What are some effective ab routines you have used in the past?
An article from CT’s girlfriend might help you: http://www.T-Nation.com/findArticle.do?article=05-035-training
For manly abs, I like deadlifts, squats, weighted chins/pulls and dips and overhead presses.
In the past few back workouts, I’ve been doing a combinations rope pulldown with a crunch at the bottom like in CT’s GF’s workout link above. Seems to be working out really well. My abs tire out first, and I end up finishing my pulls without the crunch. I’m carrying too much fat to see if it’s working, but the pain and pants say it is.
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[quote]bikemike wrote:
For manly abs, I like deadlifts, squats, weighted chins/pulls and dips and overhead presses.[/quote]
…and a GH gut!
If you want sexy flat abs… you have to get them from marathon fucking sessions. C’mon Mike, you know that.
Squats and milk don’t work…
[quote]Go heavy fool wrote:
sex with strippers[/quote]
This also works your triceps, biceps, back, and in certain positions (which I will not disclose) your thighs.
By the way you may want to consider doubling up on the protection, or you’ll be writting to us about the burning in your shorts.
Ian Kings “Awsome Abs.”
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You came to the wrong site my friend.
I do slight declined crunches onmy ab bench with a 45 pound plate held to my chest and when I CANNOT get one more I dump the plate and get a few more with my arms crossed across my chest.
When I again CANNOT get one more I put my arms straight out in front of me for leverage and get a couple more after which I grab the underside of my thighs to spot myself for yet a couple more. It’s important to pay attention that you’re moving your ribcage toward your pelvis and not your shoulders toward your knees primarily. A couple sets of these and a set of hanging raises, again ribcage to pelvis or pelvis to ribcage for raises is usually enough.
For obliques, intercostals and serratus which have already gotten some work from the crunches I do one drop set each way of weighted twisting pulldowns with the handle at my ear pulling that elbow toward my crotch standing with that side of my body toward the pulley. Use the other hand to feel the side being worked to ensure effective form.
Finish with one set each way of hanging side raises. Works for me, which may mean nothing for anybody else, but for what it’s worth.
–Tiribulus->
squats, deadlifts and BJJ
After ignoring it for years at the gym, I gave the Rotary Torso machine a go about a year ago. Works the abs and obliques together most excellently.
Do one side at a time. Be sure to push with the rear hand more-so than pulling with the leading hand.
If it’s adjustable, start with 45 or 60 (degrees) and then go to 75. I don’t think you’re doing your spine any favors by going all the way to 90.
3 sets on the tricep machine…daily.
I like having a person hook one of those exercise bands with handles underneath their foot and standing 3 or 4 feet back while I hold the hands and do situps on the decline. Doing single hands and also doing negatives really seems to work.
Also wrapping it around one of those machines where you can do hanging leg raises and using the bands as resistance for hanging leg raises while trying to bring your feet as far away from your body as possible.
The following was posted by Jbodzin in the exercises we love & hate thread, sounds like a good idea.
Tip if you hate abs you can do a modified cable twist press, where you punch down as though you are striking an opponent on the ground, which works the abs and you dont even really know it. Plus good for shoulders and arms.
[quote]itsthetimman wrote:
3 sets on the tricep machine…daily.[/quote]
That reminds me: Machine Pullovers hit the abs quite well too as well as the lats, serratus (!), and tris.