i have a 6 pack more or less but my abs are fairly small. So my question is is there any way to get them thicker?
Probably by doing big compound movements and generally getting thicker all over, whats your physique/training like?
[quote]toby_w wrote:
Probably by doing big compound movements and generally getting thicker all over, whats your physique/training like?[/quote]
i usually have football workouts 3 days a week which consist of:
Monday:constant variation but always have back squats 3x10,8,6
Tuesday:constant variation
Thursday:2x30seconds crunches,6inches, jackknife sit ups, russian twist w25 lb plate
Front squats either 3x6 or 3x10,8,6
tricep extensions 3x15
power pushups
bench press 3x3 or 3x10,8,6
leg curls 3x15
calf raises 3x15
sitting straight arm raises with 45 lb plate then press
thursday is really the only day we do abs but i would really like to know what i can do at home to make them thicker
if that helps?
Your only hitting your abs on Thursdays… and those are more functional movements than their are ab building movements. I’ll ask again, what’s your physique like?
If you’re looking on building thicker abs at home, try:
In and outs
Bicycles
Pulse Ups
Oblique V-ups
Straight Leg Raises
Scissors
There are TONS of exercises to do at home that hit abs directly.
Also include more core training into your existing workouts. Lower back training has to go hand in hand with direct ab training.
None of this will amount to a hill of beans if your diet isn’t in order…
Go heavier on the squats and do more sets of fewer reps, such as 6x3. Do more weighted ab movements too.
Yeah, when your group does 3x10 back squats ignore them and do 5x5.
When you do front squats make sure your bum is far out as it can be.
Do isometric holds facing upward on the back-extention.
Im just making things up, the point is you need to go heavier on your squats, and do variation with your ab isolation, isometric, high intensity, low intensity with slow eccentrics (eg decline crunches, will get massive burn). stuff like that.
Variation.
All variations of squats and deadlifts.
Then compliment that with planks, hanging leg raises, and the ab wheel.
Forget crappy crunches and exercises that put your spine in flexion.
[quote]jimboman wrote:
Your only hitting your abs on Thursdays… and those are more functional movements than their are ab building movements. I’ll ask again, what’s your physique like?
If you’re looking on building thicker abs at home, try:
In and outs
Bicycles
Pulse Ups
Oblique V-ups
Straight Leg Raises
Scissors
There are TONS of exercises to do at home that hit abs directly.
Also include more core training into your existing workouts. Lower back training has to go hand in hand with direct ab training.
None of this will amount to a hill of beans if your diet isn’t in order…[/quote]
well since i am fairly tall and skinny 5’ 10" 145 lbs i eat as much as i can at lunch and dinner and even take a nutrition shake and eat three peanut butter sandwiches 3 days a week
honestly ab size is pretty genetic. you can try doing direct weighted stuff and of course deadlifts and the like but for the most part the size of your abs is pretty genetic.