I work my abs directly bout every 3 days.
When i do i do 10-15 hanging leg raises, then immediately grab a 10lb weight and do 10-15 crunches then immediately do the same with sit ups.
then i immediately do more hanging leg raises, then do 2 more sets of each crunches and and sit ups with a 25lb weight.
I'm of course workin on bumpin up the weight.
when i 1st started training abs they would be sore the next day.
it hasnt really done that like talk about in awhile, even though i'm gettin a good burn during my workout.
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01-02-2011, 01:09 AM #1
- Join Date: Sep 2010
- Location: Baton Rouge, Louisiana, United States
- Age: 35
- Posts: 67
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so how much ab work should i actually do?
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01-02-2011, 01:48 AM #2
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01-02-2011, 09:23 AM #3
^^From his pics it doesn't look like "visibility" is the issue. OP, if you're actually looking to add mass, it depends on what the rest of your routine looks like. If heavy compound exercises are a regular part of your routine, you might be overtraining abs by doing specific ab exercises 3 times a week. Cut back to once a week for isolation and keep hitting the squats and DL's.
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01-02-2011, 12:02 PM #4
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01-02-2011, 12:06 PM #5
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01-03-2011, 11:09 AM #6
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01-03-2011, 11:16 AM #7
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01-03-2011, 11:54 AM #8
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01-03-2011, 12:16 PM #9
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01-03-2011, 02:11 PM #10
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01-03-2011, 02:41 PM #11
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01-03-2011, 02:54 PM #12
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01-03-2011, 03:13 PM #13
Excercises like pike-ups or v-ups would work the upper as well, but I agree that simple hanging leg-raises seem to be mostly the lower 4.
OP, Some people seem to get great abs just from heavy compounds, others seem to take a lot more. Your abs look pretty well developed, why not just continue what you've been doing? With progression of course.
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01-05-2011, 02:27 AM #14
- Join Date: Sep 2010
- Location: Baton Rouge, Louisiana, United States
- Age: 35
- Posts: 67
- Rep Power: 0
LMAO
'preciate it man. yea i've been making decent progress with my current ab routine and was more or less asking if my routine is intense enough or if i should add in extra sets/exercises?
When i 1st started abs they would get sore for a couple/few days. Now they rarely even get sore anymore, despite the fact i've been bumping up the weight. is this normal?
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01-05-2011, 02:52 AM #15
sounds like you really are doing plenty with your abs man an as long as u keep giving them 3 days rest then your not going to be over training them... just remember that you are working them when you do your compound movements as well so really, your abs should be getting used everyday you train, and yes what you eat plays a massive role when it comes to seeing your abs. good luck bro
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01-05-2011, 03:44 AM #16
- Join Date: Dec 2010
- Location: United Kingdom (Great Britain)
- Age: 36
- Posts: 61
- Rep Power: 163
The exercises you are doing are so limited. The best thing you can do is type in 'ab exercises' in google and try some new ones. There are so many great ones e.g. Floor Wipers, you just need to mix them up all of the time. You probably dont ache that much because your body will get used to the ab exercises you are doing over and over.
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01-05-2011, 03:47 AM #17
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01-05-2011, 03:52 AM #18
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01-05-2011, 04:42 AM #19
The abs are a single muscle but some exercises focus more on the upper or lower parts, plus its not a bad thing to hit the muscle in different ways.
I usually superset cable crunches with leg raises, or db leg raises for weighted work.
For unweighted I usually tri-set dragon kicks, frog kicks, and leg raises.
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01-05-2011, 04:58 AM #20
I am pretty small still but I haven't worked abs directly in months and I have a pretty good 6-pack. I do heavy deadlifts and squats every week. Also over head presses and some other lifts hit the core pretty hard.
When I do ab stuff I normally do a minute of sit-ups, a minute of flutter kicks, and minute of russian twists, and a minute of the ones where you raise your legs straight up until you are on your upper back. I do two rounds of that. Then I do planks, r/l planks, and Rockie sit-ups. I do two sets of those. I used to do that once a week and then once a week I did decline sit-ups with two 25 pound plates on my chest, three sets of those. Hanging knee raises from a pull-up bar, three sets.
My abs look the same if not better than when I was doing ab excercises.''You can either feel the pain of discipline or feel the pain of regret. The choice is yours.'' - Jim Rohn
-US ARMY-
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01-05-2011, 05:05 AM #21
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01-05-2011, 05:45 AM #22
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01-05-2011, 06:20 AM #23
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01-05-2011, 06:32 AM #24
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01-05-2011, 06:42 AM #25
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01-05-2011, 06:46 AM #26
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01-05-2011, 06:48 AM #27
- Join Date: Dec 2004
- Location: Boca Raton, Florida, United States
- Age: 38
- Posts: 7,692
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do this in reverse.... use a smith machine with a bench pulled up parallel to the bar if ur gym doesnt have this piece of equip
dont understand why more people dont do this... static ab exercisees are the best and this one is extremely effective... i can do 3 sets 3 times a week and fully reach my potential for core strength
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01-05-2011, 06:21 PM #28
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01-05-2011, 08:10 PM #29
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