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  1. #1
    Registered User ostov's Avatar
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    How to build big abs

    Hi!
    When it comes to abs you have to have a low bf % and I got that. I can see the 6-pack, but I cant get them any bigger. Do I have to lose more BF or can they get even bigger?

    So is there any exercis that is better then the others? Heard something about dragon exercis or something
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    Registered User VikingPower's Avatar
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    Dragon Flags is an excellent exercise, if you're strong enough. If not you can cheat on the way up and do them negative.

    http://www.dragondoor.com/images/v90.rm
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  3. #3
    gym addict lamby's Avatar
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    i always did weighted situps on the decline ab bench, with weight behind my head.
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    I am God, bow before me Reps's Avatar
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    Originally Posted by ostov
    Hi!
    When it comes to abs you have to have a low bf % and I got that. I can see the 6-pack, but I cant get them any bigger. Do I have to lose more BF or can they get even bigger?

    So is there any exercis that is better then the others? Heard something about dragon exercis or something
    What's your ab routine look like?
    "Don't go around saying the world owes you a living. The world owes you nothing. It was here first."

    - Mark Twain
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  5. #5
    Registered User waseem's Avatar
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    your abs won't get big...
    Last edited by waseem; 02-05-2006 at 10:15 AM.
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  6. #6
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    Originally Posted by waseem
    your abs won't get big...
    what are you talking about...?
    "Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON

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    Reggiestored user HoosierBoy's Avatar
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    Originally Posted by waseem
    your abs won't get big...
    Sure they can, if you train them like any other muscle, using resistance.
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    Registered User AnaerobicAndrew's Avatar
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    Thumbs down

    Originally Posted by VikingPower
    Dragon Flags is an excellent exercise, if you're strong enough. If not you can cheat on the way up and do them negative.

    http://www.dragondoor.com/images/v90.rm
    ^^^That video sucked. That first exercise doesnt even work you abs well at all; it just nails your hip flexors. Those are not the kind of exercisies a BBer would do for mass, they are core movements for an althete.
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    Registered User waseem's Avatar
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    Originally Posted by crazygerman
    what are you talking about...?
    producing a hypertrophy in the rectus abdominal muscles is very hard. I'm sure they'll grow but they won't get significantly bigger... (and don't be fooled by the body builder and there huge abs, this is mostly an enlargment of inner organs caused by steriods.)
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  10. #10
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    Heavy deads and squats will make them big.
    "We know Burns has the trillion dollar bill somewhere in his house, but all we've been able to ascertain from satellite photos is that it's not on the roof".

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  11. #11
    Registered User VikingPower's Avatar
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    Originally Posted by crazygerman
    ^^^That video sucked. That first exercise doesnt even work you abs well at all; it just nails your hip flexors. Those are not the kind of exercisies a BBer would do for mass, they are core movements for an althete.
    Then why are my abs sore for a week when I do it?
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  12. #12
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    Originally Posted by VikingPower
    Then why are my abs sore for a week when I do it?
    1) Because those exercises fatigue your core. Note: "fatigue" does not indicate that they are a good mass building tool.
    2) Soreness is not an indicator of growth.
    4) If they are sore for a week, youre doing something wrong, your core muscles should recover a lot more quickly than that.
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  13. #13
    Registered User VikingPower's Avatar
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    I'll tell you. Because it crushed my abs more than anything I had tried before.

    Just try it. It's not like leg raises, it's your abs that does the job, not the hips.
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    Registered User AnaerobicAndrew's Avatar
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    Originally Posted by VikingPower
    I'll tell you. Because it crushed my abs more than anything I had tried before.

    Just try it. It's not like leg raises, it's your abs that does the job, not the hips.
    What do you mean they arent like leg raises. They ARE leg raises.
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  15. #15
    Why so serious? AHTTG's Avatar
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    How to build big abs????

    "+food"

    that's right, let is swirl around your head for a while....
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  16. #16
    Registered User VikingPower's Avatar
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    Originally Posted by crazygerman
    What do you mean they arent like leg raises. They ARE leg raises.
    Haha. Dragon Flags are ten times harder than normal leg raises. You don't raise your legs, you raise your whole body below the shoulders. The movement is in the waist and up and not the hips. That's why it's such a good ab exercise. It's maybe the hardest bodyweight ab exercise. I have no chance to do them correctly, I can barely do a few slow negatives.
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    Originally Posted by VikingPower
    Haha. Dragon Flags are ten times harder than normal leg raises. You don't raise your legs, you raise your whole body below the shoulders. The movement is in the waist and up and not the hips. That's why it's such a good ab exercise. It's maybe the hardest bodyweight ab exercise. I have no chance to do them correctly, I can barely do a few slow negatives.
    Great, so the are ten times harder than leg raises, which are another worthless "ab" exercise. Diffculty of an exercise is not related to its effectiveness.

    Regardless of what you think, that is an isom. hip flexor/core exercise at best; anything that involves lifting your legs like that is. What do you think keeps your legs straight along with your body? Your abs? No. Your hip flexors.

    There are many, many, many other much more efficient exercises for your abs than that dumb looking Dragon bs. But keep doin what you want to do, all the power to you.

    Furthermore, no matter how you slice and dice it, those suck for mass on all accounts. Show me a decent, knowledgable BBer who does this in the gym for abdominal mass, and Ill show you a pig that flies.
    Last edited by crazygerman; 02-05-2006 at 03:34 PM.
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    I have a question. Im like 245 pounds so i dont really work out my abs because it's gonna be quite a while before there visible anyways.

    My question is this. If i dont work out my abs at all. But of course im still doing squats and deads and stuff. When i get down into the single didget body fat will i have a six pack?
    It's a transformation bitches!
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    Originally Posted by shadownynja
    I have a question. Im like 245 pounds so i dont really work out my abs because it's gonna be quite a while before there visible anyways.

    My question is this. If i dont work out my abs at all. But of course im still doing squats and deads and stuff. When i get down into the single didget body fat will i have a six pack?
    If you have low bodyfat, whether you work out or not, you will probably have a 6 pack. It will come down to genetics then. You don't have to workout your abs, I don't. Just depend on heavy compounds. I feel my abs working the most on weighted chins
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    Out of all this im not seeing and answer to the question. What is a good couple of exercises if you want to build ab mass.
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    Originally Posted by zdcisme123
    Out of all this im not seeing and answer to the question. What is a good couple of exercises if you want to build ab mass.
    Weighted crunches are good. Or using the pulleys for crunches
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    Originally Posted by crazygerman
    1) Because those exercises fatigue your core.
    Abs are just one (overrated) link in the chain that is known as the core. I vehemently hate the usage of that term and even more so it's improper reference to rectus abdominus. I always hear people talking about how much they love working their core, when you ask what exercises they do it's always crunches. The more "advacned" ones will throw in leg raises and side bends/twists.
    My Goals:

    For to make the heavy weights light and the baggy clothes tight.
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    Thumbs up

    Originally Posted by Morbid_Mind
    Abs are just one (overrated) link in the chain that is known as the core. I vehemently hate the usage of that term and even more so it's improper reference to rectus abdominus. I always hear people talking about how much they love working their core, when you ask what exercises they do it's always crunches. The more "advacned" ones will throw in leg raises and side bends/twists.
    ^^^agreed...so many idiots think that they are working their core simply by doing crunches, or worse, leg lifts, and totally neglecting the rest of the "core". These people suffer from the same syndrome that teens do when they work just the chest and biceps, because thats all they can see in the mirror. Anyway, shouldve put " - " around the word core.
    Last edited by crazygerman; 02-05-2006 at 09:17 PM.
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    Thumbs up Building Bigger Abs

    Ostov when it comes to building BIGGER abs there is a lot you would have to evaluate with you current exercise and situation. I would suggest you visit the part of, This website to have a full understand of how to approach this training methodology abshowto.com/building-bigger-3d-abs ..Read this and it will give you a better direction of what needs to be done to get the results you want. What is written is the real deal stuff and foundation of "building bigger abs".

    Originally Posted by ostov View Post
    Hi!
    When it comes to abs you have to have a low bf % and I got that. I can see the 6-pack, but I cant get them any bigger. Do I have to lose more BF or can they get even bigger?

    So is there any exercis that is better then the others? Heard something about dragon exercis or something
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    Originally Posted by lamby View Post
    i always did weighted situps on the decline ab bench, with weight behind my head.
    I was taught to do weighted sit ups w/a ball & to move the ball above my head when in the upright position (which I feel fatigued my arms well before my abs did). Is this a proper way to do weighted sit ups?
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  26. #26
    Train hard play harder Tommy W.'s Avatar
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    The biggest mistake people make with developing abs or TRYING to develop thick abs is they train them hard while in a calorie deficit which is totally backwards. Train em hard and heavy and often while in a cal surplus, just like any other muscle you want to bring up
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    Originally Posted by Tommy W. View Post
    The biggest mistake people make with developing abs or TRYING to develop thick abs is they train them hard while in a calorie deficit which is totally backwards. Train em hard and heavy and often while in a cal surplus, just like any other muscle you want to bring up
    good point !
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    Registered User Vctr's Avatar
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    dragon flags exercise helps a lot in this, try thm.
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    Originally Posted by HoosierBoy View Post
    Sure they can, if you train them like any other muscle, using resistance.
    Nailed it.

    You have to train them similar to calves (high frequency and high volume).
    Follow my quest for 100,000 pull ups this year

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    Endorphin Junkie heinstein's Avatar
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    I personally think flat rectangular abs look more epic than massive rounded abs.
    Follow my quest for 100,000 pull ups this year

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