Want Abs?

[T0PD0G]

IF YOU WANT TO ACHIEVE A SOLID SET OF ABS READ ON..

First things first.

BODYFAT

If your bodyfat percentage is too high you will not be able to see your abs. The key to revealing your abs is all about getting rid of your bodyfat you want to get this as low as possible, this can be achived by proper diet and cardio, A good cutting diet is what you need, which is a diet with a calorie deficit eating less calories than you burn, use the search function to find a good cutting diet that would suit you. A good fat burner supplement will help out and make it much easier, although it is not needed.

STRENGTHENING THE CORE AND ADDING SIZE TO THE ABS

There are 100's of ab excercises all have there own benifits. Some people like to add weight for extra resistance which helps strengthen and add size to the abs, and some people just like to use bodyweight but relly focusing on the Squeeze and Contraction Personally i find that abs respond best to just bodyweight excercises with a good squeeze and contraction, many pro bodybuilders agree. But you should include both for maximum results.

HOW MUCH SETS AND REPS

When training abs you should do at least 3 different excercises, i find that about 10-15 secounds rest inbetween each set is best and about 1 minute inbetween excercises. You dont want to rest much it should be done as quick as you can. 10 minutes roughly spent on training abs all together presuming you dont waste time resting. Abs respond best to high repititions, This does not mean go and do 1000 sit ups, High repititions are between 15-30 i wouldent go any higher than 50. personally i usually burn out at 20 reps if i am squeezing and contracting them hard enough. When i do weighted ab excercises i tend to keep the reps at about 15, As i find this works best.

HOW OFTEN TO TRAIN ABS

Abs being such a small muscle can recover fairly quickly unlike most other muscles which need more time. Many pro bodybuilders tend to train there abs everyday, But i think this would be too much for everyone else like you and me. 2-3 times per week would be perfect. I only train my abs 2 times a week but when i do i try to hit them as hard as possible, each time out doing my last ab workout.

FOOD FOR THE ABS

Abs just like every other muscle need food to grow, Like i said before though concerntrate on lowering your bodyfat to reveal the abs first, this done through diet and cardio, But how to make them grow? Your diet is more important than the training it self. You need a good amount of protein which is the building blocks of your body. 1g-1.5g protein per pound of bodyweight is a good amount to aim for. You also need to include carbohydrates and healthy fats. A good diet to follow would be something like this, Presuming you know your calorie intake for your goals. 40% protein, 40% Carbohydrates and 20% healthy fats.

HOW TO MAKE YOUR ABS LOOK MORE RIPPED AND CUT

Even if your bodyfat is low there is still excess water which is held under the skin, Getting rid of this water retention will give you an extra edge and help make your abs stand out and become more visable. Sodium is what causes you to hold excess water under the skin, if your diet is high in sodium you will look bloated and it gives you a puffy smooth look due to all the water retention. Lowering your sodium intake will deffently help make those abs more visable. Potassium on the other hand has an opposing effect, potassium holds fluid in the muscle cell, hence creating a hard full look. So if you are relly serious about getting your abs in top condition i suggest lower your sodium intake and increase your potassium intake. There is also Diuretic supplements which help remove excess water retention from your skin, producing a ripped/cut look.

MOST EFFECTIVE AB EXERCISES

Everyone has there own oponions and responds differently, there is no "best" ab excercise as they all have there different advantages. Personally my best ab excercise is this one here preformed by Michael Ferencsik notice how he focuses on the squeeze and contraction. Here is the video



Here is a bunch of links of a varaity of different ab excercises that will deffently benifit you. There is ab excercises for beginner, intermediate and advanced.

LOWER ABS

http://img74.imageshack.us/img74/9996/abs3vn8.jpg

http://img65.imageshack.us/img65/433/abs4fe8.jpg

http://img295.imageshack.us/img295/2197/abs5lj1.jpg

http://img70.imageshack.us/img70/8961/abs6hk7.jpg

http://img523.imageshack.us/img523/4688/abs7copyat3.jpg

http://img523.imageshack.us/img523/2259/abs8jw0.jpg

http://img78.imageshack.us/img78/7126/abs9nz3.jpg

OBLIQUES

http://img93.imageshack.us/img93/7663/abs11wy8.jpg

http://img93.imageshack.us/img93/9875/abs12oj1.jpg

http://img60.imageshack.us/img60/1258/abs14bj3.jpg

http://img60.imageshack.us/img60/9973/abs15zr2.jpg

COMBINATIONS

http://img244.imageshack.us/img244/2186/abs16ag3.jpg

http://img76.imageshack.us/img76/3613/abs17fe1.jpg

http://img76.imageshack.us/img76/1530/abs18kv1.jpg

http://img510.imageshack.us/img510/1316/abs19nt6.jpg

http://img510.imageshack.us/img510/1012/abs20nu9.jpg

UPPER ABDOMINALS

http://img70.imageshack.us/img70/7523/abs21fm6.jpg

http://img70.imageshack.us/img70/2756/abs22kb0.jpg

http://img65.imageshack.us/img65/3709/abs23ea0.jpg

http://img57.imageshack.us/img57/3760/abs24tk5.jpg

http://img65.imageshack.us/img65/6134/abs25gq8.jpg

http://img267.imageshack.us/img267/7923/abs26fo1.jpg

http://img267.imageshack.us/img267/2039/abs27zu6.jpg


If you have any other questions about abs feel free to make a post. Enjoy!

[wrogersr]

oh.

[dvbuilder]

If there's no dragon flags involved, I cannot count it as a legitimate ab method

[GuiYoM]

Props for the good work but there's nothing new in there.

[SamMatthew]

Thanks for that bra, I was looking for some good exercises for my abs.

[WaynePD]

squeezing and contracting ; I don't get what you mean? Please explain.

[Onemorerep89]

good work posting different exercises to do for abs

[T0PD0G]

squeezing and contracting ; I don't get what you mean? Please explain.

When you crunch you squeeze the abs together relly tightly, Tense them kind of holding them there for 2-3 secounds after every crunch or what ever just squeeze the abs real hard. Does that make more sence?

[Bedwards]

Abs are not a "relatively small muscle." Your core is actually one of the biggest muscle groups in your entire body. Biceps are a hell of a lot smaller than your abs, and they are given more than 1 day of rest... Why wouldn't you do the same for your abs?

[T0PD0G]

Abs are not a "relatively small muscle." Your core is actually one of the biggest muscle groups in your entire body. Biceps are a hell of a lot smaller than your abs, and they are given more than 1 day of rest... Why wouldn't you do the same for your abs?

They are a small muscle. And no biceps are not smaller. And the reason for this is abs just like calfs respond best to high repitition and overload (Not weight overload) Training over load. Thats why abs should be trained more than once a week along with calfs.

[WaynePD]

When you crunch you squeeze the abs together relly tightly, Tense them kind of holding them there for 2-3 secounds after every crunch or what ever just squeeze the abs real hard. Does that make more sence?

I guess, lol I don't squeeze? Maybe thats why i'm seeing no results? Or maybe it's cause i'm fat as ****

[The_LB_43]

does anybody else feel that the normal floor crunch and situps dont work their lower abs at all? ='(

[Drop_Dead]

does anybody else feel that the normal floor crunch and situps dont work their lower abs at all? ='(

I was always under the impression that situps and crunches ARENT SUPPOSED TO work your lower abs. thats what leg raises, dragon flags and stuff like that is for isnt it?

[Deonne]

Can you source the high-rep is more effective or is that just bro?

[semajio1]

Abs are a pain in the ass

[NoEasyWayOut]

fat buring supplements actually work?

[GuiYoM]

They are a small muscle. And no biceps are not smaller. And the reason for this is abs just like calfs respond best to high repitition

Wrong,

Abs are a phasic muscle(fast twitch)they prefer to be contracted hard and fast for only a short time.

Training over load. Thats why abs should be trained more than once a week along with calfs.

Wrong,

Daily abs training is worthless and de-trains your mid-section, corrupting it's stabilization.

your exactly right.
unless your crunches and situps are with your legs super extended out. but otherwise they mostly work upper.
leg raises and holds w/contracting at about 8 inches off the ground help my lower abs.

but i cant see them yet. hah, just know that theyre there.

Wrong,

lower abs conditioning demands stabilization from the other ab regions, the key is to find your neutral alignment.

[T0PD0G]

Can you source the high-rep is more effective or is that just bro?

Mainly just bro (Self experience, PLus knowledge from watching pro's train abs and also talk about them)

Wrong,

Abs are a phasic muscle(fast twitch)they prefer to be contracted hard and fast for only a short time.



Wrong,

Daily abs training is worthless and de-trains your mid-section, corrupting it's stabilization.



Wrong,

lower abs conditioning demands stabilization from the other ab regions, the key is to find your neutral alignment.

Isnt this what i said? I said dont train them anymroe than 10minutes at a time. But the respond best to alot of training many times a week. But 10 minutes at a time.

Ok notice i did not say train them daily everyday. I said train them 2X per week, You really need to read before you make a post. And your theory about traing them daily will de-train your mid section, Go tell this to Arnold and Ronnie Coleman who train there abs everyday.. Not to mention almost all other pros. So go tell them your theory. but seriously next time read the post first i said 2x per week.

What are you on about bro..? netural alignment you dont need to find this to be able to train your lower abs, i have no idea what this is and i have lower abs..

[T0PD0G]

Abs are a pain in the ass

But get you the chickie babes.

[GuiYoM]

i have no idea what this is and i have lower abs..

Yeah, like my 12 y-o cousin, he should come on here and write articles on the subject.

What are you on about bro..?

Nothing, I enjoy details a bit to munch. Don't bother about netural alignment if you want to impresse ''chickie babes''.

Go tell this to Arnold and Ronnie Coleman who train there abs everyday.. Not to mention almost all other pros.

As far as I know, Coleman doesn't train his abs eveyday but it could have changed.

[joshweights]

amazing post!

[T0PD0G]

Yeah, like my 12 y-o cousin, he should come on here and write articles on the subject.



Nothing, I enjoy details a bit to munch. Don't bother about netural alignment if you want to impresse ''chickie babes''.



As far as I know, Coleman doesn't train his abs eveyday but it could have changed.

What and talk about netural alignment lol, You dont need to know this.. Explain to me what it is, you probally dont even know your self. And yes he does. I think basically all top pros train them everyday.. So your theory about daily training is de-traingin the core is out the window, But then again i only said train them 2x a week, as most people here on these forums do not have them genitics or a pro BB etc...

[import619]

i dont train abs but i have a 6 pack

[GuiYoM]

What and talk about netural alignment lol, You dont need to know this.. Explain to me what it is, you probally dont even know your self.

Just ****ing google it and come tell me again thats my ''theory'' are out the window.

[JAWS22]

Coleman said he trained abs just as much as every other muscle. Dunno how many times he trains each group a week, but it doesnt matter, the abs are just another muscle, work them as you work your other muscles. If you want more definition, train them more frequently.

[easye7]

i dont train abs but i have a 6 pack

**** you

[T0PD0G]

Just ****ing google it and come tell me again thats my ''theory'' are out the window.

haha in other words.. You dont even have a clue what you are talking about yourself.

[Phil2009]

Your lower ab exercises are mostly off...

Raising the legs is NOT a lower ab exercise, it is a hip flexion exercise.

Hanging leg raises isometrically contract the abs at best. You did not mention that the abdominals primary purpose is to flex the spine. Unless the spine is flexed then those lower ab exercises are near worthless.

You should understand the anatomy of them before posting an article. Biceps flex the elbow, so you perform elbow flexion exercises to work them, not forearm exercises. Abs flex the spine, so you do exercises that flex the spine. The same goes for when people attempt sit-ups and lift their bodies up without flexing their spine. A small crunch movement works the abs much more. EMG recordings show that during these hip flexion movements, there is very low abdominal involvment.

[easye7]

Abs are not a "relatively small muscle." Your core is actually one of the biggest muscle groups in your entire body. Biceps are a hell of a lot smaller than your abs, and they are given more than 1 day of rest... Why wouldn't you do the same for your abs?

I think its because your abdominals are being utilized in stabilization and pretty much any motion you go through...I only work them twice a week though, and of course, could be wrong. I always just figured thats why they could be worked more often.


God I hate doing abs though.

[New_York]

Nothing really new, but good article nonetheless.