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Hows this look???? I'm bulking now..But i wanna keep them strong so when I cut, they'll look excellent. :)
Crunches: 2 sets x 30 reps
Weighted crunches 2 sets x 8-12 reps
Twisting situps 1 set 30-35 reps.
Please add in your routine as well, it would be helpful for me to get a different look on routines..Plus i wouldnt have to worry about making a new thread asking for a new ab routine every few weeks, I could just refer to this thread ! :banana:
Thanks guys,
--Hoss
Another thing...Would it be better to do this routine in the morning, on an empty stomach?
I like to add leg lifts to my ab routines.
Lol Isn't abs and bulking an oxymoron?
Yes it is...lol. I'm just saying I'd like to keep them there, ya know? It would be easier for them to show if they're allready being worked. Throw in your cutting routines for them is what i mean. lolQuote:
Originally Posted by usualsuspect
i have recently been doing those things where you lay on a bench that has a slight decline and has a handle at the top and you lay down on it and put your arms over your head and hold on the handle and while keeping your legs straight move them up then down in a strict manner. Hope that made sense. That gets my abs sore as hell. I usually do 4 sets of 10 along with 2 other exercises.
Thanks bro, i'm gonna try and find out what the machine is you're talking about. It sounds good, thanks again! :)Quote:
Originally Posted by nj123
--Hoss
you dont really need to do all those things just do something like roman chairs 4 sets of 25 and youll be set. and if you really wanna burn em do bicycles after that.
I just use the Torso Trak. I don't know what the excercise is called, but I also hold dumbells in my hands while standing up and I bend to my side, let the dumbel go down to about my knee and then I slowly lift it back up and let the other dumbell fall to about the level of my other knee and then I start again. I do about 15 reps on each side.
What are Roman Chairs and how do you do them?Quote:
Originally Posted by DBarcelo
http://www.getfit.com.au/html/excercises/stomach.htmlQuote:
Originally Posted by cewing
Thats a roman chair?! I always called this Roman Chair: http://www.getfit.com.au/html/excerc...ck-free-36.gif
Anyway my ab routine...I call it 5 minute abs....
- 40 Crunches with knees at 90 degrees in air
- 20 a Side, on my side crunches - http://www.exrx.net/WeightExercises/...ideCrunch.html
- 20 Lying leg lifts
- 20 a Side, crunch/situp with one leg resting on other, elbow touches knee
- 20 Jackknife situps
http://www.exrx.net/WeightExercises/...nifeSitUp.html- 15 a side(30 total) Russian Twists - Basically lean back with feet slightly in air, twist torso to each side, I do it quickly and touch the ground.
http://www.t-mag.com/html/body_125hm.html search for "russian" on page
That's an hyper-extension I think.Quote:
Originally Posted by AbsolutelyLethal
Yeah you are right...I just had a misnomer in my head...****!Quote:
Originally Posted by DBarcelo
My ab workout-works pretty good gets me sore......
4*25 crunches with a medicine ball (8 lb)
4*25 crunches on a swiss ball (feet stabilized on a wall 6 inches apart and 6 inches above ground to throw off balance)
4*10 hanging sideways knee raises with the straps.
3 sets crunches 12 reps
3 sets knees raises 12 reps
3 sets hip thrusts 12 reps
3 sets side crunches 12 reps
Yep. Stick with reps of 12. They're like any other muscle group. Train between 8-15 reps. Big Ol's post is perfect.
Bump, thanks everyone! :D
Is it really most beneficial for you to do reps of 12? or are you being sarcastic? I had always thought abs were best worked when done in high repetitions (as Arnold did his marathon situps in the good ole days) I'm guessing that when you say sets of 12, you mean with heavy weights to failure?Quote:
Originally Posted by RoNNy THe BuLL
Dude if you have one of those balls at your gym try doing them. They are sick. I just do a slight crunch and are always contacting the stomach muscles.. Try it the burn.
Nice abs whitey...Hopefully I'll have mine this first time when I'm through cutting....I can't wait..:) I'm going for 6% bf....if possible I wanna get down to 3-4..comptetition bros....:D
how much rest do abs need to recover? is it good to train them every day? how often for best result?
Quote:
Originally Posted by fritz2435
you definlity dont need to do more then 12 reps per excerise......i hate when i hear people saying "oh, i did 500 cruches yesterday".....their is no way in hell anyone is doing 500 cruches with correct form..........no wayyy
I alway read to avoid weight on the oblique work as it will make you bulky looking on the side...Any opinions on that?
Anyone try the vacuum? Supposedly tightens you up....
http://www.bodybuilding.com/fun/ms-fit5.htm
Quote:
Originally Posted by DBarcelo
dittoQuote:
Originally Posted by RoNNy THe BuLL
do four sets of 25 and thats it nothing else. abs is the fastest muscle to heal so to get it growing gotta do em everyday and gotta work em more intence they are like calves
No weight needed in crunches or decline situps or side crunches.
Sh!t even on side bends i only use a 40lb dumbbell... and the only weight I use is on like cable crunches.
If your abs ever "RELAX" during a set... your doing them wrong... and try doing 5 second decline situps with no rest at the top or bottom... you'll fail at 12 ;)