AB Issues

[Brownay]

I have been gyming for like a year and a bit and I left abs out (almost) completely. Now I've changed my goals abs have become pretty crucial and I was wondering if anyone had any suggestions on how to start out on abs? Assume that I have done no ab work at all, as the little I have done is so insiginificant that it can't be seen.

If it helps, my bodyfat is now around 11% but I don't even have the top of my abs visible yet - I guess a few more % needs to come off and ab training needs to start in a big way!

Cheers,

Brownay

[iladelph]

This is my current AB routine:

Decline Crunches - 3 sets, 12 reps
weight crunches (25lb) - 3 sets, 8 reps
Leg raises - 3 sets, 12 reps

I have seen some decent results thus far, but thats me.

[SuperMaine]

check out my threads, all i talk about is abs bro!!!

hanging leg raises
rope crunches
swiss ball exercises(crunch, kneee to chest, v ups)

[Brownay]

Thanks for the info lads

Brownay

[DJAuto]

Here's some reading material to get you started:

http://www.t-nation.com/readTopic.do?id=459658
http://www.t-nation.com/readTopic.do?id=1515405
http://www.t-nation.com/readTopic.do?id=1098876

[tradertrader]

http://www.t-nation.com/readTopic.do?id=459658


whoa

[Alva]

Of course to get hypertrophy you need to go heavy on the rectus abdominus to get your 6- pack, but don't forget about the rest of your abdominals. Transversus abdominus is especially important in supporting your spine to prevent injury, and your obliques also work together to give you that support and lean look. There are some really challenging abdominal exercises listed in the advanced programs on the following website:
http://www.exercise-ball-exercises.com

[crofty22]

a clean diet should be your #1 concern when you are trying to make your abs visible.

any exercise that focuses on pulling the rib cage and the pelvis toward each other to contract the abdominals will work.

unweighted work in the 25-50 rep range.

weighted work in the 10-25 rep range.