Gymnastics and abs question??

Staind_emt · 07-10-2008, 09:50 AM

So I keep hearing people tell me to add weight to my workouts to let my abs show more. I work as a life guard. I met this 13 year old who has an 8 pack. He was lean, very muscular. I thought he was a wrestler and worked out in the off season so I asked him his routine. He told me he doesn't work out at all, never has. He does Gymnastics 3 days a week and thats it. I am lost =O

Im a wrestler, this concept of using heavy weight and low reps doesn't sound like my style. I like failure workouts like my season wrestling practices, everything is to failure. Diamond pushups, seal push ups, crunches, hand stand push ups, reverse push ups.

I was lean during wrestling and leaner now, but I can't get my abs to be as chizzled as I like. Anyone know of a high rep routine?

Right now Im doing a mixture of pilates and my regular wrestling workout.

5 Min jump rope

10 min stretch

Triangle push ups to failure
Wide spread push ups to failure
Crunches - Failure - 10lb weight
Reverse push ups - failure
Toe touches - Failure
Chin ups - Failure
Oblique Crunches -Failure
Seal push ups - Failure
Leg lifts - Failure - 5lb ankle wieghts

Run - 2 miles

Jump rope - 10 minutes

10 Minutes stretch

What do high reps do to the muscle?

This is just a small portion of what we do during wrestling, mix in sprinting and 100% wrestling and it turned fat kids into ripped machines. And skinny lanky guys into stocky and toned. Why?

Help me out. Sorry if I sound like a nub but I really am to this.

Bioteknik · 07-10-2008, 09:56 AM

a gymnast telling you he doesn't workout is jerking your chain... of course he works out, but all bodywieght exercises.

Muscle-T-17yrs · 07-10-2008, 10:00 AM

yeah man I was never a believer of heaps heavy weight and low reps,

medium to high reps = hypertrophy

even though the muscle is not put under heaps of stress .... the higher rep range amount builds this stress up gradually and also puts alot of blood into the muscle, so nutrients in the blood help the muscle in breakdown and recovery......i believe.

failure training is the way to go!

Staind_emt · 07-10-2008, 10:05 AM

Quote:

Originally Posted by Muscle-T-17yrs

yeah man I was never a believer of heaps heavy weight and low reps,

medium to high reps = hypertrophy

even though the muscle is not put under heaps of stress .... the higher rep range amount builds this stress up gradually and also puts alot of blood into the muscle, so nutrients in the blood help the muscle in breakdown and recovery......i believe.

failure training is the way to go!

Thx for the info! Good to know someone out there thinks the way I do.

IronAbrams · 07-10-2008, 10:12 AM

It's called diet.

Hypertrophy "high reps" is 8-15 reps, not 30+.

And if you like strength you'll do best to follow a low rep protocol.

Pay_Me · 07-10-2008, 10:16 AM

I personally try to switch it up. Lifting heavy is for your CNS and strength. Higher reps is for increased hypertrophy/muscle endurance more so. Neither is 100% Cause I got big from my original size lifting heavy, and I know some strong guys who do higher reps/sets.

Bioteknik · 07-10-2008, 11:32 AM

Quote:

Originally Posted by 101CavGrunt

It's called diet.

Hypertrophy "high reps" is 8-15 reps, not 30+.

And if you like strength you'll do best to follow a low rep protocol.

exactly, put a 4/6/8 pound ball or dumbell between your feet and do some leg lifts, once you start getting beyond 15 reps, all you're building is muscular endurance.

Or do weighted decline situps.. lots of ways to add some weight/resistance to ab exercises.

niCe99 · 07-10-2008, 01:35 PM

huh youre lean (im assuming 10%bf) yet you dont see your abs?

have you ever thought you had SMALL ab muscles? do some weighted crunches and eat son!

Kiknskreem · 07-10-2008, 01:39 PM

You need to learn the difference between conditioning and strength training.

fleezy · 07-10-2008, 01:47 PM

Some people will never work out in their life and have 8 packs.. whats that tell you? Working out has nothing to do with it. Its all in your diet. Lose bodyfat and your abs will show.

headhuntr · 07-10-2008, 01:47 PM

If you like exercises to failure and are looking for a training to get you into shape for a sport season, you might want to check out the P90X program. It's somewhat similar to what you're doing.

As for abs, it's about your body fat percentage. If it's too high, you won't see them. I've had friends with 6-8 packs that have never worked out in their lives. They just played some sports. It's genetics, diet and metabolism. You say you're lean, that's fine, but if your body fat percentage isn't around 10% or less, chances are you won't see those abs. Weighted ab workouts help to build mass on the abs and have them stick out more, they aren't required to have a 6-pack though. Far from it. Most people will tell you: abs aren't made in the gym, they're made in the kitchen. Drop your body fat percentage and they will show.

Tikibeast · 07-10-2008, 02:38 PM

I did gymnastics for three and a half close to four years when I was younger and I was ripped back then, there's no better full body workout than gymnastics. They do have adult classes available at most of the big gyms (gymnastic centers not 24hr fitness type gyms) I'd highly recommend them, if my area had a decent gym I'd definitely pick it back up!

labradarep · 07-10-2008, 02:52 PM

Quote:

Originally Posted by Staind_emt

So I keep hearing people tell me to add weight to my workouts to let my abs show more. I work as a life guard. I met this 13 year old who has an 8 pack. He was lean, very muscular. I thought he was a wrestler and worked out in the off season so I asked him his routine. He told me he doesn't work out at all, never has. He does Gymnastics 3 days a week and thats it. I am lost =O

Im a wrestler, this concept of using heavy weight and low reps doesn't sound like my style. I like failure workouts like my season wrestling practices, everything is to failure. Diamond pushups, seal push ups, crunches, hand stand push ups, reverse push ups.

I was lean during wrestling and leaner now, but I can't get my abs to be as chizzled as I like. Anyone know of a high rep routine?

Right now Im doing a mixture of pilates and my regular wrestling workout.

5 Min jump rope

10 min stretch

Triangle push ups to failure
Wide spread push ups to failure
Crunches - Failure - 10lb weight
Reverse push ups - failure
Toe touches - Failure
Chin ups - Failure
Oblique Crunches -Failure
Seal push ups - Failure
Leg lifts - Failure - 5lb ankle wieghts

Run - 2 miles

Jump rope - 10 minutes

10 Minutes stretch

What do high reps do to the muscle?

This is just a small portion of what we do during wrestling, mix in sprinting and 100% wrestling and it turned fat kids into ripped machines. And skinny lanky guys into stocky and toned. Why?

Help me out. Sorry if I sound like a nub but I really am to this.

IMO if you want the best explanation to your questions the google in Scott Abel.

Scott has developed hybrid & MET training based on clues outside the world of "Traditional" bodybuilding. Particularily Gymnastics & sprinters (I also beleive wrestlers can give us many of the same lessons).

Very Progressive Thinker!!!

UCONN_CSCS · 08-11-2008, 11:15 AM

I'm just going to throw something in there....GENETICS. There, I said it. Also, failure training is good to an extent. I'd say high intensity workouts will get you lean and functionally strong but you need some strength workouts for that definition too. Your abs are probably just not hypertrophied because you dont add resistance to them. I started doing weighted crunches on a stability ball and hanging leg lifts with ankle weights and my abs blew up.

Oh and btw, 13 yr olds with 8 packs that weigh like 130 lbs, ROFL. Who cares that they have an 8 pack when they are smaller than half the girls at my gym? I'll keep my 18 inch arms over an 8 pack tyvm !