right now are short but sweet (for the last 5 weeks) in addition to losts of HIT cardio and a completely clean diet plan: Here it is if anyones interested...Best Ab Workout Routines like anything though, real results only come through the big four. Consistency in training intensity, variety of exercises and quality rest and diet...The truth is their is no shortcut. just a hell of a lot of pain and effort.
Its all worth it though right!

[feierdd]

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[Marwan101]

The legendary six-pack

It's summer time now, and everyone wants to trim bown for the beach weather. And no matter how muscular the rest of your body is, it wouldn't look quite right without those nice set of abs. We all know everyone wants them, which is why the tv is polluted with infomercials of these so-called ab machines, leading to many myths about ab training.

Now whether you train them or not, your abs are still there, and with low enough body fat, can appear even if they are untrained. So henceforth, lowering your body fat is the most important thing in acheiving those abs, especially since men to accumulate most of their fat right where those abs are. And doing sit-ups and crunches doesn't burn fat. But if you really want those rock-hard abs with really deep groves, then they must be trained.

The truth about abs training

What many people seem to forget is that abdominals are a muscle just like any other. The only difference is they are a smaller muscle group and recover a bit faster. But just like any muscle, the workload must keep on going up for them to keep growing. This is why unweighted exercises are inefficient. And you should also notice that those ab-rolling machines have the same problem, so if you bought one, prepare to burn it, as they are only good for they extremely out-of-shape.

Since abs recover faster, I train them 3 times a week (you could do 4 if you recover faster). To make sure my abs are trained completely, with every muscle fiber, I use a different rep range for each of the 3 days. Since weight is needed, the ab exercises I use are weighted decline sit-ups, leg-raises with a weight in your legs (I can't hold that much though) and cable crunches (these can be done on bowflex/crossbow type machines). So this is what my routine looks like:

Light weight/high rep day: 40 decline situps with 10 lbs in each hand, 30 cable crunches (i cant give the weight on these becaus what the machine says is pretty off, but trust that i use more on heavier days), 20 leg raises, 2.5 lbs, usually 2-3 sets

Heavy weight/low rep day: 10 decline sit-ups with 35 lbs in each hand, 15 cable crunches, 7 leg raises, 10 lbs

Medium weight/rep day: 25 decline sit-ups with 20 lbs in each hand, 20 cable crunches, 12 leg raises, 5 lbs

Now for different people the weight will be different, as I'll have to increase the weight eventually too, but the template would be the same, trying to get to almost failure on each set, then failure on the last one. Beyond that, there's alo the cardio that is done to burn fat, and I find HIIT to be good.

The six-pack diet (heheheh)

As I've said, the most important part of visible abs is low bady fat, so of course the diet would be the standard cutting diet. Now if you are a very patient person, then I would recommend doing the ab routine on a bulking phase so they will grow faster, then amze yourself with the results once you cut, but it can be done on a mderate diet too. So basically the diet is whatever best suits you for your cutting phase; keep high GI carbs to a minumum, same with saturated fatand trans fatty acids, eat lots of clean protein, most of us are pretty familiar with the drill, and this website has tons of articles on cutting, and you can find them here:
As far as supplements go, those too would be ones that help you burn fat. We all know protein powder is the standard, adding to the diet and preserving muscle when cutting. As far as fat-burners go, Lipo 6 seems to be the favorite if you don't mind a lot of sitmulants. I, personally, am not a big fan of stimulants, and although I've never had the need for a fat-burner since I tend to be rather skinny anyways, but I would probably use something more along the lines of NOW CLA extreme, and its ingredients, to my understanding, help preserve muscle too.

The final results

How long it takes depends on how far you are right now, and, as your physique always depends on, genetics. This happens to be one of those times where naturally skinny people like me have it a bit easier, though ab training is stilla good thing. If your abs are already well trained and you just have a little weight to lose, or are just amazimgly blessed, you could probably pull off a nice six-pack in a few weeks. But, assuming your not one who just can't seems to lose weight, you could probably get some nice abs in a little over a month, with enough time after to enjoy the rest of summer.

Bonus question:

Although I wouldn't normally do many bodyweight exercises, If one were away from any exercise equipment, what I would advise wouldn't be sit-ups. I once read somewhere, then found it true when I examined it with myself, is thatsit-ups actually use a muscle in your lower back to thighs more and that will tire out before your abs are trained well enough. Also they can hurt your lower spine. So the best bodyweight ab exercises, which I sometimes use to supplement my ab workout, are modified jack-knives (where i bring my legs upp more) and that thing we do in highschool sports where you lie on the groung with your hands under your arse and hold your legs about 6 inches above the ground for a few minutes.

Only and idiot would take LIPO 6 knowing its nervous side effects and on the GIT.

[ShooterX95]

Tons of Overhead Press Work with a Paleo/Keto Diet.

[TrustHaddin]

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