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)
Woodchops (20 lb)
Swiss Ball Pull-ins
I really want to bulk up my abs, since I have barely any abs. Any other exercises should I do?
Thread: Best Way To Bulk Abs
02-13-2010, 04:49 PM #1
Best Way To Bulk Abs
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03-16-2011, 01:39 PM #10
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
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.
03-16-2011, 02:01 PM #11
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03-16-2011, 02:56 PM #12
03-16-2011, 04:17 PM #13
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.
03-16-2011, 06:07 PM #14
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.
03-17-2011, 02:12 PM #15
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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.
11-19-2015, 10:45 AM #16
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11-23-2015, 01:48 AM #17
Yup, too much work.
I like to do them after a day that involves lots of compound movements as those too target the abs. So I'll get through the squats, lunges, deadlifts, etc and then do some planks, hanging leg raises, and sit-ups with a plate on a decline bench. You'll definitely feel it. It's better to pick a few exercises that really work them hard than a lot that don't do as much. Plus you save on time.
11-23-2015, 11:28 PM #18
Rely on heavy compounds to work your core, then only add on ab work as accessories occasionally. If I do abs, its once or maybe twice a week after a squat or DL day - usually standing cable abs (with rope), ab rollouts (put weight on back if too easy w/BW), or pallof presses for anti-rotational work.Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
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11-25-2015, 05:40 PM #19
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