my goal for the end of summer is to get a really ripped 6 pack. i run a total of 15-20 miles per week, do other cardio to help burn off fat, and lift weights. i work my abs at least every other day, but my abs are never sore...
my ab work-out for yesterday consisted of these exercises
1. crunches (legs raised) - 30 x 4
2. reverse crunches - 40 x 4
3. bicycle crunches - 100 x 2
4. stability ball crunches - 50 x 2
i did this yesterday and today my abs feel like i haven't done anything at all. i've tried doing sit-ups with dumbells, but it's not very comfortable because i'm a girl.
if you know of anything that can help me build my abs so that i will have a 6 pack, or some really good ab exercises that i will hopefully be able to feel the next morning...please let me know! you can send me an e-mail, and i'd really appriciate it! (harris523@netscape.net)
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Thread: my abs are never sore
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06-25-2005, 08:21 AM #1
my abs are never sore
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06-25-2005, 08:25 AM #2
Its simple harris, ur not working them hard enough. When u do sit ups or wot eva ur doing squeeze at the top of ur abs this really works. And don't over train ur abs, do them like 3 times a week. GOOD LUCK.
Have a good session of ab workouts, work abs for like 8 mins, that will make u sore garanteed.Welcome To the Simon System
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06-25-2005, 09:42 AM #3
just to let yeah know it doesn matter have far you run to burn fat, it matters how long you run. You have to run atleast for 20 minutes, after the 20 minutes then you start to burn fat.
and at my school gym they have 2 bars in the air and you hang from by your legs there and basically pull your whole upper body with just your abbs and lower back muscles, yoou will prolly only be able to do a few but its such a great work out and you will be sore, im not sure if your gym has oneage:16
height: 6
weight:160-170
bicep:14
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06-25-2005, 09:42 AM #4
- Join Date: Feb 2005
- Location: girlfriends bedroom. the kitchen. my room/weight room. you can find me there.
- Age: 32
- Posts: 1,283
- Rep Power: 263
Originally Posted by Simon Dean
I used to do 1000 crunches every day and i was never sore the next day.
Soreness doesnt = growth. If u want growth, the best way to do it is with resistance. You wont get those freaky huge abs, dont worry. You'll just get them bigger faster than with the training u are doing now.
Right now, that routine is just for endurance. You arent gonnna be sore cuz ur body has gotten used to doing that over and over again.
In the end, stop wasting ur time and hold 5-15 lbs behind ur head or on your chest while doing crunches.
Here is a sample routine.
2-3 X a week. I do it once, becuz it is enough,
4 X 10-12 - weighted crunches
2 X 20-30 - twisting crunches - weightless
3 X 10-12 - weighted leg raises.
hope it helps.Last edited by CrackAddictX03; 06-25-2005 at 09:45 AM.
Hehehehe Hahahaha Whohohohoh
Just throwin some logic in there.
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06-25-2005, 09:44 AM #5
- Join Date: Feb 2005
- Location: girlfriends bedroom. the kitchen. my room/weight room. you can find me there.
- Age: 32
- Posts: 1,283
- Rep Power: 263
Originally Posted by Ty09
once again. wrong.
losing fat is done through diet, weight training, and SOME cardio.
500 calories under maintenance.
cardio 3-4 times a week
weight training 3-4 times a week
no matter how much u run, u wont burn any fat if u eat too much.Hehehehe Hahahaha Whohohohoh
Just throwin some logic in there.
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06-25-2005, 10:15 AM #6
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06-25-2005, 10:18 AM #7
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06-25-2005, 10:19 AM #8
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06-25-2005, 10:25 AM #9
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06-25-2005, 10:36 AM #10
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06-25-2005, 10:40 AM #11
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06-25-2005, 10:45 AM #12
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06-25-2005, 10:47 AM #13
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06-25-2005, 10:50 AM #14
i do em in sets and drop sets... and i vary my routines i do abs 6 days a week.. sometimes weighted others not, sum times just obliques sometimes all - somtimes a little this or a little of that...10 sets of 10 with half reps every 2 or 5 or each time and flexing at random points, sometimes 200 weighted straight 2 minutes rest and then 200 more...just make shure u vary the routines... i am sore after like maybe one or two a week and that's it... so just work at your pace and switch it up a LOT.. i mean i got mine showing well..so do what ever you gotta...
"diet today kicked ass.. had steak and oatmeal for breakfast lol..." - Twisted Steal
"...all i have to say is I hope to god everyone weighing 140 has a 6pack" - BOZZ (the vet)
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06-25-2005, 10:54 AM #15
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06-25-2005, 10:55 AM #16
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06-25-2005, 10:59 AM #17
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06-25-2005, 11:02 AM #18
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06-25-2005, 11:04 AM #19
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06-25-2005, 11:14 AM #20
situps IMO are useless.
you can glean some good information in the topic of the week that is going on right now about abs. I made a post around like the 15th one down about bodyweight conditioning and abs so check it out if you want.
http://forum.bodybuilding.com/showthread.php?t=511739
P.S. and just like someone said, soreness does not necessarily equal growth. i am often getting growth without soreness at the moment
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06-25-2005, 02:08 PM #21
- Join Date: Feb 2005
- Location: girlfriends bedroom. the kitchen. my room/weight room. you can find me there.
- Age: 32
- Posts: 1,283
- Rep Power: 263
Originally Posted by pballer450
when you train for the olympics, give us a call and tell us how many calories you are eating. He can eat that many cuz he burns them all. Why would a person run 5-6 miles just to eat a couple hundred more calories ?
Phelps isnt trying to lose fat. He is trying to further enhance his althletic ability for his sport.
Dont give me examples of world class athletes and how much they eat before you become one.
psst.Hehehehe Hahahaha Whohohohoh
Just throwin some logic in there.
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06-25-2005, 02:12 PM #22
your abs are pretty much in good shape if your'e doing those kinds of exercises, so basically the key to your finishing touches are as mentioned before, dieting. for someone with you, something small as taking away 200 calories from your diet a day could easily get you to where you want to be.
on another note. IMO i think it is unnattractive for a girl to have the kind of abs that you want. i mean its good for them to be trimmed around the edges, but that does have its limits. well, good luck with whatever you want."There are no boundaries in my world, not even genetic potential, a man can never cease to grow."
Phillipians 4:13 Motivates My Every Breath
http://forum.bodybuilding.com/photo/showphoto.php?photo=43926&cat=506
^Me at 140 Pounds^
Height: 5'9"
Current Phase: Cut
Current Weight: 180
Post Cut Goal Weight: 170
AIM: Ace of 1Spades1
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