RE: The Basics to Perfect Abs
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RE: The Basics to Perfect Abs - 7/5/2005 1:15:20 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Hey 8pack how about an opinion on this one:
Thursday - Gym Abs
Cable Rope Crunches 3x10
Weighted Hanging Leg Raises 3x8
Ab Machine 3x8
Sunday - Home Abs
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 3x20
Weighted Crunches 3x12
Probably too many sets on Sunday right?
< Message edited by No Quarter -- 7/5/2005 1:16:55 PM >
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RE: The Basics to Perfect Abs - 7/5/2005 1:37:10 PM
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8pack
Posts: 2245
Joined: 2/3/2004
From: Boca Raton, FL
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hey man thats great if you can keep it around 30-45 mins.
(in reply to chris_Ryan)
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RE: The Basics to Perfect Abs - 7/5/2005 1:57:55 PM
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8pack
Posts: 2245
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From: Boca Raton, FL
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Guys, check again. I put up a new routine, a bit harder to do. Its in green
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 7/7/2005 1:29:48 PM
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joedaisydog
Posts: 73
Joined: 5/10/2005
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hey 8pack
iv been trying the blue workout for about a month, and changed to the green for yesterdays workout.
problem is i just cant get my abs to hurt this way, it doesnt feel like im working them enough. I also think iv lost definition and possibly size to my abs.
during the workout i do the 8-15 range of reps and only stop when theres NO chance of being able to do another, when my abs burn like hell.
but it will never feel like theyve been worked this next day! and only working abs 1 time a week, i reeaally feel they are underworked as i feel ready to work them again the next day.
Any Advice?
Cheers
Joe
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 7/7/2005 2:25:10 PM
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8pack
Posts: 2245
Joined: 2/3/2004
From: Boca Raton, FL
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Alright, you been doing it for a month so thats like 3-4 workouts yet? not really enough to notice big difference. The only reason for the muscle loss is if your gaining fat, it aint muscle loss, its just too much fat above the muscle. What is your bf%? Are you watching your diet?
everyone is different, not being sore the next day does not mean you didnt have a good workout.
I see you changed up the routine to the green one, which is a much harder routine. see how that one works for you. If you feel like it is underworked then work your abs 2 times a week. Abs recover faster then other muscles.
and how much protein in grams are you taking daily?
The only reason i see is your body fat.
dont forget that you cant just get a 6 pack by working them out 4 times. it takes time
EDIT:for the green routine, its really important to keep to the rests, do not take any longer rest, get yourself a stop watch.
< Message edited by 8pack -- 7/8/2005 1:01:24 PM >
(in reply to joedaisydog)
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RE: The Basics to Perfect Abs - 7/8/2005 7:38:15 AM
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John54
Posts: 322
Joined: 8/29/2004
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someone told me that you should work your abs out like 4 times a week, but i guess i'll cut it down to 2. this is my ab routine:
Decline Weighted Sit Ups 10-10-10
I don't know what this is called but you lie back down on a flat bench and have half of your ass on the end of the bench, and the other half plus your legs hang off in a straight line, i hold it there for 30 seconds now sincei started to put weight on my legs. i go for 3 sets.
i don't knwo what to do for my obliques though, any suggestions?
i tried those sit ups where you bring your left elbow to your right knee and right elbow to left knee but i don't feel it that much. any suggestions?
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 7/8/2005 8:09:06 AM
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joedaisydog
Posts: 73
Joined: 5/10/2005
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my bf is about 15% but wavers between 10 and 25 every time i measure it! ie the gyms machine is highly, highly inaccurate. But im pretty slim, id say 12-15% bf. my diet is the cleanest its ever been, i intake around 140g protien a day (i wiegh 70kilos).
maybe its simply that im working them but not aching much, its just so frustrating knowing theyre ready to go and trying to stop myself working them!
by the way, howd it go with your free car!?
joe
< Message edited by joedaisydog -- 7/8/2005 8:10:32 AM >
_____________________________
Age: 16
Weight: 155
Bench: 210
Squat: 210
Deadlift: 225
Total: 645
(in reply to John54)
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RE: The Basics to Perfect Abs - 7/25/2005 5:45:19 AM
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3.0vlturbo
Posts: 31
Joined: 6/30/2005
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damm i think iv been over working mine i do them about 5 days a week
6 sets 20 crunches
5 sets 20 twist crunches
3 sets 15 ab roll with a barbell
ill try the weighted ones is the excercise in green as big as you can go in a week i can see the top 4 abs but have alot too go before i can see the last 2 iv started to eat good too im on holidays at the moment so trying too do as much as i can should i cut this out????
(in reply to joedaisydog)
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RE: The Basics to Perfect Abs - 7/25/2005 2:52:18 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Sounds like you're working them too much. Do them 2x a week max and use the extra time you saved to do some cardio work.
(in reply to 3.0vlturbo)
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RE: The Basics to Perfect Abs - 7/26/2005 7:20:56 PM
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MattK123
Posts: 23
Joined: 7/26/2005
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alrite im new here so go easy on me, i have a alrite chest and a sort of 4 pack but i cant get the abs worked undernaeth them i been working out for about a month and a half i work my abs about 4-5 times aweek
about
60 weighted crunches
then about 25 regular crunches
this past week i jus started doing about 2 sets of 30 knee ups
any way to get them lower abbs worked? or to get them deeper or somthing am i on the rite track- i also try to eat healthy no junk chicken, protein, vegatables
heres a recent pic of me
http://i5.photobucket.com/albums/y187/czechurselfson/La%20fitness/mattk_627.jpg
_____________________________
Getting there
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RE: The Basics to Perfect Abs - 7/28/2005 8:25:41 AM
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zigs2900
Posts: 7
Joined: 7/27/2005
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What do u do when you are non-accecible to a cable machine or decline bench>?
(in reply to cougar08)
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RE: The Basics to Perfect Abs - 7/28/2005 9:03:27 PM
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3.0vlturbo
Posts: 31
Joined: 6/30/2005
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Put your feet up on a bench and hold a weight behind your head....
Iv just started that green exercise its deadly......... Thanks
The excercise in green busts me when I do the weighted leg raises but the next day I feel fine Iv done it twice this week would it be alright to add a 3rd day if I dont really feel the burn that well after doing 2 days a week??????
< Message edited by 3.0vlturbo -- 7/31/2005 5:50:01 AM >
(in reply to zigs2900)
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RE: The Basics to Perfect Abs - 7/31/2005 7:30:38 PM
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8pack
Posts: 2245
Joined: 2/3/2004
From: Boca Raton, FL
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no soreness doesnt mean you havent had a good workout, dont worry about that.
i say this all the time, be sure to use a stop watch, timing it in your head is almost impossible. it might feel like one minute but three minutes might have gone by.
< Message edited by 8pack -- 3/26/2006 10:59:02 AM >
(in reply to 3.0vlturbo)
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RE: The Basics to Perfect Abs - 8/1/2005 5:15:08 PM
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mysteryman071
Posts: 12
Joined: 6/9/2005
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what are light weighted sit ups?
and when is the best time to do these excersizes?
< Message edited by mysteryman071 -- 8/1/2005 7:57:47 PM >
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 8/8/2005 9:24:57 AM
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crimmee
Posts: 8
Joined: 8/8/2005
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I have been to other sites and they say not to do cardio work while trying to gain muscle mass. Although I dont not want to gain a spare tire around my abs. Does this mean I should give up my cardio and just do extra ab exercises to make up for this loss is cardio. The site said that the cardio will just slow down my muscle mass gaining speed. Is this true?
(in reply to mysteryman071)
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RE: The Basics to Perfect Abs - 8/9/2005 11:15:00 AM
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Mr.Chopz
Posts: 1
Joined: 8/9/2005
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hey 8 pack i need at least a six pack have u seen my pic,LOL anywayz i dont really excercise but im starting and i have a pretty low cardio can u give me some stepz and tips espeacilly 4 me ????
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Mr.Chopz
(in reply to cougar08)
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RE: The Basics to Perfect Abs - 8/9/2005 3:46:47 PM
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8pack
Posts: 2245
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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quote:
ORIGINAL: crimmee
I have been to other sites and they say not to do cardio work while trying to gain muscle mass. Although I dont not want to gain a spare tire around my abs. Does this mean I should give up my cardio and just do extra ab exercises to make up for this loss is cardio. The site said that the cardio will just slow down my muscle mass gaining speed. Is this true?
Depends, yes and no.
Cardio will use up alot of calories, if you stay with the same diet and do the wrong type of cardio... you can slow it down.
If you got the right type of cardio and a tighter diet, its all good.
(in reply to crimmee)
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RE: The Basics to Perfect Abs - 8/9/2005 3:55:08 PM
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8pack
Posts: 2245
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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quote:
ORIGINAL: Mr.Chopz
hey 8 pack i need at least a six pack have u seen my pic,LOL anywayz i dont really excercise but im starting and i have a pretty low cardio can u give me some stepz and tips espeacilly 4 me ????
What do you want me to tell you man? Why dont you try reading the thread first.
Start easy then after a couple of weeks later go heavier and more intense. Try to listen to your body.
(in reply to Mr.Chopz)
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RE: The Basics to Perfect Abs - 8/11/2005 3:33:21 PM
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desiputar01
Posts: 1
Joined: 8/11/2005
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hey guys i am new here and as well as body building.... my pal got me in to and now thats all i think about.... i am 175 pounds and 19 yrs of age but my bf% i think is around 15 % ... which means that i got lovehandles and currently i only have about 2 pack instead of 6 pack...
my problem is that i can't seem to find a exercise that can work my lower abdominals... i tried reverse crunch but after ten reps i can feel my back packing in and i can hardly breath... plz i need your help and believe i appreciate it... i workout at home since i got all equipment...
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RE: The Basics to Perfect Abs - 8/11/2005 4:03:54 PM
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8pack
Posts: 2245
Joined: 2/3/2004
From: Boca Raton, FL
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Good Form. Since you workout at home get your head by your bed and hold onto it while doing leglifts, Try not to leg lift with your back, use your abs. Btw, your not gonna see the other lower 4 packs unless you lower the BodyFat% so get your diet goin.
Low BF is the key to Abs.
(in reply to desiputar01)
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