i want killer abs

[wildchild]

Yeah robert as i said i go to the gym twice or sometimes 3 times a week and do thai boxing twice a week. When i go to the gym i work a different part each time although my first day i always do my chest. The thai boxing is more of a full body workout though.

 

[harwell]

I work out 3x a week, mondays are chest and triceps, weds. are legs, and friday i do back and biceps (forearms)... all three days i do 4 set of weighted crunches... no need for much else...

I try and keep it as short and intense as possible following the Gaining Mass! program by Anthony Ellis... he's got his stuff together. I know a lot of people are training for different things and thus this program wouldn't be for everybody. Everyone has to find the exercises that work for them, but I have learned that more is not better when it comes to frequency and amount of time spent in the gym.

(I've heard boxing is a lot harder than it looks, obviously, but just bouncing around in a ring can take it out of you! I'd love to learn how to sometime.)

 

[wildchild]

Its not so much bouncing around the ring that takes it out you. Its the intense exercise they get you doing and it really gets you sweating because everyone else is doing it and theres someone there pushing you so i think you push yourself harder so you keep up with everyone. Punching and kicking Pads / Bags is a really good hard workout too though.

 

[Not Quite There]

Originally posted by tibbetts
The first thing you want to remember when you train you abs is that just like your upper body or lower body, your abs need rest. So you want to train them every other day and give them a day of rest. If you do not do this...you are not allowing the muscles to repair themselves, thus over training. Overtraining muscles does not promote muscle growth so therefore, your ab muscles will not grow. Also a cardio program should be maintained if you have excess body fat. You can train cardio everyday so running or any type of movements for at least 20 minutes a day will work fine. Ok..so here is a sample routine that we use in our classes and some that I have came up with on my own. This works best if you are already warmed up and its really effective after a short cardio workout (5 minutes).

1. Start out by laying flat on your back and crossing your right arm over your chest and touch your left shoulder. Make sure your legs are flat on the ground. Concentrate on raising your right shoulder off the ground about 3 to 4 inches. Make sure and go very slow so you get a good burn in the upper right side of your abs. Do 20 reps then go do step 2.

2. Stay in the same position and bend your left knee. Then cross your right foot over your left knee and put your right hand behind your head. You want to concentrate on bringing your right elbow to your right knee. This will really pound your mid abs on your right side. Do 20 reps and then move on.

3. Keep your left leg bent and then straighten out your right leg. Keep your right hand behind your head. Just like you did in step 1, you want to raise up off the ground about 3 to 4 inches, but at the same time, you will raise up your right leg off the ground about the same distance of 3 to 4 inches. 20 reps. Do this at the same time together to really work that lower right side of the abs. After you complete step 3, switch sides and do the same 3 steps for the left side, then progress to step 4.

4. About now you should have massive blood flow to your abs which is a good thing. I am sure that everybody knows what a bicycle is, but I am still going to explain it. Place your hands behind your head and bend both knees evenly. You want to lift up your left knee and bring your right elbow up to meet it. Release and then bring your right knee to your left elbow. Do this for 1 minute in a slow and controlled manner. This is not about speed, it is about control. Move to step 5.

5. Now lets switch directions and lay flat on the ground with your legs extended and arms extended above your head. Raise your arms and your legs about 3 inches off the ground and hold it there for 1 minute. After a minute passes, bring your arms and your legs all the way up and let them meet in the air. Do this for 20 reps. After that, extend them back out and hold them again 3 inches off the ground for 1 minute. Step 6 is next.

6. Now you want to move on to kick outs. Sit halfway up and place your hands behind your with your fingers facing towards your feet. Raise your feet off the ground and find your balance. You will have to vary between leaning back and placing your hands in the right place. After you find your balance, kick out your legs by extending them all the way out and then bringing your knees to your chest. You want to kinda bring your upper body forward as your knees are coming to your chest. Do this in a slightly faster pace and vary between holding out your legs for 10 seconds every 30 seconds or so. Do this for 2 minutes. Finally the last step.

7. At this point I hope that you are about to die, but we are not done yet. Go back to steps 1-3 and do them again. Make sure and stretch out well and drink plenty of water. This pounding routine should be done every other day for best results. Do it everyday and you are screwing yourself. I hope that you will be sore after trying it. If you are very well conditioned and can hack more...try adding some of your own varations to it as well and remember...varation is the key to great abs. Take care.

I got that from a forum. try it.

I've been using some of these for about a month now, and have definatly noticed some improvement, i recomend these routine, but vary it to what you think best suits you.

 

[Sh0t]

If you want your abs to grow, you will have to overload them, like any other muscle.

You will need to do exercises that allow you to move a heavy load with them, such as cable rope crunches and incline weighted crunches.

Your abs will also get isometric work stablizing your trunk during heavy compound work such as deads and squats.

You can/should work them once a week or once every 4 days, using the same principle as training any other muscle.


http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html


Yes, if you have fat covering them, you won't see your "packs"

Another warning is that growing your abdominals will indeed widen your waistline and such, so be careful. Make sure to add vacuums to your routine to counteract this.

 

[Kerensky]

What are vacuums?

 

[eggnawgkid]

Originally posted by Kerensky
What are vacuums?

They're things you use to clean carpets, floors, and such.

Seriously, I was wondering the same thing though.

 

[Oxide]

My question is... is there a point to trainnig abs if you are bulking?
If the fat is going to cover them up, there is no need to work your ass off to make em appear untill you start cutting..

I am not saying dont work them at all.. make sure you do have strong abs.. i am just wondering if i should be doing them 3 times a week when i am not going to see em till im cutting?


Another thing.. my buddy blindly believes that number=progress.. so he does 100 sit ups every day... now he is bulking too..but his abs actually show decently.. looks like they hav grown.. besides being lower BF level, do abs increase in size, just not very much when worked this many times? or is he wasting his time?

 

[naoi deag se deag]

By "vacuum" do you mean the yoga asana? That causes impotence and can seriously wreck your internals for awhile if you do it wrong. It's best not to learn about it from a chat board.

Also, I don't understand why you'd want to slim your waistline down if you want a strong core. Yeah, a really strong core spreads out, so why try and retard that? All the old time strongmen had incredible abs without the waspy waists.

 

[semag]

http://www.bodybuilding.com/fun/exercises.php?Name=Stomach+Vacuum

 

[Jay-X]

Originally posted by MindOverMatter
I'll believe it when I see it.

edit - and by that I mean seeing you at 6% bf naturally. Even with a super clean cutting diet, you'd only get down to 8%, 7% MAYBE. 6% no way.

And I'd honestly like to see how much progress you've made with a 7-8% all year round bodyfat. Even with the cleanest bulk you will go over 9%, so for you to maintain that bf all year round tells me you probably haven't grown that much.

personally, i can get down to 8% without any effort. last summer i was at around 7,5% and i ate a lot of stuff. i didn't even work out, i just cycled around town every other day. with a little more effort, i could have gotten down to 7%, so i think it's bullsh1t to say that it needs a super clean cutting diet to get so down. 6% would have needed a lot of effort, but i could have done it without any drugs, i'm sure.

 

[naoi deag se deag]

Originally posted by semag
http://www.bodybuilding.com/fun/exercises.php?Name=Stomach+Vacuum

Yeah, I did that all summer. Caused some short-term impotence () and a lot of painful stretching in my viscera. It does what it promises - I had the skinniest waist ever. I still don't recommend it though.

 

[Maybnoob]

Hello people im a cheap guy, so i cant go to gym or buy any waits or machines etc. I there any exercises i can do like in my room without the use of such machine to get a good pack.
Thanxs