So you want Abs? Bladen's Ab routine included!

_Bladen_ · 08-11-2005, 05:34 AM

First off we are going to start out with a few basic facts! Chances are you may know some of these, maybe not.

1 – Fuel Usage

When at rest (not exerting physical effort) your body consumes the following as fuel (in order of use)

1) Carbohydrates
2) Proteins
3) Fats

When exercising your body consumes the following as fuel (in order of use)

1) Carbohydrates
2) Fats
3) Proteins

2 – How often should I do my abdominal routine?

Far too often I see young lifters or just misguided individuals pumping out hundreds of crunches EVERY DAY! Your abs are muscles, they need to be treated accordingly. Thus they must have time to rest and heal! I do three day workout splits, so I do abdominals on my leg day. This allows me to hit them hard twice a week.

3 – How many reps?

This is the crucial part of building a lean midsection, you should NEVER go over 30 reps per given set. Repping your abdominals more than this will provide less of a result. Essentially you’re throwing your abs into a blender and hitting puree. There not going to get bigger/toned.

4 – Diet / Fat Loss/Excess water?

A massive part of creating a better washboard stomach is getting rid of whatever is obscuring your abdominal muscles, this could be…

• Fat
• Excess Water
• A ginormous tumor that is slowly taking over your entire body
• Thick skin (not too much you can do about that though)
• Hair

Up your meal plan! Eat 6-8 small meals a day at regular times for 2500-3500 calories depending on what you need.

Excess water? Up your water intake and consider a diuretic like taraxatone. This will get you processing water faster.

The tumor? Not much I can do for that one!

Ditto for thick skin

Hair? Hair removal/shave. Hair can ruin your entire efforts. Sure you can see your results because you look for them. But can the opposite sex?

Now! Finally, onto the routine.

After completing your weight training session your body should be lower on carbs than when it started.

Hit a cardio machine for 20 min

10x25 (10 individual sets of 25 reps for the beginners out there) MINIMUM of 20 seconds rest between sets!

Hit a cardio machine for 15 min

10x25 (10 individual sets of 25 reps for the beginners out there) MINIMUM of 20 seconds rest between sets!

Hit a cardio machine for 10 min

Now as far as exercises go for abs this is what I recommend

Set 1) 25 Reps Swiss Ball
Set 2) 25 Reps Lower Abdominals (legs hanging off a bench from lower back down, back is against the bench, lower your legs slowly (straight) when you achieve 90 degrees bend your knees to 90 degrees and bring up, and repeat) )
Set 3) 25 reps Left Obliques (NO WEIGHT!)
Set 4) 25 Reps Right Obliques (NO WEIGHT)
Set 5) 25 Reps Lower Back
Set 6) 25 Reps Weighted Crunch Pull Down (using tricep extension Rope)
Set 7) See Set 1
Set 8) See Set 2
Set 9) See Set 6
Set 10) See Set 2

I hope that helps!

_Bladen_ · 08-11-2005, 05:59 AM

This ab routine took me from

CrackAddictX03 · 08-11-2005, 06:30 AM

good diet and work out program could have taken u there as well. in less than 2 years as well.

2campbell6 · 08-11-2005, 06:42 AM

that ab routine did not get you there, a good diet and lower body fat got you there. your abs are alright, but i dont know if you should be teaching quite yet. you say those young kids out there, you are a young kid.

Boridi · 08-11-2005, 07:10 AM

Recommending diuretics on the teen board...

MrSinister · 08-11-2005, 07:44 AM

Quote:

Originally Posted by 2campbell6

that ab routine did not get you there, a good diet and lower body fat got you there. your abs are alright, but i dont know if you should be teaching quite yet. you say those young kids out there, you are a young kid.

bump.

_Bladen_ · 08-11-2005, 09:03 AM

A good diet alone is a large portion of it, and yes that did help me quite a bit. Just goving a helping hand. And since a large portion of this board is 13-15 I am refering to them.

dieselbuilder · 08-11-2005, 09:12 AM

well of course dieting is important.,.but its half the battle for abs, you gotta diet and work your abs

USMuscle9403 · 08-11-2005, 09:21 AM

LMAO @this

juanca · 08-11-2005, 09:25 AM

Do NOT listen to this guy. Recomending Diuretic's (taraxatone) to kids is DANGEROUS

I have seen grown men, seasoned competitors (friends of mine) F**k themselves up by misusing diuretics, even taraxatone.

They did not abuse it, they have used it plenty of times, its just that this product can potentially be dangerous.

JC

_Bladen_ · 08-11-2005, 09:31 AM

I have only used Taraxatone for one cycle, lost three pounds in a week of excess water.

Listen to me or not, your decission.

Abusing supplements is harmful, make wise decissions.

I.Love.You · 11-27-2008, 02:12 PM

Yeah bruv

ThatArmyKid · 11-27-2008, 02:18 PM

Quote:

Originally Posted by I.Love.You

Yeah bruv

are you nude in your profile pic... that homo dude

I.Love.You · 11-27-2008, 02:23 PM

Quote:

Originally Posted by ThatArmyKid

are you nude in your profile pic... that homo dude

Yes i am.

It's not homo, if you decide to think about it in that way then it is you who must be homo.

JZT · 11-27-2008, 03:10 PM

Your abs are FAR from impressive and you used the word ''toned'' in your post.

Get the **** out.

2813308004 · 11-27-2008, 04:10 PM

Quote:

Originally Posted by JZT

Your abs are FAR from impressive and you used the word ''toned'' in your post.

Get the **** out.

its 3 years old idiot, and op is banned

ThorpeInAthens · 11-27-2008, 04:58 PM

2005 = 3 years old...

mmlak · 11-27-2008, 07:30 PM

This is well done minus the diuretics/taraxatone. i loled at the "toning" part :P. His workout schedule could be better but the basic info at the top is some solid ****.