Is it important to target abs if you're already doing things like squats, deads, OHP etc? I currently exclude direct ab work given the volume of compounds I do. Am I making a mistake doing so?
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10-05-2014, 07:39 PM #1
How Much Time Do You Spend On Abs?
"Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
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10-05-2014, 07:49 PM #2
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10-05-2014, 08:30 PM #3
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10-05-2014, 08:43 PM #4
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10-05-2014, 08:51 PM #5
Depends on my current program. Right now doing squats, DLs, push presses, BB Bent rows, weighted pulls all twice a week among some other things, so I dont feel they need any direct work.
If my volume of those lifts were less I would possibly supplement with some direct ab work, but maybe not. Abs can be a bit like calves, some people need direct work, some can get by without it.
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10-05-2014, 09:07 PM #6
Not really sure which category I will fall into. I'm slowly bulking right so when I finally cut down I guess I will have a better idea for what I'm working with.
Part of the question boils down to balance and core health. With my recent back troubles I wonder if doing some direct work will strengthen my weak lower back."Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
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10-05-2014, 09:35 PM #7
I just throw in a few sets at the end of two workouts a week. I like hanging leg raises and hanging windshield wipers, so I end up doing a few sets of low reps of one or the other but I prefer them to be harder like that. Sometimes I'll do some leg raises from the captain's chair too for higher rep stuff. Nothing crazy.
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10-05-2014, 10:01 PM #8
- Join Date: May 2009
- Location: Erie, Pennsylvania, United States
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- Rep Power: 3992
ugh.....LOL.... my calves are doomed to be skinny - I'm working on them and will be increasing workouts for them as I go, but my entire family is pretty much doomed with bird legs . even my nephew is 205lb, 5'9" (ish) can bench over 400lb and works out legs quite a bit (at least he did until his back issues) and his legs are about the same as mine. if you looked at him you'd swear he rare ever worked legs hahahahaha
but yeah, i have a buddy that does absolutely NOTHING for legs and they are huge! (but he has no abs)
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10-06-2014, 02:45 AM #9
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10-06-2014, 05:16 AM #10
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10-06-2014, 06:42 AM #11
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10-06-2014, 07:53 AM #12No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-06-2014, 08:00 AM #13
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10-06-2014, 09:09 AM #14
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10-06-2014, 09:45 AM #15
Zero direct work.
Yet I would hardly say they dont get worked. Given the majority of my workouts are heavy compound movements centered around squat, deads, rows, ohp, I think they get plenty of work.RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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10-06-2014, 10:52 AM #16
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
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I do zero forearm work and very little calve work and have 14" forearms and 15.5" calves at 160lbs. I do very little direct Ab work and have a six pack too.
Pretty much the same for me, I do work my Abs once in a while but never anything steady.Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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10-06-2014, 12:00 PM #17
I read the same stuff about not needing direct ab work if you were doing the compound lifts described above, so for quite a while I did not do regular ab work. As my body fat came off, they did reveal some abs, but they were not as sharply defined or as full as I'd like. I now do ab work 2x/week with strict attention to form and MMC. I can see definite results.
I must be one of those who needs the extra emphasis, unfortunately. I don't know if you can tell which category you fit into without going through the same process.
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10-06-2014, 12:09 PM #18
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10-06-2014, 12:19 PM #19
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Isolation exercises on the superficial abdominal muscles do help hypertrophy them so they can be clearly seen at higher body fat percentages or appear more defined at lower body fat percentages. Things like squats and deadlifts don't really focus on the superficial muscles in the same way but more so deep core muscles such as the internal obliques and erector spinea
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10-06-2014, 03:19 PM #20
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10-06-2014, 03:23 PM #21
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10-06-2014, 04:05 PM #22
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10-06-2014, 05:01 PM #23
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10-06-2014, 05:07 PM #24
- Join Date: Jun 2003
- Location: New Jersey, United States
- Age: 61
- Posts: 8,575
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Never really did any direct ab work, unless you count having to go to the bathroom really bad
They get stimulated when I do my pullups/chinups as I make it a point to keep my legs raised somewhat. Abs just aren't fun for me."Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
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10-06-2014, 05:14 PM #25
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10-06-2014, 05:39 PM #26
Well seems like it's a little different for everybody based on responses. I do know when I throw in a few sets here and there I can feel it the next day unlike letting compounds hit them alone. I have a feeling this PT is going to suggest doing them. Just wasn't sure if I was 100% for sure selling myself short by omitting direct work. I might look to throw a few sets in at the end of legs or upper body pull. Thanks everybody.
"Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
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10-06-2014, 06:02 PM #27
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10-06-2014, 06:49 PM #28
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10-06-2014, 06:53 PM #29
You could always do something functional. Pallof press, stir the pot drill on a fitness ball, or KISS and just the old standby 50 leg raises.
*****://www.youtube.com/watch?v=1m_ru6EpyRo
This is harder than it looks, and like deadlifts and squats works the rectus abdominus in its primary role of stability.
I'm good for about 5-6 min of abs a session. Just one movement weighted short ROM crunch standing, leg raise, or one of these two "Functional" ones. I guess you could say weighted dead bugs which I abhor but do from time to time also. But those take 15 min or so.
ETA: I don't thinkg any of them do as much as squat, military or DL but they do slightly different things.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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10-07-2014, 12:12 PM #30
I generally work my abs by getting the weight high on the body. Exercises like squatting will definitely work your core/abs, but getting the weight overhead (press, overhead squat, C&J, snatch, etc) will do even more for your abs.
The other side of abs is nutrition. Unless your bodyfat is very low, your rock hard abs are going to be covered with a layer of fat. You might be strong as an ox, but have no visible sign of your abs. I've read that your BF needs to be something like 7% or less to get that washboard look.
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