1.4k REPS! Should I add an ab day?

[Lanny14]

Im doing MAX OT right now, this is my routine

mon-shoulders
tues-arms
wed-legs
thurs-off
fri-chest
sat-back
sun-off

now, my abs are starting to fall behind. I was wondering if adding an ab day (6 sets of 8-12 rep max, along with some cardio(heavy bag boxing)) would benefit me enough to make it worth adding. MAX OT is all 4-6 reps,(except abs) so by the end of my workouts im too tired to do abs. I want to bring my obliques and abs up quite a bit.

[Lanny14]

bump , will rep

[DominationStation]

This all depends on a number of factors. First off, are you dead set on doing an 7-day rotation? B/c as it stands, you are already in the gym 5 out of every 7 days, and I think that 6 out of 7 would probably be overkill (this of course depends on experience, diet, etc). But, if you're cool w/ adding another day to your rotation (making it based on 8-days, which is a little inconvenient in that its not always Monday = this muscle, Tuesday = this muscle, etc, since it'll change), then I think it's definitely worth a try.

That being said, if you wanna stay w/ a 7 day rotation, I would add in some ab work 2 times a week (I would personally probably do 3-4 sets of low reps on my legs and back days). This most likely wouldn't hurt, whereas hitting the gym 6 out of 7 days could end in overtraining.

That's just my opinion, if anything was unclear (sometimes I ramble), just ask and I'll clarify. Best of luck.

[braden101]

Id put some ab work after your leg workout.

[uracowman]

If I were you, I would incorporate abs into your workouts a few times a week. Also just as a head sup, I would do your chest workouts at the beginning of the week, not towards the end.

[SgSpartan]

Throw in abs on leg day.

Do Planks, Hanging Leg Raises, Russian Twists and Reverse Crunches.

[hellrelived]

u can do abs 2 times a week .. y not start ur workouts with some ab work ??

[nick.v]

i would throw them in at the end legs and back day, specially if you're doing deadlifts, but since you inquired about adding a day, that's neither here nor there. going in for 15-20 minutes of abs on either one of your days off probably won't hurt at all.

[Lanny14]

If I were you, I would incorporate abs into your workouts a few times a week. Also just as a head sup, I would do your chest workouts at the beginning of the week, not towards the end.

what the ****??

[Lanny14]

im talking heavy WEIGHTED ab work, not crunches or whatever. my core is always way too tired after days like back, legs, etc.

[snakebite52]

just do it on one of your rest days. if you do 3 sets of 3 excersices it shouldnt take longer then a half hour.

[mr_ben]

hurmmm, i think u can include ur abs work along with other big muscle brah. example : chest and upper abs.
shoulder and lower abs.
and etc. :O

[ironwill2008]

u can do abs 2 times a week .. y not start ur workouts with some ab work ??

How did you arrive at 2 times a week? Why not 1, or 3, or 4?

Why would someone fatigue his abs, and then try to train, say, his legs, which rely heavily on abs for stability?






OP, just add-in a few sets of ab work to any one of your training days. At the end of a session is a good place to put them. They already get plenty of work during leg and back training, among other bodyparts.

Save your reps; that's not why I'm here.

[sircharles032]

You're lookin' pretty swoll for a 15 year old bro so odds are you understand your body and what you're capable above better than pretty much anyone (excluding 1, maybe 2) that's already posted here so I'm sure you can figure this out.

In reality I'd agree with most of the other people though, find some energy and put them in on one of your other days. With that I'd recommend not doing them on the day before leg day or back day because you don't want to go into those days with your core more fatigued than it probably stays anyhow.

But, since that doesn't really answer your question (you asked about doing it on one of your OFF days) I'd say give it a shot. Judging by your schedule I'd recommend doing it on Sunday, but either day would probably work. I say Sunday only because the two days following it are shoulders and arms. With those two days upcoming I'll assume that you probably don't move as much heavy weight as you would on say chest/back/legs days so they may not be as taxing overall on your body. The only problem that I could see arising from the extra core fatigue would be if you do standing overhead presses or something on your shoulder day. Otherwise you will probably be able to skate by just fine with it.

Try it OP. Worst case scenario is that it fails. Even then it doesn't set you back, you just become a smarter trainer in that you know your bodies boundries better than you did before.

[Lanny14]

You're lookin' pretty swoll for a 15 year old bro so odds are you understand your body and what you're capable above better than pretty much anyone (excluding 1, maybe 2) that's already posted here so I'm sure you can figure this out.

In reality I'd agree with most of the other people though, find some energy and put them in on one of your other days. With that I'd recommend not doing them on the day before leg day or back day because you don't want to go into those days with your core more fatigued than it probably stays anyhow.

But, since that doesn't really answer your question (you asked about doing it on one of your OFF days) I'd say give it a shot. Judging by your schedule I'd recommend doing it on Sunday, but either day would probably work. I say Sunday only because the two days following it are shoulders and arms. With those two days upcoming I'll assume that you probably don't move as much heavy weight as you would on say chest/back/legs days so they may not be as taxing overall on your body. The only problem that I could see arising from the extra core fatigue would be if you do standing overhead presses or something on your shoulder day. Otherwise you will probably be able to skate by just fine with it.

Try it OP. Worst case scenario is that it fails. Even then it doesn't set you back, you just become a smarter trainer in that you know your bodies boundries better than you did before.

I did do it yesterday, and Im going to stick with it. My abs, obliques, and serratus' are killing me today haha.
I did
3 sets cable crunches (12RM)
3 sets decline oblique crunches (12 Rm)
2 sets cable torso twists (12 RM)

reps to you ,and every other helpful response on recharge bro.

[hellrelived]

How did you arrive at 2 times a week? Why not 1, or 3, or 4?

Why would someone fatigue his abs, and then try to train, say, his legs, which rely heavily on abs for stability?






OP, just add-in a few sets of ab work to any one of your training days. At the end of a session is a good place to put them. They already get plenty of work during leg and back training, among other bodyparts.

Save your reps; that's not why I'm here.

AB work 2 times a week is enough (if ur doing Weighted and heavy ab work but of course u can train thm evryday ..thr r so many parts to it ..u can still easily recover )..like on Arms ,chest or even shoulders Day ..

ya of course while doing Squats or deads .. u need to have fresh abs .so no need to do abs on leg day ..

Doing abs at the starting of ur workouts .. wont effect ur performance with the weights ..
IMO .. 10 mins for the abs r enough ..
just a few exercises ...supersets or trisets whtevr suits u ...

[Farley1324]

Doing abs at the starting of ur workouts .. wont effect ur performance with the weights ..

Doing multiple heavy weighted ab excercises before squats, deads, overhead presses, etc is unwise.

[mazooda]

I know it might be challenging, but rather than dedicate a whole day to abs, I'd do them at the end of 2 of your lifting days when your abs are already warmed up. Maybe after legs and back workouts.
Try doing 1 exercise on leg day 3 sets of 8, and 1 exercise on back day 3 sets of 8. Obviously change the days if you like but leave at least 48 hours between each ab session.
As for which ab exercise to do I'd recommend Decline Crunches (weighted if it suits you), Hanging leg raises (or lying hip raises), or the plank ( spiderman plank works obliques).
Hope that helps.