Smart approach to the Abs

[Two4the$$]

Why do people use high rep with body weight only when building their abs - yet use weights for EVERY OTHER body part?

Is it faster for some reason to NOT use weights?

[MFT81]

^^ I agree,

the reason people dont is cause there scared of bulking up the abs which as we all know but wished otherwise dosent happen overnight.

I got my best results by using a little weight on crunches, oblique crunches etc etc.

I actually no longer have a day where I work abs, Deadlifts and rack pulls are plenty at the poundages I use.

I think people would be better doing "core" movements with a swiss ball as this helps w/ functional strength.

[kaberle_15]

^^ I agree,

the reason people dont is cause there scared of bulking up the abs which as we all know but wished otherwise dosent happen overnight.
I got my best results by using a little weight on crunches, oblique crunches etc etc.

I actually no longer have a day where I work abs, Deadlifts and rack pulls are plenty at the poundages I use.

I think people would be better doing "core" movements with a swiss ball as this helps w/ functional strength.

Exactly, I know that most bodybuilders, including myself, do not like to use any added resistance when training abs because just like any other muscle they will grow and become "bulky" which then will appear to add to the waistline.

[Serotonin]

I use weight and do moderately low reps for abs/obliques. For years I did just stuff with bodyweight and never got the rippling abs or protruding obliques but adding 45lbs minimum to my chest got things to pop out nicely.

[Timm1704]

To start with you would get faster results using weight for ab work, but once they reach a respectable degree of development, ***ending on your goals, drop the weight for ab exercises, or adopt the core stabilisers like advised above

[Two4the$$]

Serotonin ... did your abs get bigger? as in stick out further? thats exactly what I wouldn't want - I'd prefer to have a smaller waist, than one that protrudes... maybe I misunderstood you.

[Serotonin]

I wouldn't say they stuck out any farther, I still wear the same size jeans but the definition around each a**ominal and my obliques became much more profound/robust. If anything my waist has gained more size from my lower back and glutes getting bigger than my abs.

[MFT81]

^^ I know what you mean, my abs stick out and if I wear a tight t-shirt you can see my "abs" (keep in mind im sporting about 10-11% right now) when I first started lifting I kinda had that slim model look with faint etches. Now I have a bit blockier abs kinda like a strong man/powerlifter.

I think the reason is not because of weighted ab exercises but from powerlifts like dl and squat.

If I cut down to contest shape id probably look more like I did when I first started.

[Two4the$$]

Well ... basically, I think you can build them up a bit without increasing circumference, but at somepoint ... continue to grow a muscle ... and you eventually need more area to support the tissue - as in ... first you'll increase the density and separation of it ... but continue, and you'll make them outright bigger ... but using heavy weights and low reps only shortens the time line of moving through the continuum - but doesn't change the developmental process. At least, that's what I'm basing my workout assumptions on now. Otherwise ... if high rep and body weight worked great, I'd do push ups... no?

[*Narkissos*]

It is easy to over-develop the midsection.

By easy i mean simply: the mot minute of circumference increases is immediately noticeable.

A**ominal atrophy is practically unheard of because the abs/obliques are always statically engaged.

Thus, once 'over-developed' they won't decrease in size because you stop training 'em directly... Not as long as you're doing multi-joint resistance exercise at least.

I don't do direct a**ominal training.

When i do i seldom use weight.

My waist in contest shape increased from 25.5"-26" one prior...to 28" last year.. without direct ab training

Simply from playing secondary support musculature during compound lifts.. namely deads; squats; and cleans.

Narkissos

[Two4the$$]

VERY interesting Nark!! But I have a personal problem (I mean specifically related to this subject - or I'd pluralize problemZ) that keeps me from doing dead lifts and squats - I have sciatica ... and lower back problems. Also, the lower part of my stomach sticks out further than the upper portion - beyond what I think the fat pulled by gravity accounts for.

Any opinions? or would a picture help?

VERY nice circumference by the way, I'm effin jealous.

[*Narkissos*]

My waist in contest shape increased from 25.5"-26" one prior...to 28" last year.. without direct ab training

Simply from playing secondary support musculature during compound lifts.. namely deads; squats; and cleans.

Narkissos

I should note... i was effin pissed at that increase.. because i've strived to keep my waist small tru-out all my years of training.

28" on me feels practically obese

[*Narkissos*]

VERY interesting Nark!! But I have a personal problem (I mean specifically related to this subject - or I'd pluralize problemZ) that keeps me from doing dead lifts and squats - I have a sciatica ... and lower back problems.

How severe is the spinal deformation?

Where is the curvature located?

Are the back problems directly related to the sciatica.. or are they representative of a muscular imbalance... or a number of 'em?

hams/hips/
abs/erectors etc.

Also, the lower part of my stomach sticks out further than the upper portion - beyond what I think the fat pulled by gravity accounts for.

I'm not sure this is unnatural.. I think mine does the same.

Any opinions? or would a picture help?

A picture would help i think.

Do you get back pain when you train abs directly?

How about overhead pressing exercises?

[Two4the$$]

How severe is the spinal deformation? Where is the curvature located?

A. In summary of all those questions... I THINK it is actually piriformis, caused by repeated injections in the upper glutes, which created scar tissue, and tightness in the muscles, which then pulled adequately to cause misalignment, which I feel is now a circular problem. I stopped doing injections in my glutes, I bought a theraputic ultrasound machine to reduce the scar tissue/inflammation, and stretch ... according to a Phys. who wrote an awesome artical about how ultrasound can heat deep muscle tissue, and once heated 5 degrees C, you can much more effectively increase the length of the musculotendonous connection... as well as reducing inflammation - as prior to this I was taking upwards of 3grams ED of NSAIDs. I think the sciatic issues are a byproduct, not the actual issue. But, pain shouldn't be disregarded I assume - as it is intended as your body's warning system, and accurately does so sometimes.

I was waiting at this very moment for authorization from my doc to do back extentions ...

I definitely assume I have a problem with muscle imbalances, and would DEFINITELY love some advice of how to address those that you mentioned...

Are the back problems directly related to the sciatica.. or are they representative of a muscular imbalance... or a number of 'em?

hams/hips/
abs/erectors etc.


Do you get back pain when you train abs directly?

I don't get pain from it - in fact, sometimes it lessens it.

How about overhead pressing exercises?

Another thing I avoid - fear of compression ...

[*Narkissos*]

A. In summary of all those questions... I THINK it is actually piriformis,

Let me put in a little more research and thought on the matter and get back to you

I definitely assume I have a problem with muscle imbalances, and would DEFINITELY love some advice of how to address those that you mentioned...

Hit me with a PM with your current and past training routines and response to such.

I don't get pain from it - in fact, sometimes it lessens it.

What ab exercises do you currently utilize..and how extensive of a range-of-motion is incorporated?

Can you fully curl your trunk foward?

Can you reciprocate with a full thrusting of the hips?

..without discomfort that is.

Do higher rep ranges exacerbate the problem? ('problem' being irritation to the area)

Another thing I avoid - fear of compression ...

'Fear' as in rationally or irrationally?

[Two4the$$]

PM Nark ...

[*Narkissos*]

^^^Got it.
Will hit you up as soon as possible