Why wont my abs get "bigger?"

[Brak86]

Hey u all. I know that in order to get visible abs....cardio and nutrition is the way to go. But i have do 3 sessions of HIIT and i eat very very well. My problem is...my abs arentbig enough...so im convinced somethings wrong with my workout routine. Here it is...... May i first mention that i CAN see my abs now...but they arent that great yet....i have a pretty low bf% im guessing around 8-10%...i just need stronger, bigger abs now.



Hanging leg raises: 2sets 20 reps each
Reverse crunches: same
WEighted crunches: same
crunches: same
Bicycle crunces: same

Whenever i work my abs out, (two times a week) i dont really feel the burn afterwards...i dont feel ive worked them hard (even though i have enough exercises) I know soreness isnt a measure of how hard u worked, but i never feel sore. THe only time i feel my abs being worked is right after the last rep of each exercise. Can i start doin abs 3x a week? or is that worse?

[scott_donald]

two or three excerscises 1-2 times a week and low reps and weight..

[Brak86]

Originally posted by scott_donald
two or three excerscises 1-2 times a week and low reps and weight..

well if i did low reps (ie: 10-12 reps) i wouldnt feel anything. even with 20 reps i dont feel much) I only have one weighted ab exercise and i use a 10 pound plate for 20 reps. Maybe instead of doing 1x20 1x20...should i do 1x15 1x15 1x15 for each exercise?

[scott_donald]

i do 3x10 with as heavy weight as possible for leg raises adn crunches...

[Lee_5]

Originally posted by Brak86
well if i did low reps (ie: 10-12 reps) i wouldnt feel anything. even with 20 reps i dont feel much) I only have one weighted ab exercise and i use a 10 pound plate for 20 reps. Maybe instead of doing 1x20 1x20...should i do 1x15 1x15 1x15 for each exercise?

then use a heavier plate. Not exactly rocket science.

Keep the reps at about 6-10, using a weight so that you can just manage the final reps.

[supergarr]

most of the midsection is slow twitch type and they dont really grow well. If you want more growth don't go over 10 reps for abs.

[jwylie]

Do wieghted sit-ups and weighted crunches. you can add more weight, if you don't feel it when using 10 pounds, why don't you add more wieght, I don't get it.

[Lee_5]

Originally posted by jwylie
Do wieghted sit-ups

no. sit ups are bad for the lower back.

[htownsb]

I had the same problem as u so I bulked up and hit my abs hard wit heavy weights and i did heavy deadlifts. The key is to bulk. And there is no one exercise that will guarantee good abs so hit ur abs from all angles.

[anabolic1]

hows ur diet? most rooks make mistakes by hitting their abs hard on a cut cycle, this will make your abs smaller from the lack of calories and OT the abs becomes a huge risk, working your abs on a cut cycle will do shyt for you, work your abs on a bulk diet you need a surplus of calories for muscle growth, and i do 10-15 rep days and 20-25 rep days, i dont need any less or any more as my abs just grow and grow, abs are very genetic some people particularly ectos have very small to no abs, but in my case i would work my abs with about no weights before and they would just grow and grow and now that i do weights they grow and grow, so much so i dont think ill ever past 25lbers, My abs are huge enough, so in your case the smaller your abs are the less reps you should do, IMO do as heavy as you can 6-8 reps and focus on deadlifts,squats heavy compounds, these tends to add "thickness" to your abs.

[Big Nes]

Originally posted by anabolic1
focus on deadlifts,squats heavy compounds, these tends to add "thickness" to your abs.

Yep. And leg extensions for shoulders, benchpress for calves...etc....

lol.

I always tell folks that the Abs are more or less like the other skeletal muscles in your body. Work them out hard once or twice a week, lose the fat w/ controlled carb/fat + high protein diets and a couple cardio sessions on your no-lifting days.

Supplement them just like any other muscle. High protein post workout, glutamine if it's your thing.

Why treat them like some outcast muscle that needs to be treated differently?.

Basics: Weighted crunches w/ proper form, decline bench raises w/ proper form.

[Steveo31]

Abs are a thin layer of muscle, so they aren't gonna buldge too much by themselves. If the muscles behind it are weak, then yea, but that's another story

Weighted anything like everyone else said, and a low bf% will make em shine.

[ahmet42taha]

BURN BELLY FAT!!!

*Unconventional workout ideas
*Taking the confusion out of healthy eating
*Nutrition tips for muscle building and fat loss
*Fitness motivation and a success mindset
*Healthy meals and recipes for a lean body
*Best ABS Workout

==>>bit.ly/MriL65?<<==Go to this site

[TBU720]

I got massive results from doing these exercises:
http://www.t-nation.com/free_online_..._core_training

I especially love the palloff press. Heavy isometric ab exercises work best for me. The abs are designed to be a stabilizing muscle group, not really a muscle group that produces movement. So training anything with abs that works based on "reps" doesnt really make sense.

[IDrinkBloodLOL]

Wait, do you want more ab definition or a blockier core?

In the event you want a blocky core, I feel qualified to offer some advice. Do the following regularly:

-deadlifting
-front levers
-flagpoles
-heavy ass DB side bends. no seriously, grab a dumbbell that weighs as much as you do and slam out 10 reps per side.
-hanging leg raises (you already do these)
-full contact twist with dat dere heavy ass weight
-lift rocks

Basically, if you abuse the hell out of your core and throw a crapton of weight around in weighs that are dubiously safe at best, your body will protect your spine and organs by developing thicker muscles around your core area. That includes your abs.

I have no idea if this was the info you were looking for.

[PinkNgreen]

Yep. And leg extensions for shoulders, benchpress for calves...etc....

lol.

I always tell folks that the Abs are more or less like the other skeletal muscles in your body. Work them out hard once or twice a week, lose the fat w/ controlled carb/fat + high protein diets and a couple cardio sessions on your no-lifting days.

Supplement them just like any other muscle. High protein post workout, glutamine if it's your thing.

Why treat them like some outcast muscle that needs to be treated differently?.

Basics: Weighted crunches w/ proper form, decline bench raises w/ proper form.

Actually, he is right. Squats and deadlifts work the hell out of your core. Throw some weighted crunches/leg lifts on top of that and you will have great abs.

Don't try to talk down on somebody else if you don't know what you're talking about. And by saying things like "supplement them just like any other muscle. High protein post workout, glutamine if it's your thing" it's quite obvious you have no idea what you're talking about.

[Faust24]

Hey u all. I know that in order to get visible abs....cardio and nutrition is the way to go. But i have do 3 sessions of HIIT and i eat very very well. My problem is...my abs arentbig enough...so im convinced somethings wrong with my workout routine. Here it is...... May i first mention that i CAN see my abs now...but they arent that great yet....i have a pretty low bf% im guessing around 8-10%...i just need stronger, bigger abs now.



Hanging leg raises: 2sets 20 reps each
Reverse crunches: same
WEighted crunches: same
crunches: same
Bicycle crunces: same

Whenever i work my abs out, (two times a week) i dont really feel the burn afterwards...i dont feel ive worked them hard (even though i have enough exercises) I know soreness isnt a measure of how hard u worked, but i never feel sore. THe only time i feel my abs being worked is right after the last rep of each exercise. Can i start doin abs 3x a week? or is that worse?

Hey hey guys my chest won't get bigger I do 2 sets 20 reps of pushups, decline pushups,incline push ups, and dips. Please help!

Dude seriously you said you use 10lb plate, my last ab day looked like this

45 plate weighted decline crunchs
50lb dumbell (not sure the name but where you hold on one side and bend to the side then lift by bending your side the other way.) Side Raises maybe?
55lb Cable Lumber Jacks
45lb dumbell held by legs Leg Raises in Captains Chair

Pick any excersise do your 20 reps but add weight when you do 20, so next week do 15 lbs then 20 then 25 .......... then 80lbs then 85lbs............ then 100lbs. ADD WEIGHT.
If you never added weight on any excersise would you expect to get bigger?

[sharpieblet]

Strong 8 yea bump...good thing that one poster finally got bannd for all the spamming