Confused on Abs training

Training
21

[quote]doublelung84 wrote:

[quote]iplan wrote:

[quote]doublelung84 wrote:

Hang on, do you hunt bears with a bow and arrow? Because that sounds fucking hardcore

On topic - TVA training is underrated IMO, doing work towards an L-Sit has profound effects on the abdomen. At work while I’m sat in a chair, I’m often sort of doing an L-sit, extensive as hell. Add in heavy work like juggernaut said, during rest periods for other bodyparts or in the warmup many times a week Nd I think that works best IMO

22

Listen. Like everyone is saying. There is no magic number of trips our sets. Don’t over think things to much. There is no quick easy way to do anything in terms of muscle development. Your just going to give yourself a headache. The rep and set ranges come from trial and error. I found that training abbs 3 to 4 times a week with a 4 set by 25 rep circuit of hanging strait leg raises weighted machine crunches and either rope crunches our a 45 second plank worlds best for me. While my training partner prefers 2 to 3 tomes a week with incline raises roll ours and medicine ball crunches for 3 sets of 20 works best for him. Then you have rich Gaspari who never did abbs and had an amazing physique. It all comes down to what you feel is working for you. Try something for a month or 2 make a routine if it doesn’t work or only parts of it do build around what’s working for you. There are always going to be articles out there saying this and that but that’s all opinion. Just do what burns like like hell and you feel works.

23

Just do what you feel worlds best for you.

24

[quote]Protocol wrote:
Listen. Like everyone is saying. There is no magic number of trips our sets. Don’t over think things to much. There is no quick easy way to do anything in terms of muscle development. Your just going to give yourself a headache. The rep and set ranges come from trial and error. I found that training abbs 3 to 4 times a week with a 4 set by 25 rep circuit of hanging strait leg raises weighted machine crunches and either rope crunches our a 45 second plank worlds best for me. While my training partner prefers 2 to 3 tomes a week with incline raises roll ours and medicine ball crunches for 3 sets of 20 works best for him. quote]

Like I posted earlier, 3 sets of 4 reps once a week. But for some reason the OP never asked about it. I assume he’s looking for more then that in terms of volume.

So let me throw my one exercise out there. Here’s what I do; anyone remember seeing the Rocky movie where he’s training in Siberia? He “Planks” himself out and pulls himself back up onto his shoulders? We call them Balboa’s. Lay down on the bench and grab the cross bar below your neck, put your feet in the air above your body ,stay straight as possible and slowly lower your feet so you are straight out parallel to the floor without touching your ass. Now reverse the movement and return to the same upright position with your feet above you.

I bet half of the guys here can’t do one properly. Try it and let me know how you make out. If you can’t do it, bend your knees (heels to your ass) and try and get a few. Eventually work toward a straight plank.

By the way, Good looking Abs are also a product of low BF.

Dannyrat,

Never targeted bear, but living in the Pocono Mountains of PA, I have seen my share, once within 30 yds. I do not kill something I have no intentions of consuming.

25

[quote]doublelung84 wrote:

[quote]Protocol wrote:
Listen. Like everyone is saying. There is no magic number of trips our sets. Don’t over think things to much. There is no quick easy way to do anything in terms of muscle development. Your just going to give yourself a headache. The rep and set ranges come from trial and error. I found that training abbs 3 to 4 times a week with a 4 set by 25 rep circuit of hanging strait leg raises weighted machine crunches and either rope crunches our a 45 second plank worlds best for me. While my training partner prefers 2 to 3 tomes a week with incline raises roll ours and medicine ball crunches for 3 sets of 20 works best for him. quote]

Like I posted earlier, 3 sets of 4 reps once a week. But for some reason the OP never asked about it. I assume he’s looking for more then that in terms of volume.

So let me throw my one exercise out there. Here’s what I do; anyone remember seeing the Rocky movie where he’s training in Siberia? He “Planks” himself out and pulls himself back up onto his shoulders? We call them Balboa’s. Lay down on the bench and grab the cross bar below your neck, put your feet in the air above your body ,stay straight as possible and slowly lower your feet so you are straight out parallel to the floor without touching your ass. Now reverse the movement and return to the same upright position with your feet above you.

I bet half of the guys here can’t do one properly. Try it and let me know how you make out. If you can’t do it, bend your knees (heels to your ass) and try and get a few. Eventually work toward a straight plank.

By the way, Good looking Abs are also a product of low BF.

Dannyrat,

Never targeted bear, but living in the Pocono Mountains of PA, I have seen my share, once within 30 yds. I donâ??t kill something I have no intentions of consuming.
[/quote]

Dragonflags

I’d wager much more than half can’t do a strict one without piking at the hips…and Rocky cheats a bit, he pikes at the hips :P. The Gymnastics coach is an absolute form nazi!

Took me 3yrs to do one FFS!

Koing

26

[quote]Koing wrote:

[quote]doublelung84 wrote:

[quote]Protocol wrote:
Listen. Like everyone is saying. There is no magic number of trips our sets. Don’t over think things to much. There is no quick easy way to do anything in terms of muscle development. Your just going to give yourself a headache. The rep and set ranges come from trial and error. I found that training abbs 3 to 4 times a week with a 4 set by 25 rep circuit of hanging strait leg raises weighted machine crunches and either rope crunches our a 45 second plank worlds best for me. While my training partner prefers 2 to 3 tomes a week with incline raises roll ours and medicine ball crunches for 3 sets of 20 works best for him. quote]

Like I posted earlier, 3 sets of 4 reps once a week. But for some reason the OP never asked about it. I assume he’s looking for more then that in terms of volume.

So let me throw my one exercise out there. Here’s what I do; anyone remember seeing the Rocky movie where he’s training in Siberia? He “Planks” himself out and pulls himself back up onto his shoulders? We call them Balboa’s. Lay down on the bench and grab the cross bar below your neck, put your feet in the air above your body ,stay straight as possible and slowly lower your feet so you are straight out parallel to the floor without touching your ass. Now reverse the movement and return to the same upright position with your feet above you.

I bet half of the guys here can’t do one properly. Try it and let me know how you make out. If you can’t do it, bend your knees (heels to your ass) and try and get a few. Eventually work toward a straight plank.

By the way, Good looking Abs are also a product of low BF.

Dannyrat,

Never targeted bear, but living in the Pocono Mountains of PA, I have seen my share, once within 30 yds. I do not kill something I have no intentions of consuming.
[/quote]

Dragonflags

I’d wager much more than half can’t do a strict one without piking at the hips…and Rocky cheats a bit, he pikes at the hips :P. The Gymnastics coach is an absolute form nazi!

Took me 3yrs to do one FFS!

Koing[/quote]

Ah, a picture is worth 1,000 words. Is that you? Nice form. Let me ask you, does it feel like your eyeballs are going to pop out of your head? lol!

I am dying to hear from the OP after he has tried it.

27

Again. Like i said earlier. Not any one workout program works for everyone. I can do and have used what doublelung described. Btw they are called dragon flags. Bruce lee used to do them before rocky. And those don’t work for me and put unnecessary stress on your lower back. Play with your routines change it up now and then and just find out what works for you. It’s all trial and error. Don’t take anyone workout program as written in stone. And double i took second open light heavy and first novice light heavy as well as first under 23 out of 24, 17, and 9 competitors. So yeah i have good abbs. If you’d like to keep talking crap ocb classic December 7 Atlantic city. Come show us what you got.

28

[quote]doublelung84 wrote:

[quote]Koing wrote:

[quote]doublelung84 wrote:

[quote]Protocol wrote:
Listen. Like everyone is saying. There is no magic number of trips our sets. Don’t over think things to much. There is no quick easy way to do anything in terms of muscle development. Your just going to give yourself a headache. The rep and set ranges come from trial and error. I found that training abbs 3 to 4 times a week with a 4 set by 25 rep circuit of hanging strait leg raises weighted machine crunches and either rope crunches our a 45 second plank worlds best for me. While my training partner prefers 2 to 3 tomes a week with incline raises roll ours and medicine ball crunches for 3 sets of 20 works best for him. quote]

Like I posted earlier, 3 sets of 4 reps once a week. But for some reason the OP never asked about it. I assume he’s looking for more then that in terms of volume.

So let me throw my one exercise out there. Here’s what I do; anyone remember seeing the Rocky movie where he’s training in Siberia? He “Planks” himself out and pulls himself back up onto his shoulders? We call them Balboa’s. Lay down on the bench and grab the cross bar below your neck, put your feet in the air above your body ,stay straight as possible and slowly lower your feet so you are straight out parallel to the floor without touching your ass. Now reverse the movement and return to the same upright position with your feet above you.

I bet half of the guys here can’t do one properly. Try it and let me know how you make out. If you can’t do it, bend your knees (heels to your ass) and try and get a few. Eventually work toward a straight plank.

By the way, Good looking Abs are also a product of low BF.

Dannyrat,

Never targeted bear, but living in the Pocono Mountains of PA, I have seen my share, once within 30 yds. I don�??�??�??�?�¢??t kill something I have no intentions of consuming.
[/quote]

Dragonflags

I’d wager much more than half can’t do a strict one without piking at the hips…and Rocky cheats a bit, he pikes at the hips :P. The Gymnastics coach is an absolute form nazi!

Took me 3yrs to do one FFS!

Koing[/quote]

Ah, a picture is worth 1,000 words. Is that you? Nice form. Let me ask you, does it feel like your eyeballs are going to pop out of your head? lol!

I am dying to hear from the OP after he has tried it.
[/quote]

I tried sometimes to do dragon flags but I was able to do one-two repetition with correct form in the first set :DD so I decided to switch to other exercises, when I’ll become more strong I’ll try dragon flags again
Dragon flag is like my one max rep for abs :smiley:

29

[quote]doublelung84 wrote:
Ah, a picture is worth 1,000 words. Is that you? Nice form. Let me ask you, does it feel like your eyeballs are going to pop out of your head? lol!

I am dying to hear from the OP after he has tried it.
[/quote]

Yes that is me. I can do sets of 5’s now on a bench. It feels tough but not crazy. People bend at the hips and pike, but it’s a much harder exercise if you keep a straight line from shoulder to toes.

For me my bread and butter has always been decline sit ups weighted, 12reps x 3sets as heavy a weight I could manage.

Other stuff I’ve found that worked well:
Bulk offs,
Ab roll outs

It’s too bad that at the gym I’m at I can’t really do decline weighted. I have the GHR machine but then I don’t like not having something behind me to go back and touch and rest a bit or so that I don’t over extend my back.

I’ve done an absolute sh!t tonne of OLifting and squats beltless for 14yrs though. I’m currently doing leg raisers in sets of 12s and woodchoppers once a week.

Koing

30

[quote]Protocol wrote:
And double i took second open light heavy and first novice light heavy as well as first under 23 out of 24, 17, and 9 competitors. So yeah i have good abbs. If you’d like to keep talking crap ocb classic December 7 Atlantic city. Come show us what you got.[/quote]

Geeze, relax! I’m sure you are a great bodybuilder that I couldn’t hold a candle to. Get some pics up on your hub and flash those abs for us. Your young are’nt you? Now why would you want to pick on an old has-been never-was 47 year old man like little old me?

31

hanging strait leg raises. work a treat

32

if you want results , train them EOD

with 4XAMRAP (as many reps as possible)

don’t over complicate things just work damn hard

change exercises too, and weight. sometimes go heavy sometimes light but always AMRAP every set