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I want the ABS!

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DiscussBodybuilding.com Master Lifter Total Posts : 5274 Reward points : 10 Joined: 6/20/2003 Status: online

Fasha223

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I want the ABS! - Friday, May 29, 2009 12:00 PM ( #1 )

Hey everyone,
my workout routine for my abs is

25, 10lb decline crunches then right after i do 25 10lb decline twists. 30 second break then 2 more sets.

next i do 3-25 leg lifts
2-50 crunches on a ball.

Is this good enough 6 times a week? I am going to change the routine in a month or so. Thanks

Age: 18

Height: 6'1"

Weight: 187lbs

BMI: 9% lost 3%

Supplements: Soy protein, NO Xplode, Creatine Mono, CarboMAX

MVP

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Re:I want the ABS! - Friday, May 29, 2009 12:15 PM ( #2 )

I would personally just do abdominal exercises pre or post workout than give them a whole day.

Abdominal visibility is depended upon bodyfat and muscle density. If you have low bodyfat and no muscle.. then it doesn't do good. If you have high bodyfat and strong abdominals, it doesn't do much good either. It's one of those things where you're required to have both.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant

Perrynaytor Total Posts : 1297 Reward points : 10 Joined: 5/19/2007 Status: offline	Reply to message Message Options Re:I want the ABS! - Friday, May 29, 2009 12:24 PM ( #3 ) I would just do some planks and decline sit ups. Squats make your abs stronger too.. feb 2010 220 12-14% bp 315 bs 405 dl 515
#3

MVP Total Posts : 2387 Reward points : 10 Joined: 1/5/2009 Location: Virginia Status: offline	Reply to message Message Options Re:I want the ABS! - Friday, May 29, 2009 12:45 PM ( #4 ) Yeah, planks and side planks do wonders for not just the abdominal muscles but the core. Planks, side planks, hanging leg raises, sit ups. << hits each section of the abs from the top to the bottom and even the obliques. ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant
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optimumhealth

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Re:I want the ABS! - Friday, May 29, 2009 1:59 PM ( #5 )

Exactly...stick with the planks and save your back pain for back exercises. You are also doing it way too often. If you want a muscle to grow, you have to let it rest and recover completely. Think of it this way, if you cut yourself, you let it heal for a few days and it is better. If you keep cutting it open everyday, will it ever heal??

Fasha223

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Re:I want the ABS! - Sunday, May 31, 2009 9:57 PM ( #6 )

Sweet all this advice makes me want to go to the gym right now. I hear what you are saying about resting Optimum but I have heard differently. Since I am young people say it is fine to do what im doing and some say differently. I am wondering do you know of any research or anything?

Age: 18

Height: 6'1"

Weight: 187lbs

BMI: 9% lost 3%

Supplements: Soy protein, NO Xplode, Creatine Mono, CarboMAX

Ironman69 Total Posts : 505 Reward points : 10 Joined: 1/31/2009 Location: India Status: offline	Reply to message Message Options Re:I want the ABS! - Sunday, May 31, 2009 9:59 PM ( #7 ) chk the experts section in the forum. Anbe Sivam. Period.
#7

Fasha223 Total Posts : 19 Reward points : 10 Joined: 5/10/2009 Status: offline	Reply to message Message Options Re:I want the ABS! - Sunday, May 31, 2009 10:00 PM ( #8 ) I can also never feel the burn in the planks.....never anything actually. I would add 35lbs and still feel nothing....just weight. Does anyone else get this with planks? Is that normal? Age: 18 Height: 6'1" Weight: 187lbs BMI: 9% lost 3% Supplements: Soy protein, NO Xplode, Creatine Mono, CarboMAX
#8

_Virtuoso_ Total Posts : 890 Reward points : 10 Joined: 10/4/2006 Location: England Status: offline	Reply to message Message Options Re:I want the ABS! - Sunday, May 31, 2009 10:15 PM ( #9 ) muscles need rest - end of, anyone who says differently is wrong. Work your abs 3x a week at most. V, You're the Clipart Photoshop GOD!
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MVP

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Re:I want the ABS! - Sunday, May 31, 2009 10:21 PM ( #10 )

_Virtuoso_

muscles need rest - end of, anyone who says differently is wrong. Work your abs 3x a week at most.

Yes - they do need rest. But muscle does not have to be fully repaired to be trained again.

Complete tissue remodeling can take weeks, no one should base their training around that.. periodization allows you to recovery while training.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant

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_Virtuoso_

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Re:I want the ABS! - Sunday, May 31, 2009 10:30 PM ( #11 )

MVP

_Virtuoso_

muscles need rest - end of, anyone who says differently is wrong. Work your abs 3x a week at most.

Yes - they do need rest. But muscle does not have to be fully repaired to be trained again.

Complete tissue remodeling can take weeks, no one should base their training around that.. periodization allows you to recovery while training.

I don't see how you came up with that response to what I said? Training abdominal muscles 6x a week is simply too much and they are barely getting 24 hours rest which is a far cry from being 'fully repaired'.

V,
You're the Clipart Photoshop GOD!

#11

Ironman69 Total Posts : 505 Reward points : 10 Joined: 1/31/2009 Location: India Status: offline	Reply to message Message Options Re:I want the ABS! - Sunday, May 31, 2009 10:59 PM ( #12 ) from what I know, ppl into endurance training DO train 5/6 days a week. but for BB, I guess 3X is more than sufficient. after weight training, so that the core does not tire out early. [correct me if im wrong pls] Anbe Sivam. Period.
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MVP

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Re:I want the ABS! - Sunday, May 31, 2009 11:11 PM ( #13 )

_Virtuoso_

I don't see how you came up with that response to what I said? Training abdominal muscles 6x a week is simply too much and they are barely getting 24 hours rest which is a far cry from being 'fully repaired'.

I thought you were saying that training muscle groups frequently was wrong - sorry.

Ironman69

from what I know, ppl into endurance training DO train 5/6 days a week.

but for BB, I guess 3X is more than sufficient. after weight training, so that the core does not tire out early.

[correct me if im wrong pls]

Bodybuilders train muscle groups directly once per week; they train much differently than we do seeing they're on a totally different level. They isolate their entire body and spend hours in the gym.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant

#13

Moodster Total Posts : 195 Reward points : 10 Joined: 8/5/2007 Location: The Gym Status: offline	Reply to message Message Options Re:I want the ABS! - Monday, June 01, 2009 9:00 AM ( #14 ) I agree with the majority of the posters in this thread. You should just incorporate Planks/ leg lifts and possibly crunches. The rest should be cardio and a good diet. Diet is probably the most important thing in this regime. Low carbs, low fat, low calories etc.. common sense
#14

Fasha223 Total Posts : 19 Reward points : 10 Joined: 5/10/2009 Status: offline	Reply to message Message Options Re:I want the ABS! - Wednesday, June 03, 2009 4:20 PM ( #15 ) Is doing 150 suspended leg lifts...3-50 a good lower ab routine...with all the other things of course? Age: 18 Height: 6'1" Weight: 187lbs BMI: 9% lost 3% Supplements: Soy protein, NO Xplode, Creatine Mono, CarboMAX
#15

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