Anabolic Member
Nope... no cardio this week. What's wrong with doing MMA for cardio?! I hate doing cardio... no treadmill, eliptical, etc. for me. I'd rather go mountain biking in the woods or MMA training. You get a lot better work out IMHO. Treadmills suck- the fat soccer mom's trying to lose their FUPA can have them. I'll stick to wrestling around on the mat with other grown men and doing Yoga with my girl. Yoga is some hard shit....Originally Posted by Capebuffalo
Elite-AR-Hall of Famer
ill be the first to admit that i could definitely NOT do that many reps (or sets) right now. shoot i thought i was doing good at 20 hanging leg lifts (pike) for 3 sets.. (i actually cant even do 20 for the 3rd set).. i do em slow though.. and hold at the top.Oh shut up and go do that ab routine..... that is IF you can bang out that many reps...
gonna give ur routine a go. and i have MI's ab routine bookmarked as well! i had to google wood chops (or whatever its called) and i like em and am gonna do them! the thing about abs is with my schedule i work out every single day either lifting or cardio and i do it at lunch and dont really have time to get abs in with that many sets and still do either my cardio or my lifting.. im gonna have to MAKE time now cuz spring will be here in a couple months and im about to hit the cut hard! abs will be included!
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
I'll sacrifice myself and volunteer for this aspect of judging as well.....He's one of my recruits. Lol. Been advertising in the nutritional forum for the folks wanting to cut!
I happy to assist with female judging....if we get more than one!!!
Anabolic Member
I had the EXACT same stomach as you do. You need to work on your inner ab muscles and obliques a lot more than your outer abs. The inner ab muscles will "suck in" your stomach and force your outer ab muscles to appear a lot faster. Don't use weights either.. for any of it. You won't get definition with weights. Some people do- most don't. Judging by your avi pic- you may not even need to work outer abs much at all. Inner abs are gonna pop those suckers out.
With the routine I sent you- make sure you keep your core tight and straight. I wouldn't worry about how many reps you do. Worry more about not swinging and using your other muscles to cheat even if you can only do a few reps. You definitely want to do all the sets though because you'll hit your abs from all kinds of angles and that's gonna force some quick growth. I'd start out with 5 perfect reps of every exercise. Those side angle hanging leg raises are gonna hurt after only 2-3 reps anyways but those will tear up your inner ab muscles something awful and you're gonna be sore as hell after those.
Elite-AR-Hall of Famer
where was that post? i need to bookmark it! transversus abdominis right?
Anabolic Member
405... when you're doing leg raises and such... what are you doing them on? Are you doing them suspended? Not sure if your gym has them but if not; buy these:
http://www.thefitnessoutlet.com/body...hannelid=FROOG
My gym didn't have them so I bought some and bring my own. I just hang from whatever I can find and those things work best IMHO because you can focus on keeping your core tight and controlled instead of worrying about hanging.
Anabolic Member
Yea, transversus abdominis... I'll repost.
Back in the day (20-30 years old) I was using weights working abs for pretty much everything. That built a solid muscle "girdle" type appearance where there was a ton of muscle with no separation. Then I learned from one of my old trainers whom was working on his masters in Kinesiology where my flaw in my routine was. The routine I gave you is what he gave me 2 years ago and I still do the same routine now. I just increased the reps as time progressed.
Elite-AR-Hall of Famer
thx pal!
Senior Member
This is what has happened to me!If they only knew...they would never leave
Natural & Juiced comps for those of us that arent willing to use juice before 25?
Has a nice ring to it man!! I like it.
I don't do any Isolation exercises any more.. From what i know and understand now, isolation is highly inefficient.. JUST IMO, not trying to push my views on anyone.
Knowledgeable Elite ~ Respected Female Leader ~
Such generosity Kel.
When I am ready to cut U wanna be my judge???
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
I give, I give.
Sure!
Elite-AR-Hall of Famer
one of the gyms i go to has em and the other one has that pull-up/ turn around the other way and grab the handles leg raises thing
but i have considered buying some. one area i have to fix is my tendency to swing..
Anabolic Member
For the hanging exercises; I strongly recommend arm straps to hang from and spend more time focusing on keeping your core tight and body from swinging. Just keeping your body from swinging is an exercise in itself. I'd just focus on doing every set regardless of how many reps you can do of each- reps will go up with time. Took me over 2 years to get to this rep count. First 1 x 100 Decline set is warm up. Keeping core tight and not swinging are priority #1. I tried to explain each exercise the best I could.. I make up my own names for them sometimes. Let me know if you don't understand one of them and I'll see if I can find a video online.
Decline Crunches: 1 x 100
Hanging leg lifts: 1 x 50
Hanging leg kicks: 1 x 300 (this is where you are suspended, core tight, just kicking like you are swimming but focus on not swinging at all. feet should only be moving only a couple inches)
Hanging side leg lifts: 1 x 30 each side (keep upper body straight lift legs at an angle using your abs to twist your torso/legs while keeping your upper body straight)
Hanging V: 1 x 50 (Lift legs from straight out to a V and hold for 2 seconds controlled back down to normal position)
Wood Chop Decline: 1 x 50 (I use 20 lb dumbbell for this)
Wood Chop Incline: 1 x 50 (I use 20 lb dumbbell for this)
Decline Bench twist crunch: 1 x 100
Leg Cross twist crunch: 1 x 100 (regular flat crunches on the floor but cross your legs and go to alternate side with elbow)
Anabolic Member
THAT is where those abs come in completely isolated.one of the gyms i go to has em and the other one has that pull-up/ turn around the other way and grab the handles leg raises thing
but i have considered buying some. one area i have to fix is my tendency to swing..If you focus more on not swinging than you do the actual rep- your abs indirectly will take over because they are the only thing that can stop you from swinging. 5 reps with no swinging is gonna do more for your abs than 20 reps when you're swinging like my girlfriend will be tonight on my Christmas present
I'd seriously start with even just 2 reps of every exercise and go from there. On those hanging side leg raises... I can only do 30 on each side after doing them for 2 years. Be happy if you can do 1 without swinging. That's all your inner ab completely isolated doing that one.
- MONITOR -
Post an ab pic Dan the man.
Anabolic Member
Oh yea- forget the whole pull up bar dangling raises thing... you can't focus on abs that way. You have to worry about hanging there as well as not swinging. I even use the straps at home. I bought one of those stupid lat pull up bars that goes in your door frame and just connect the arm bands to that to hang from. As long as you find something that can hold your weight to connect those arm straps to and dangle.... no excuses to not do the routine 3 times a week...
Elite-AR-Hall of Famer
bold
Anabolic Member
I had one up until 405 made fun of my shorts..... but here's one I'll post just for you... after I just kicked some dude in the face....
Member
18-20% bf crazy!
I had one up until 405 made fun of my shorts..... but here's one I'll post just for you... after I just kicked some dude in the face....
<img src="http://forums.steroid.com/attachment.php?attachmentid=131495"/>
Not to bring up the fat debate again but...
Would the correct % be 18-20% of your body's cells are fat cells whereas other people refer to the % as what % of your body weight is fat (not including bone marrow fat)
Anabolic Member
Hanging leg kicks: Legs are hanging straight down. Entire body is relaxed just dangling straight. Then tighten your core, and kick like you are swimming. Your feet should only move like 4-6 inches. The focus on this exercise is that the kicking is gonna make you start swinging- but your core is gonna fight that with your ab muscles. Before hanging- try it laying down. Lay down on the ground, lift legs up about 6 inches off the ground, and start kicking just a little tiny bit.
Wood Chops: You can do this with dumbbells or a machine. On a cross over cable machine for starters works best. When you can control it- switch to dumbbells as it will add even more stress trying to balance the dumbbell. Make sure you are using your core to twist/move the weight and not your arms. Keep your arms stiff and straight. Your body is gonna try and cheat by using your arms.
Here are videos:
http://www.youtube.com/watch?v=qbscBF209CY
http://www.youtube.com/watch?v=ZdJS0PYcMTw
BUT... what I do different from this video in my routine is I go from the high position and come directly down trying to touch my toe on the opposite leg to get the full range of motion. I also only use one arm to hold it and the other is behind my back. You have to do each side of your body (obviously).
Last edited by dan991; 01-07-2013 at 04:19 PM.
Anabolic Member
This discussion was 2 pages ago..... and I'm not gonna add 2 more pages commenting but I'm at about 14-17% in that pic.
Member
Thanks. I'll read those pages. Had a hard time following so many posts!
Anabolic Member
BTW.. MOST important.... minimal rest between those ab sets. 1 minute or less. I go non-stop from one to the other but that took a while to work up to... Again.. start with low reps and work up.
Knowledgeable Member
if I said please and thank you I would not be demanding, damn it!
Anabolic Member
I dunno... abs is tricky because they are small and don't get much of a work out from other exercises. My routine is different than most though. I work out two days in the gym and do entire upper body one day and entire lower body another day. I also don't leave any rests between sets and go from one set to the next in only the amount of time it takes to walk from place to place.... but I'm in and out of the gym in 40 min or less. I also do non-conventional exercises that you rarely see in the gym anymore. Everyone does bench, curls, etc... I do push up's still. 100 regular push ups then drop down your knees and do 100 more to isolate your chest. There are SOOOOOOO many big dudes in the gym that can grab 100 lb dumbbells and do incline presses all day- take them to a Yoga class and watch them cry like a bunch of sissies.
This machine is god to me. I do a lot of my work outs on it.
Last edited by dan991; 01-07-2013 at 04:45 PM.
Not Here
Win what contest?I've been here a long time.. and now I'm gonna go get 3 McRib's for lunch; pack on some more body fat to get to 30%, and then cut hard and win this contest.
- MONITOR -
Best girlfriend gift competition
Anabolic Member
The one being planned on page 1 of this thread before all the other discussions... lol
Anabolic Member
Are you done being a hater yet? If not... we can start a "I Hate Dan" thread just for you.
aka "JOB"
I agree that you might be around 14% in that pic...I would not put you as high as 17% though (bone marrow fat or not lol)
- MONITOR -
Are you done being a hater yet? If not... we can start a "I Hate Dan" thread just for you.
No I got plenty more hate.
Anabolic Member
Okay- lets say 14%. I weighed in at 177.2 lbs the day before which I know is accurate because I had to weigh in pre-fight. My argument in all these fat content posts is like I said before, people coming on here throwing out 8% as a number. See this thread: http://forums.steroid.com/showthread...88#post6324288
There is a dude the same height as me claiming to 20 lbs bigger than I am, with 8% body fat.... after one cycle; at 24 years old. LOL Gets annoying after I spent over a full decade more than him in the gym cycle or no cycle...
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
Ok. We need to get back to the original topic of this thread. This has been the worst hijacking i've seen in a long time! Interesting yes, but it's run it's course. Start a thread on fat cells if needed.
Please.
Knowledgeable Member
kel I have a face palm on standby, just give the word.
Senior Member
hahahaha!
Not Here
You are correct. My apologies to you sir. Now back to the talk at hand.
Start date..... 15Mar2013????
aka "JOB"
Would it be possible to see an outline of contest criteria Misery? Some idea of what is to be expected....
Senior Member
Yep - Separate categories for Natural / Un-Natural competitors?
Productive Member
Just because someone has been in the gym less time than you dosent mean anything. Look at Jeff Seid. He's 18 years old and looks better than any of us ever will.
Phil Heath became an IFBB pro bodybuilder after being a college basketball player in only 6 years.
Stop using your experience in the gym as a gauge of someone elses stats. You may be right about everything you said, i'm not gonna question it, whether I believe it or not. But some people have great genetics and some don't. Simple. Honestly I believe the dude was that low. One of my buddies got second in Oregon for physique. He's only 19. Probably had lower than 8% on the day of competition. He's been in the gym for around 4 years now. I've been training since I was eleven and still haven't competed yet. Time in the gym doesn't matter as much as work ethic.
Senior Member
this ^
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