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  1. #1
    Registered User SGC11's Avatar
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    To bring my abs out

    Currently I'm sitting at 11-12% BF, and I can see my abs in low light... i'm working to get my BF% down more so i can see them always... if i want that think ripped look, would doing sit ups with a weight help that? also, what are some exercises i can work for my obliques?
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  2. #2
    Heavy ass weight Gnadenlos's Avatar
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    Originally Posted by SGC11 View Post
    Currently I'm sitting at 11-12% BF, and I can see my abs in low light... i'm working to get my BF% down more so i can see them always... if i want that think ripped look, would doing sit ups with a weight help that? also, what are some exercises i can work for my obliques?
    Keep losing body fat.

    You should already be doing sit-ups with weight. Do decline sit-ups with a weight behind your head.

    For the obliques:
    http://www.exrx.net/Lists/ExList/Wai...#anchor1944764
    "What is happiness? The feeling that power is increasing--that resistance is being overcome."
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  3. #3
    Registered User SGC11's Avatar
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    [QUOTE=Gnadenlos;592979953]Keep losing body fat.

    You should already be doing sit-ups with weight. Do decline sit-ups with a weight behind your head.

    QUOTE]

    i have been doing sit ups and lower ab exercises i just havent been doing it with weights, thanks for the liink as well
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  4. #4
    Registered User jdjprimer19's Avatar
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    Originally Posted by SGC11 View Post
    Currently I'm sitting at 11-12% BF, and I can see my abs in low light... i'm working to get my BF% down more so i can see them always... if i want that think ripped look, would doing sit ups with a weight help that? also, what are some exercises i can work for my obliques?
    Focus on diet first and foremost. Don't become fixated on doing more ab work.
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    Nukem lightsarefallin's Avatar
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    Is there really a way to 'bulk' abs? I've been doing weighted abs but I'm not sure of the rep range. My trainer told me till failure but it's so hard to mentally push yourself. My friggin' quads start to burn when I do decline crunches.
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    Registered User bmontgomery87's Avatar
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    Originally Posted by lightsarefallin View Post
    Is there really a way to 'bulk' abs? I've been doing weighted abs but I'm not sure of the rep range. My trainer told me till failure but it's so hard to mentally push yourself. My friggin' quads start to burn when I do decline crunches.
    i train em like my other muscles.
    i dont get people doing 100 crunches in a set.

    if you're building your chest, you wouldn't do 5 sets of 30 or so.

    I do 5 sets of 8-12 on weighted crunches.
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    Nukem lightsarefallin's Avatar
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    Originally Posted by bmontgomery87 View Post
    i train em like my other muscles.
    i dont get people doing 100 crunches in a set.

    if you're building your chest, you wouldn't do 5 sets of 30 or so.

    I do 5 sets of 8-12 on weighted crunches.
    See this is what I figured. People tell me they do like 100 crunches 4 times a week and I figured, I wouldn't bench press 100 times 4 times a week and abs are like any other muscle. I'll start doing abs with a heavy ass weight till I can achieve failure around the 8-12 rep range.
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    Registered User SGC11's Avatar
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    Originally Posted by jdjprimer19 View Post
    Focus on diet first and foremost. Don't become fixated on doing more ab work.
    thnx my diet has started today
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  9. #9
    Banned Tyciol's Avatar
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    Originally Posted by lightsarefallin View Post
    Is there really a way to 'bulk' abs?
    Yep, they hypertrophy like any muscle.

    Originally Posted by lightsarefallin View Post
    I've been doing weighted abs but I'm not sure of the rep range.
    The ideal range probably varies. Like I think I read women tend to have a higher ratio of slow:fast twitch so they do better with higher reps. Even amongst the same sex it probably varies a great deal though (like a guy might have more slow twitch than some ladies, women may have more fast twitch than some men). Plus the middle flip flop fibers can specialize in either direction, or maybe they all do a bit. You can experiment with what feels better. Doing higher reps is okay as long as you add weight once you hit your target.

    Originally Posted by lightsarefallin View Post
    My trainer told me till failure but it's so hard to mentally push yourself.
    It's not the only way, you could grease the groove with multiple sets to get the reps you want as well. Failure with heavier weights is rarely absolute failure since you can get extra reps with lighter weights (or none) to hit the slow twitch, yet it's not necessary to do so.

    Originally Posted by lightsarefallin View Post
    My friggin' quads start to burn when I do decline crunches.
    That's interesting, maybe you're feeling your rectus femoris since it flexes the hip as well as holds the pelvis up onto your femur that is up higher. Just wondering, is it possible you're allowing hip flexion and turning it into more of a situp than a crunch?
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