The Basics to Perfect Abs
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The Basics to Perfect Abs - 5/14/2005 8:40:20 AM
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8pack
Posts: 1257
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From: Boca Raton, FL
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The Basics to Perfect Abs
Low Body Fat is the first key step to Perfect Abs. After that, it’s all working out to achieve the Perfect Abs. What you gotta do is get yourself organized, watch what you eat. Start off by canceling out the Whopper Menus off of your daily meals. After the canceling, take everything out of your refrigerator, and throw them away. You are now fresh. Go to your food store and fill your refrigerator with healthy and useful food like vegetables, fish etc.
Other then eating healthy to lower your BF% is doing cardio, What I do for cardio is Shadow Boxing, Heavy Bag, and Jump Rope, I do this because I box, this seems to be enough for me but the most popular and best cardio is Running or Swimming.
Abs are just like any other muscle group in your body but most people do not treat them like one. You should train your abs 1-2 times a week. You need to try it out and see which one fits better for you. A basic routine would go like this:
Crunches for 2 sets 30 reps
Sit Ups for 2 sets 30 reps
But this is a limited routine, you can only get so far. If you want your abs to pop out, be ripped and hard, your abs need much more of an intense workout. What I recommend is to have this routine for 3 weeks in a row, once or twic every week of course, taking 1-2 min rest between sets :
Weighted Decline Crunches 8 reps for 3 sets
Cable Crunches 8 reps for 3 sets
Weighted Leg Lifts- 8 reps for 3 sets
Then after having done this for 3 weeks, do this endurance routine for 1 week:
Light Weighted Sit Ups- 25 reps for 2 sets
Leg Lifts- 25 reps for 3 sets (or however many reps you can do)
After that, repeat the 4 week routine.
Or another way of training. Supersets (little more advanced stuff):
Weighted Decline Crunches - 16 reps
20 sec rest
Weighted Leg Lifts - 16 reps
45 sec rest
Weighted Decline Crunches - 14 reps
20 sec rest
Weighted Leg Lifts - 14 reps
45 sec rest
Weighted Decline Crunches - 12 reps
20 sec rest
Weighted Leg Lifts - 12 reps
45 sec rest
Weighted Decline Crunches - 10 reps
20 sec rest
Weighted Leg Lifts - 10 reps
45 sec rest
Weighted Decline Crunches - 8 reps
20 sec rest
Weighted Leg Lifts - 8 reps
If you want results with this routine, you need to keep with the timing, you cannot do this routine without a stop watch.
Some Things to Keep in Mind
-Try doing your cardio on different days then your training days.
-Train with a Partner.
-Don't eat protein bars before workout.
-Focus mentally to your workout.
< Message edited by 8pack -- 6/4/2006 2:02:36 PM >
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RE: The Perfect Abs - 5/16/2005 4:43:22 PM
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The Sheep Man
Posts: 1274
Joined: 3/27/2005
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my cable machine only goes up to 150 lbs and cable crunches with such a low weight are a joke, should i use the lat pull down machine instead?
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RE: The Perfect Abs - 5/16/2005 6:25:52 PM
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8pack
Posts: 1257
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From: Boca Raton, FL
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You can change it how ever much you like man, as long as you feel the intense workout.
(in reply to The Sheep Man)
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RE: The Perfect Abs - 5/16/2005 6:38:00 PM
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The Sheep Man
Posts: 1274
Joined: 3/27/2005
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so i should try to find a weight i can only do 8 with?
(in reply to 8pack)
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RE: The Perfect Abs - 5/28/2005 11:23:33 AM
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andy
Posts: 1013
Joined: 8/21/2004
From: Ohio
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you should work your abs 2x a week since the abs fibers recover fast. Also stick in the 8-12 reps area since they are the key hypertrophy are for muscle growth. I would do 7 sets each ab workout to equal 14 sets total a week. the best mass building exercise for abs would be wieght crunches. to perform these lay on you bench press with your head hanging off. then take a dumbell will say 10 pound dumbell and hold it behind your head. Then do a normal crunch like you would on the ground. when you do these breath out as you crunch as much as you can. Because your abs cannot contract fully with air in you. do 3 sets of 8-12 reps if you can do all 12 on last rep increase the wieght next ab workout. Only take 30 sec break in between sets max. because your abs recover faster then other muscles. Keep a chart as you should be doing to see progress and keep track. My ab workout looks like this....
Tuesday/friday-wieghted crunches 3 sets, wieghted twist crunches 2 sets, hanging leg raises or decline crunches 2 sets
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
(in reply to The Sheep Man)
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RE: The Basics to Perfect Abs - 5/28/2005 4:35:03 PM
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Trick
Posts: 65
Joined: 4/13/2005
From: South MS
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OK, i'm not a teenager (that was like 100 years ago) ,, but i still want good abs, i have been doing 100 crunchs (4 sets of 25) and 100 leg raises (4 sets of 25) 50 twist crunchs(2 sets of 25) per day 5 days a week for that last two months .Because of the abs being able to recover fast, is what i'm doing over working the abs ?
_____________________________
I refuse to fail !!
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RE: The Basics to Perfect Abs - 5/28/2005 5:56:25 PM
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8pack
Posts: 1257
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From: Boca Raton, FL
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Trick, try out an intense workout and see how long it takes your abs to recover
< Message edited by 8pack -- 7/5/2005 2:07:59 PM >
(in reply to Pennsylvania Jock)
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RE: The Basics to Perfect Abs - 5/28/2005 8:28:22 PM
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Trick
Posts: 65
Joined: 4/13/2005
From: South MS
Status: offline
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I will start this Monday on a more intense ab workout along with my regular cardio,10 miles on a bike,40 mins of cardio and 10 mins of rope.So, i'll add the routine you posted above.I am cutting right now, so i know this will help.
Thanks ~ Trick
_____________________________
I refuse to fail !!
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 6/1/2005 9:53:19 AM
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hcr250
Posts: 223
Joined: 2/16/2005
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hey 8pack, can i build up the ab muscles on a cut? are they different then other muscles where they can grow without an excess amount of cals?
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 6/1/2005 3:26:23 PM
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chris_Ryan
Posts: 136
Joined: 1/28/2005
From: Liverpool, UK
Status: offline
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Well i tell you what seems to be working for me.
I have been doing this every nite Mon-Fri along with my normal routine (Mon=chest, tue=shoulder, wed=legs, thur=arms, fri=back)
Crunches 3 - 10
Dual Crunches 3 - 10
Torso Twists 3 - 10
Low Leg raises 2 - 10
Jack-Kinives 2 - 10
Knee Ups 2 - 10
Extensions 2 - 10
What do ya's think?
I am thinking of upgrading though to a new more advanced routine a magazine i have.
(in reply to hcr250)
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RE: The Basics to Perfect Abs - 6/1/2005 4:07:58 PM
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8pack
Posts: 1257
Joined: 2/3/2004
From: Boca Raton, FL
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lol chris ryan, now i know your not doing that for your abs. 17 sets???
< Message edited by 8pack -- 7/5/2005 2:09:07 PM >
(in reply to chris_Ryan)
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RE: The Basics to Perfect Abs - 6/1/2005 9:24:43 PM
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NoLiMiTtHuG
Posts: 9
Joined: 6/1/2005
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hey yo i live in miami, FL WhAt DeY DO!!!! ha ha anyways thanx for the abs tips man your routine sounds badass and ima try it out ima let you kno bout the results ina a month or so... reply this msg..
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 6/1/2005 9:33:09 PM
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NoLiMiTtHuG
Posts: 9
Joined: 6/1/2005
Status: offline
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yo 8pack, ima try put ur routine for a mopnth or two and ima let you kno of the results yo 4get that skinny kid andy he doesnt have a clue.. ur routine sounds badass and ima try it out reply to this msg man cuz i say abs like urs is good enuf to pull the hoes... i live in miami, fl by the way just so u kno that im kinds close...
(in reply to hcr250)
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RE: The Basics to Perfect Abs - 6/1/2005 9:50:44 PM
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Darren884
Posts: 54
Joined: 3/8/2005
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OK 8pack how is this routine? I run 2 miles per day take only weds off and sometimes sunday. I do 60 crunches per day. After I work out I swim for about half an hour. Will this help? My belly is losin fat I can tell but I want the abs.
(in reply to NoLiMiTtHuG)
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RE: The Basics to Perfect Abs - 6/6/2005 10:18:28 AM
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8pack
Posts: 1257
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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I see your getting tons of cardio, but take the 60 crunches out, your already getting endurance work with swimming. You can just stick to swimming or if you really want to work your abs, pick up a dumbell and do weighted crunches ONCE A WEEK, not everyday. abs might recover faster then other muscles but they still take time to recover.
(in reply to Darren884)
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RE: The Basics to Perfect Abs - 6/10/2005 6:57:12 PM
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Flexin Mexican
Posts: 80
Joined: 6/10/2005
From: Holland,MI
Status: offline
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Hey 8pack im 16 and i finally can see the six always was stuck with a four a very toned and defined four for me at least but like i hate theres like a buch of fat at the bottom of my stomach and i like doesnt show the sixth that good what should i do
Age:16
WGT:147
Hgt:5'7
Bench:250
Squat:335
Goal:wanna hit 300 bench
(in reply to 8pack)
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RE: The Basics to Perfect Abs - 6/11/2005 8:56:39 PM
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Njznumba1stunna
Posts: 1
Joined: 6/11/2005
Status: offline
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Hey, this is a great forum! I have a question. I am 140lbs and I look slim. The problem is have alot of stomach fat. Can you please give me some info on what I should do? Thanks!
(in reply to chris_Ryan)
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RE: The Basics to Perfect Abs - 7/5/2005 12:15:26 PM
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cougar08
Posts: 1
Joined: 7/5/2005
Status: offline
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Hey 8pack. I'm 18, and am a runner. I ran track at college this past spring. I get plenty of cardio by running 7-8 mile a day for 6 days a week. I was kind of born with a six pack but I want to build better definition. I like the sound of you intense work out but I don't have access to a decline bench nor a cable machine. What would you advise doing in place of these? Thanks for the help.
cougar08
(in reply to Njznumba1stunna)
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