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  1. #1
    Registered User NeedPerfection's Avatar
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    Best Way To Bulk Abs

    Can anyone critique my ab routine? I do abs on Tuesday and Thursday.

    Turkish Getup 4 sets of 8 (20lb)
    Lateral Side Dumbell Bends 4 sets of 8 (30 lb)
    Back Extension 4 sets of 8 (10-25lb)
    Russian Twist 1 min (10 lb)
    Side Twists w/ medicine ball 20 each side (10lb)
    Seated Ab Raises
    Knee Raises on bench (5 lbs) bent and straight
    Plank 1 in each side (10 lb)
    Body Curls
    Negative pullups
    Woodchops (20 lb)
    Jacknife
    Swiss Ball Pull-ins
    Standing Crunch
    Side Crunch
    Bicycle

    I really want to bulk up my abs, since I have barely any abs. Any other exercises should I do?
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  2. #2
    Bulking freebirdmac's Avatar
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    Uh, overkill? Pick 3, do them once a week, and use diet to actually see your abs.
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  3. #3
    Benching freight trains HotGhettoMess's Avatar
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    ^^^ That. Weighted ab work really makes them pop out.
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  4. #4
    eats carbs before bed triangle's Avatar
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    Ffff that's loads!

    Weight ab work is the way to go.

    I do three sets of one exercise on a tuesday and three sets of one exercise on a thursday and it seems to work quite well for me.

    On a side note, what's a standing crunch?
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  5. #5
    Registered User justass's Avatar
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    Originally Posted by NeedPerfection View Post
    Can anyone critique my ab routine? I do abs on Tuesday and Thursday.

    Turkish Getup 4 sets of 8 (20lb)
    Lateral Side Dumbell Bends 4 sets of 8 (30 lb)
    Back Extension 4 sets of 8 (10-25lb)
    Russian Twist 1 min (10 lb)
    Side Twists w/ medicine ball 20 each side (10lb)
    Seated Ab Raises
    Knee Raises on bench (5 lbs) bent and straight
    Plank 1 in each side (10 lb)
    Body Curls
    Negative pullups
    Woodchops (20 lb)
    Jacknife
    Swiss Ball Pull-ins
    Standing Crunch
    Side Crunch
    Bicycle

    I really want to bulk up my abs, since I have barely any abs. Any other exercises should I do?
    You do ALL of this two days per week? Too much. Like the previous posters said, pick just a few of these and do them weighted.
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  6. #6
    Registered User petitpowerhouse's Avatar
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    Originally Posted by triangle View Post
    Ffff that's loads!

    Weight ab work is the way to go.

    I do three sets of one exercise on a tuesday and three sets of one exercise on a thursday and it seems to work quite well for me.

    On a side note, what's a standing crunch?
    How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop
    "Two things are infinite, the universe and human stupidity. And I'm not sure about the universe," - Albert Einstein
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  7. #7
    Registered User NeedPerfection's Avatar
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    Smile

    Originally Posted by petitpowerhouse View Post
    How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop
    For weighted ab workouts I use weight plates, for example when I do body curls on the pullup bar I hold a weight plate between my knees. When I do leg lifts I also do the same thing. I also use a medicine ball or dumbbell too. Hope that helps petitpowerhouse!
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  8. #8
    Registered User karoline8's Avatar
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    Originally Posted by petitpowerhouse View Post
    How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop
    I like to strap some leg weights on and do hanging and lying leg raises, hanging and lying pullins, hold DB'S or a plate and do decline crunches, you can add weight to almost any excercise
    ...karoline...
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  9. #9
    Registered User daYDreAmErX's Avatar
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    It's way too much...

    I do weighted ab work (2-3 exercises) once a week and a circuit of bodyweight ab exercises (4-5) once a week.
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  10. #10
    Registered User wop82's Avatar
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    Red face Bulking Abs - Examples Please

    OK, i hear and want to follow the advice above. But what would a good once a week, weighted ab workout look like?

    Decline Situps Weighted
    Medicine Ball Twist
    Cable Obliques

    ?

    Thanks in advance. Ive been reading/posting for about a month, and have realized what a noob I am. I bigger than most, but it turns out that I have no idea what I am doing!

    I appreciate the wisdom you all patiently share.
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  11. #11
    Plain Jane Who Lifts **** kimm4's Avatar
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    Originally Posted by petitpowerhouse View Post
    How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop
    Weighted rope crunch
    Floor wipers
    Ab wheel

    I don't do much ab work, maybe once every other week.
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  12. #12
    Bulking freebirdmac's Avatar
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    Originally Posted by wop82 View Post
    OK, i hear and want to follow the advice above. But what would a good once a week, weighted ab workout look like?

    Decline Situps Weighted
    Medicine Ball Twist
    Cable Obliques

    ?

    Thanks in advance. Ive been reading/posting for about a month, and have realized what a noob I am. I bigger than most, but it turns out that I have no idea what I am doing!

    I appreciate the wisdom you all patiently share.
    Honestly, the best abs come from heavy work on other muscles. Like squats and dead lifts.
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  13. #13
    Registered User lexinak's Avatar
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    Too many exercises for one workout, let alone for one muscle group!

    One good crunch move, one twist and one back extension should surely be enough to hit everything. I love the anti-rotation crunch that combines the crunch and twist moves.

    http://fitbie.msn.com/slide/anti-rotation-crunch
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  14. #14
    Registered User FitFighter94's Avatar
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    I second what everyone else has been saying. Too much work, sounds like you're trying to destroy them not build them! I pretty much only do ab work 1-2 times a week. I'll probably just do two or three sets of decline sit-ups, use the weighted ab crunch machine or the captains chair. What's your bf% like? I guess it could be low enough to have visible abs, but what you're trying to say is that your abs aren't as developed as you'd like them to be. Pick a few exercises, do them every other day, and focus on your compounds.
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  15. #15
    Product Reviews Mod HackSquat Heather's Avatar
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    I also agree with the above posts. Pick a few exercises and do them a couple times a week. The more weight, the more they pop. I saw a huge difference when I started incorporating heaving weighted cable curls into my program. Closer to showtime I'll up the frequency of abs, but that's more of a conditioning thing to keep my heartrate up between sets.
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