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  1. #1
    Registered User RickNavarro's Avatar
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    My Abs won't get sore!

    Of course we know that soreness not pain is a sign of muscles rebuilding (correct me if I'm wrong). I was doing an AB exercise that was almost tuff to finish, I loved it and made it my routine. Since I can't post links yet I won't be able to provide the specific link. Anyway, a week or 2 into this specific exercise I no longer get the burning or soreness. This exercise consisted of a culmination of 21 different crunches. Essentially you would be doing a total of 200 reps total of crunches with in 7 minutes. Could it be that my Abs adapted quickly? Before starting this I used to kill my abs on crunches, incline sit ups using 4 different levels, etc.. It's getting a little frustrating, My diet is working very good and my supplements are showing results. I just want to know why I don't get the burn and how can I get it. I tried all new stuff last night and thought it was a delayed onset muscle soreness issue but NOTHING. I went to the Gym with my buddy we added a lot of weights to the Ab machine and crunched till he quit. Then I continued to crunch while we talked. I thought I would be sore for sure the next day and NOTHING.

    Use this as a search criteria and choose the Kid with the Khaki shorts on, it'll give you an idea of the routine.

    Ab Workout ( 6 pack abs ) [ ab exercises for ripped abs ]

    I need help in figuring this one out.
    Last edited by RickNavarro; 02-19-2011 at 06:43 PM.
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  2. #2
    Registered User Old_swole's Avatar
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    Originally Posted by RickNavarro View Post
    Of course we know that soreness not pain is a sign of muscles rebuilding (correct me if I'm wrong). I was doing an AB exercise that was almost tuff to finish, I loved it and made it my routine. Since I can't post links yet I won't be able to provide the specific link. Anyway, a week or 2 into this specific exercise I no longer get the burning or soreness. This exercise consisted of a culmination of 21 different crunches. Essentially you would be doing a total of 200 reps total of crunches with in 7 minutes. Could it be that my Abs adapted quickly? Before starting this I used to kill my abs on crunches, incline sit ups using 4 different levels, etc.. It's getting a little frustrating, My diet is working very good and my supplements are showing results. I just want to know why I don't get the burn and how can I get it. I tried all new stuff last night and thought it was a delayed onset muscle soreness issue but NOTHING. I went to the Gym with my buddy we added a lot of weights to the Ab machine and crunched till he quit. Then I continued to crunch while we talked. I thought I would be sore for sure the next day and nothing.
    If you can talk while doing crunches correctly then your doing them wrong.
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  3. #3
    Registered User RickNavarro's Avatar
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    Originally Posted by Old_Swole View Post
    If you can talk while doing crunches correctly then your doing them wrong.
    I wasn't talking "while" I was doing them. My bad I wrote the OP wrong. I was referring to in between sets, sorry. They do feel the pain DURING the training, just no next day soreness.
    Last edited by RickNavarro; 02-19-2011 at 04:20 PM.
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  4. #4
    Registered User geer_matt's Avatar
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    Have sex all day it works the abs pretty good
    Y U NO COME TO BODYBUILDING.COM???
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  5. #5
    Registered User yakabebe's Avatar
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    My take - youve adaped and now need to change it up

    Try using an exercise ball and include a fuller range of potion including hyper-extension.

    Trust me - do bs with me nd I'mm hurt ya!

    Found these..there are millions



    http://www.ehow.co.uk/video_4942504_...cise-ball.html
    http://forum.bodybuilding.com/showthread.php?t=154678393

    After the hard sessions - when ya ask yourself all the really tuff questions like "WTF are you doing, mate?"....the answer is....if you aspire to be the best at something - if you set your goal to be best in the world - you want to do more than anyone else is doing out there.

    Easy..if a guy's working harder than me - doing more than me - he fking well deserves to beat me.

    Simple.

    "Conceive. Believe. Perceive. Achieve", RMW
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  6. #6
    Registered User stackums's Avatar
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    great video..good idea to switch it up each time you work abs and dont have a set number in your head to stop at...work each one to failure
    Stace ;)

    Currently: slow bulk for the winter :)

    My Program www.growthstimuloustraining.com (w/ Ryan, my awesome online trainer)

    MY JOURNAL = http://forum.bodybuilding.com/showthread.php?t=133696651&page=3
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  7. #7
    Registered User MrNismo's Avatar
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    Check out some planks next time you work your abs.

    Start out doing 3 sets for as long as you can hold each set.

    Work up to 2 minute for each set then add weight and sets as you need.

    I've worked up to 5 sets of 45 seconds with 35lb plate. I shake like mad the whole time and have no issues NOT feeling my abs tore up the next day

    Proper form with planks is a must to prevent tweaking your back and of course to work the right muscles.
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  8. #8
    Registered User RickNavarro's Avatar
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    Yeah good Idea on switching up I was told your body gets used to the same stuff and goes into muscle memory. I thought it takes at least six weeks or at least that was the number I was given to change it up. I guess I'll try one of each of what you guys recommended and stay with one style for 3-4xs then try something different. I can see the pack peeking through but no real definition unless I flex. I hope I'm only weeks away or closer. I'm in it for the long haul.

    Thanks guys.
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  9. #9
    Registered User yakabebe's Avatar
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    Originally Posted by RickNavarro View Post
    Yeah good Idea on switching up I was told your body gets used to the same stuff and goes into muscle memory. I thought it takes at least six weeks or at least that was the number I was given to change it up. I guess I'll try one of each of what you guys recommended and stay with one style for 3-4xs then try something different. I can see the pack peeking through but no real definition unless I flex. I hope I'm only weeks away or closer. I'm in it for the long haul.

    Thanks guys.
    The stuff you're talking about now is strictly a function of body fat...get that down and the separation and definition will pop out.

    Simple really
    http://forum.bodybuilding.com/showthread.php?t=154678393

    After the hard sessions - when ya ask yourself all the really tuff questions like "WTF are you doing, mate?"....the answer is....if you aspire to be the best at something - if you set your goal to be best in the world - you want to do more than anyone else is doing out there.

    Easy..if a guy's working harder than me - doing more than me - he fking well deserves to beat me.

    Simple.

    "Conceive. Believe. Perceive. Achieve", RMW
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  10. #10
    We make PROGRESS happen! Bronzebird's Avatar
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    Hit 20 sit ups, add 25# plate to the chest, and then plop a 45# plate on the chest. Let me know what this does for ya?

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  11. #11
    Registered User yakabebe's Avatar
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    Originally Posted by Bronzebird View Post
    Hit 20 sit ups, add 25# plate to the chest, and then plop a 45# plate on the chest. Let me know what this does for ya?

    Aside from the last rep sounding like a sound take from a porn flick..

    I cant see your ankles but they appear to be braced. This is recruiting a whole HELL of alot of your hip flexors. Abs a re soooo much more involved and recruited when the legs a re not secured in any way.

    Also when you come past a certain point on the way up you are in fact deloading the abs.

    I do something similar but with my legs up on a bench.

    I play with about 5-10kg but vary the position of the db or plate either on my chest (easiest), behind my head (a lot harder) or with my arms extended (you dont know how much harder till ya try that )

    Heres a couple of vids



    http://forum.bodybuilding.com/showthread.php?t=154678393

    After the hard sessions - when ya ask yourself all the really tuff questions like "WTF are you doing, mate?"....the answer is....if you aspire to be the best at something - if you set your goal to be best in the world - you want to do more than anyone else is doing out there.

    Easy..if a guy's working harder than me - doing more than me - he fking well deserves to beat me.

    Simple.

    "Conceive. Believe. Perceive. Achieve", RMW
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  12. #12
    Registered User RickNavarro's Avatar
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    Thanks Guys I can't wait to try these out later today. I've been in the Army for 16yrs and since a kid i've always been a physical guy. I score a 290 out of a possible 300 on our PT test. If I wanted to score well in push ups I just practiced doing tons of Push ups. If I wanted to do better in Sit-ups I just practice more sit-ups/crunches. On my run I did HIIT but I didn't know that's what it was called, I just did it because I knew it would help me to run full sprint, then run to catch my breath then take off again. I did no research what so ever. At 44 I decided to get more definition so now I'm looking up tons of stuff. Just bear with me and understand that sometimes I have no idea what I'm talking about when it comes to Body building. I do know that the basic crunches and sit ups are something my body has been doing for over 20yrs. What i'm doing differently now is dieting and seeking professional help here on BB.Com. So thanks again for your input. I'm currently following Kris Gethin's 12 week program. I'm on week 2 day 10 and I'm working muscles I haven't worked before. I will let you know how this works out for me.

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  13. #13
    Registered User amazongb's Avatar
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    Change up the exercises. Also, when you think you're on your last rep, do 5 more until you think you're gonna die. If you're not sore then, something is wrong..lol
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  14. #14
    Ripped Van Winkle IronCharles's Avatar
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    I agree with Bob..... a lot of folks let their hip flexors do most of the work. What I try to do is always keep the abs contracted throughout the whole movement. It's part of the mind-muscle connection that gets better with practice.

    The best ab killers for me are short range of motion crunches with continuous contraction..... no relaxing the abs at all. Do each set to failure, and I assure you, your abs will be sore.
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  15. #15
    The show goes on chodan9's Avatar
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    Originally Posted by RickNavarro View Post
    Of course we know that soreness not pain is a sign of muscles rebuilding (correct me if I'm wrong).
    you are wrong

    neither pain nor soreness is indicative of a muscle rebuilding.

    can be
    but don't have to be.

    muscle built is the best sign of muscle building.
    ----------
    Clean and sober since April 10 1989
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  16. #16
    Registered User Old_swole's Avatar
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    Rick, make sure that when you are doing your crunches that you are doing a true crunch. i.e. holding the contraction for a second or two at the top of the movement. this is what seperates short range sit-ups from crunches.
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  17. #17
    Registered User RickNavarro's Avatar
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    Old_Swole, good advice last night I raised my legs 12" off the ground and held the contraction for 60sec, then rested for 60sec. I did 5 sets. Then with my feet planted on the ground and knees raised I raised my shoulders off the ground and held the contractions for 60sec, rested for 60sec and did 5 sets of these. My abs were burning and it was tuff to keep the 60sec. I even felt it 1/2hr from when I went to bed, but nothing this morning. I'll try the weighted version this morning as I don't have equipment in my barracks, the Gym was operating on weekend hrs, and training the Soldiers went longer than anticipated.
    Last edited by RickNavarro; 02-21-2011 at 03:45 AM.
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  18. #18
    Registered User RickNavarro's Avatar
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    Strike that last comment about not feeling sore,lol. I feel it now Thanks for the Technique....Squeeze, hold, repeat...got it.
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    Thumbs up Mix it up! Abs need lots of variation.

    Hanging leg lifts (Not Roman Chair), ankle weighted flutter kicks, Russian twists-weighted, think Hypertrophy! Training for Hypertrophy means heavy weight, 6-12 reps, lots of sets, drop sets, pyramids, giant sets and supersets. If you can do more than 12 reps per exercise, then up your weight resistance. Check out YouTube for weighted ab exercises. I hope this helps you.


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