Abs at 50...

[bodyhard]

Working on size and maintaining abs is no easy task....

get er done

[baker]

How do you typically train them?

[bodyhard]

How do you typically train them?

This is the order I do them in;

Incline lying leg ups 3 sets 20 reps
Vertical leg ups 3 sets 20 reps
Roman chair crunches 3 sets 20 reps
Hyper extensions 3 sets 20 reps

On my second day ab workout I do the same but I don't do the sets consecutively I do 1 set of Incline lying leg ups for 20 reps followed immediately by vertical leg ups and then Roman and then Hyper and that is one set.

I do 3 sets of those.

[TubbyDad]

This is the order I do them in;

Incline lying leg ups 3 sets 20 reps
Vertical leg ups 3 sets 20 reps
Roman chair crunches 3 sets 20 reps
Hyper extensions 3 sets 20 reps

On my second day ab workout I do the same but I don't do the sets consecutively I do 1 set of Incline lying leg ups for 20 reps followed immediately by vertical leg ups and then Roman and then Hyper and that is one set.

I do 3 sets of those.

Sweet, looks like I know what I'll be doing from now on! Quick question - when you feel like your current ab routine isn't cutting it, do you add reps and / or sets? Do you ever add resistance (like ankle weights for the raises or a plate for the hyper extensions)? Abs have always confused me... some people never need to train them and others beat the hell out of them relentlessly.

[Bo_Flecks]

get er done

But... but I had a guy tell me it couldn't be done.



lol at that guy

[bodyhard]

Sweet, looks like I know what I'll be doing from now on! Quick question - when you feel like your current ab routine isn't cutting it, do you add reps and / or sets? Do you ever add resistance (like ankle weights for the raises or a plate for the hyper extensions)? Abs have always confused me... some people never need to train them and others beat the hell out of them relentlessly.

First I just want to tell you, if you already don't know, you must remove the BF first to view your abs and that is done in the kitchen (diet)

With that said, yes I add resistance and up the reps.

For example, I am now using a 25lbs plate on my crunches because 20 reps became too easy.

I don't use ankle weights (I should would be easier ) but I use a DB held by my feet.

[TubbyDad]

First I just want to tell you, if you already don't know, you must remove the BF first to view your abs and that is done in the kitchen (diet)

With that said, yes I add resistance and up the reps.

For example, I am now using a 25lbs plate on my crunches because 20 reps became too easy.

I don't use ankle weights (I should would be easier ) but I use a DB held by my feet.

Awesome, thanks for the info. And yeah, I understand about getting rid of the body fat first. But it would be nice to have something underneath my fat blanket when I finally lose it hahaha.

[hmmmm16417]

I've got a little over 8 years to get my abs to sho by time I'm 50 lol


Awesome incentive and inspiration!

[pharmamarketer]

Working on size and maintaining abs is no easy task....

get er done

But... but I had a guy tell me it couldn't be done.



lol at that guy

Excellent work guys.

[DocHoss]

Pretty simple if you're a skinny 50 year old. But you know what they say about abs on a skinny guy

My only ab work is leg raises in the captain's chair and weighted leg raises when I'm not being lazy and blowing it off altogether,


Relaxed candid on the tortoise cam:

[Plateauplower]

Do you guys pretty much maintain abdominal definition year round, (while still gaining mass) by very careful calorie tracking, or just watch the mirror and diet a bit to sharpen them up if they start to get less defined?

[Bo_Flecks]

Do you guys pretty much maintain abdominal definition year round, (while still gaining mass) by very careful calorie tracking, or just watch the mirror and diet a bit to sharpen them up if they start to get less defined?

During the off season, I will let my body weight get 12-15 pounds over my contest weight. I think it is completely unnecessary to allow myself to carry more fat than that. I still track my calories, weigh my food out, etc. and add the additional weight in a very controlled manner.

This is a similar pic as above, but taken in January at about 12lbs over competition weight.

[Plateauplower]

During the off season, I will let my body weight get 12-15 pounds over my contest weight. I think it is completely unnecessary to allow myself to carry more fat than that. I still track my calories, weigh my food out, etc. and add the additional weight in a very controlled manner.

This is a similar pic as above, but taken in January at about 12lbs over competition weight.

Thanks, good to know. They still look pretty well defined, I can really only see the main difference in sharpness of the intercostals.

[bodyhard]

Do you guys pretty much maintain abdominal definition year round, (while still gaining mass) by very careful calorie tracking, or just watch the mirror and diet a bit to sharpen them up if they start to get less defined?

I don't diet or watch my calorie intake because I am naturally thin. I am always eating at a surplus, however I do have to train them like crazy if not they start to kind of flatten out.

[Plateauplower]

I don't diet or watch my calorie intake because I am naturally thin. I am always eating at a surplus, however I do have to train them like crazy if not they start to kind of flatten out.

I'm jealous of that (non needing to be meticulous with diet)...my wife is the same way, I think "fast metabolism" and naturally lean people move more and rarely over eat their activity. My wife doesn't follow any regimented workout program, but stays lean and muscular for her size (just over 5') because she is constantly moving, typical busy body calorie burn has some major metabolic advantages.

[baker]

I've been doing the ab wheel pretty regularly and have noticed some additional thickness. Will add those leg raises more often as well.

[mirroroferised]

Working on size and maintaining abs is no easy task....

get er done

But... but I had a guy tell me it couldn't be done.



lol at that guy

Pretty simple if you're a skinny 50 year old. But you know what they say about abs on a skinny guy

My only ab work is leg raises in the captain's chair and weighted leg raises when I'm not being lazy and blowing it off altogether,


Relaxed candid on the tortoise cam:

You guys are looking great.

[discdoggie]

I'm still 3 1/2 years away from 50, but abs are my best body part and I rarely rarely train them directly.

[DocHoss]

I'm still 3 1/2 years away from 50, but abs are my best body part and I rarely rarely train them directly.

Your abs put us all to shame! I, for one, would be delighted to count you as an honorary 50 y-o

[x-trainer ben]

Bh what is your take on the no direct ab work philosophy? Your doing 180 reps and some say that diet is all that a person needs for sucess?

[supersiz2006]

Bh what is your take on the no direct ab work philosophy? Your doing 180 reps and some say that diet is all that a person needs for sucess?

You will never have the washboard abs you want without training them, often and intensely. Once your body weight is no longer effective and you can do countless reps with little effort, add weight. Abs are no different than any other body part, increased resistance and intensity is always needed to stay on top of them. "Dieting" is what it takes to see them.

[bodyhard]

Bh what is your take on the no direct ab work philosophy? Your doing 180 reps and some say that diet is all that a person needs for sucess?

Abs like any other muscle need to be trained.

Skinny people have abs, but they are flat, the less body fat you have the more visible your abs will be obviously.

But to have strong looking abs, that pop out, you have to train them there is no other way around it.

[davidolson22]

Very nice guys! How lean did you have to get for them to pop?

[DocHoss]

You will never have the washboard abs you want without training them, often and intensely. Once your body weight is no longer effective and you can do countless reps with little effort, add weight. Abs are no different than any other body part, increased resistance and intensity is always needed to stay on top of them. "Dieting" is what it takes to see them.

Right. You know the saying, "abs are made in the kitchen"? False! Abs are made in the gym. They are revealed in the kitchen.

Bh what is your take on the no direct ab work philosophy? Your doing 180 reps and some say that diet is all that a person needs for sucess?

Everyone is different. There is a lot of genetic variation in muscle building as with any other phenotypic trait. Some people pack on muscle easily (I hate you guys! ). Some people lean up easily. Some guys have massive calves; others will never get them, no matter how hard they work. Some people have abs that show at higher BF than others. That's life. Some naturally "have" abs. But in general, you will need work and resistance work to build abs.

[Tricon7]

Awesome, thanks for the info. And yeah, I understand about getting rid of the body fat first. But it would be nice to have something underneath my fat blanket when I finally lose it hahaha.

Same here. It's hard to get really motivated for me to do them when I never see them! I still have about six inches of flab on my gut to make go away before I'll see what it is I'm working on. I'm one of those guys who loses fat last in his gut, so although the rest of me is starting to look good, I still have a potbelly. Wretched DNA. I understand like you that I need to have something waiting for me when the fat disappears.

[induced_drag]

You will never have the washboard abs you want without training them, often and intensely. .

Not true at all. It all depends on how you train. I dont do any 'direct' ab training, but they handle a lot of load doing, heavy squats, deadlifts, bent rows....etc. My abs, are prominent, sticking out almost as far as my chest. I am not super lean, but I dont think I would want my abs any bigger. My obliques are already overdeveloped from a 'bodybuilding' standpoint.

[WBNATL]

Nice guys...abs at 50 now that's impressive and inspiring.

[bodyhard]

Nice guys...abs at 50 now that's impressive and inspiring.

How old are you?

Awesome f'cking build by the way man...