Good AB exercises?
06-22-2008, 02:03 AM
#3
1.0 BAR
Join Date: Nov 2006
Posts: 508
Re: Good AB exercises?
roller ***** and sit up crunch ( dont lay your back on the ground ) i usually do 3 sets of 50 with now more than 25 seconds in between then with roller ***** i do 10 left 10 right 10 left 10 right and repeat until your neck hurst cause your abs will go numb after about 4-5 min.
Abdominal Training Tips
Breathing: It is often preached to exhale on the contraction and inhale on the negative portion of the repetition. However, you can produce stronger muscular contractions by holding your breath during ab exercises. For example, try exhaling only after you've nearly reached completion of the exercise.
Concentration: Michelangelo did not sculpt his masterpieces with his eyes closed, so what makes you think you can sculpt abs with your eyes closed. As hard as it might be, look at your abs during the exercise - it will improve your concentration.
Body Fat: Everyone has abs, some people don't see them because there is a layer of fat around their waist. (ie. you need a low body fat percentage to see your abs) On the days you are not lifting, try some cardio and look into some thermogenics.
It's quality, not quantity that counts: If you can pump out 1000 crunches in 5 minutes, here's a toast and a tip of the hat, but I really don't care. Train the abs like every other muscle. I only give my abs 8 repetitions of each exercise and they look pretty good. Training your abs for long distance repetitions will only be training their endurance, not their strength - and it's the strength that shows.
Feel the searing burn: Although you do not necessarily have to feel the burn on every repetition to know that you're stimulating muscle growth, it's a good mental factor to feel some resistance. For resistance, wrap leg weights around your ankles, do sit-ups with a weight on your chest, cancel out regular crunches and do weighted, overhead pull-down crunches on a weight bench.
Abs don't cost money: Return that sh*t you bought from that television commercial that aired at 3:00 in the morning. To train abs, you do not need one of those roller things or special contraptions.
If you want them, act like you got them: It may sound stupid, but after you complete a full set, pose and contract your abs. Yes, I said it, pose! As long as your mom doesn't catch you posing in the mirror, it will be all good. Posing contracts the muscles further and helps separate the muscles to give them that more defined, ripped look.
Abdominal Training Tips
Breathing: It is often preached to exhale on the contraction and inhale on the negative portion of the repetition. However, you can produce stronger muscular contractions by holding your breath during ab exercises. For example, try exhaling only after you've nearly reached completion of the exercise.
Concentration: Michelangelo did not sculpt his masterpieces with his eyes closed, so what makes you think you can sculpt abs with your eyes closed. As hard as it might be, look at your abs during the exercise - it will improve your concentration.
Body Fat: Everyone has abs, some people don't see them because there is a layer of fat around their waist. (ie. you need a low body fat percentage to see your abs) On the days you are not lifting, try some cardio and look into some thermogenics.
It's quality, not quantity that counts: If you can pump out 1000 crunches in 5 minutes, here's a toast and a tip of the hat, but I really don't care. Train the abs like every other muscle. I only give my abs 8 repetitions of each exercise and they look pretty good. Training your abs for long distance repetitions will only be training their endurance, not their strength - and it's the strength that shows.
Feel the searing burn: Although you do not necessarily have to feel the burn on every repetition to know that you're stimulating muscle growth, it's a good mental factor to feel some resistance. For resistance, wrap leg weights around your ankles, do sit-ups with a weight on your chest, cancel out regular crunches and do weighted, overhead pull-down crunches on a weight bench.
Abs don't cost money: Return that sh*t you bought from that television commercial that aired at 3:00 in the morning. To train abs, you do not need one of those roller things or special contraptions.
If you want them, act like you got them: It may sound stupid, but after you complete a full set, pose and contract your abs. Yes, I said it, pose! As long as your mom doesn't catch you posing in the mirror, it will be all good. Posing contracts the muscles further and helps separate the muscles to give them that more defined, ripped look.
06-22-2008, 11:27 PM
#6
1.0 BAR
Join Date: Dec 2006
Posts: 347
Re: Good AB exercises?
You need to be lean, you can do all the ab exercizes you want, but if you have 5% body fat or more they wont show. I heard if you rub preperation H on them it sucks the water out of the fat cells, and will give you a temperary 6 pack
06-22-2008, 11:46 PM
#7
0.0 BAR
Join Date: Dec 2002
Posts: 0
Re: Good AB exercises?
I had around 5 percent body fat,6 pack and weighed around 145-150 when I was 18-21. I had **** for strength. I could run for 5 miles but ability to lift etc was weak at best. Im around 205-210 now with a higher fat percentage and could careless if I ever have a 6 pack again. The fact that I feel like I can rip someones head off means alot more than what my stomach looks like.
06-23-2008, 12:07 AM
#8
1.5 BAR
Join Date: Oct 2006
Posts: 1,147
Re: Good AB exercises?
Originally Posted by chris
I had around 5 percent body fat,6 pack and weighed around 145-150 when I was 18-21. I had **** for strength. I could run for 5 miles but ability to lift etc was weak at best. Im around 205-210 now with a higher fat percentage and could careless if I ever have a 6 pack again. The fact that I feel like I can rip someones head off means alot more than what my stomach looks like.
06-23-2008, 03:05 PM
#9
1.5 BAR
Join Date: May 2005
Posts: 673
Re: Good AB exercises?
i dont think i have 5 percent body fat maybe clsoer to 10-12 i guess but my abs are pretty defined.
alot of having "ripped" abs is the diet and not having that layer of fat in front of them.
but since im on the topic, whats a good way to measure body fat? dont you have to go to the doctor or some ----? is there a way of using my hieght and weight? im like 6' 155 pounds, i guess im decently cut so maybe i am lower BF than i thought.. i dont ------- know
alot of having "ripped" abs is the diet and not having that layer of fat in front of them.
but since im on the topic, whats a good way to measure body fat? dont you have to go to the doctor or some ----? is there a way of using my hieght and weight? im like 6' 155 pounds, i guess im decently cut so maybe i am lower BF than i thought.. i dont ------- know
