Train them heavy like any other bodypart. Heavy side bends, heavy weighted incline situps, heavy pulldowns. No more pansy crunches.
Hold your abs in tightly when doing squats and deadlifts…
Pushing out against the pressure really leads to more of a bulge. Holding them in (gee, actually using them :p) makes a huge difference.
Alternate between heavy wt/low reps and light wt/hi reps, performing each once per week. That and read the gospels of CT and IK on the subject.
The hard truth must be told…
specific Abdominal traning is not the issue.
Most people have way too much FAT on their bodies, which they think is muscle bulk.
It is a matter of loosing the FAT so you can actually SEE the abs.
I never had any abs untill I decided to get real and get lean and suudenly I had abs.
End of mystery.
Everyone has abs.
Nearly everyone has too much FAT on their bodies.
Get rid of your FAT and you will SEE the abs you already have.
End of mystery
leg raises and crunches with alot of wieght on your chest
first anchor your feet. Then make a full crunch or a half-situp. Once you’ve reached the high point slowly twist your body to the left and slowly return it to the normal position. Then go back down which will complete one rep. Next do the same thing as above except twist your body to the right.
You only have to do about 5-10 to really get a good workout on them.
peace,
boo
I find that I get the most results from training abs for at least fifteen minutes straight, using a variety of different moves with little to no rest between sets. Most people stop when they feel “the burn” set in, but this is the moment when it’s best to keep pushing! Just like any other muscle, you must keep increasing the load to stimulate growth.
Train smarter…not harder. Stop wasting so much time in the gym by using your recovery time between sets of BP, Squat, or DL to work abdominal sets in. This way you can do a variety of movements throughout your entire workout. It may not seem like much but it will add up.
Hey fatso, see that person looking back at you in the mirror. Yep its you. Here is an exercise that is sure to get rid of those saddle bags. Everytime you are offered a plate of food turn your head once to the right and then once to the left and repeat for two more reps.
Poliquin, Charles, circa 1998.
Maximum stretch and peak contraction.
Treat your abs like any other muscle group. I also like to pendulum train abs from workout to workout. Higher rep leg lifts, sit-ups, flutter kicks(also great for the hip flexors), racks etc. on one workout; weighted movements another.
Just something i’ve used. enjoy.
~Jason
i usually go ahead and do more volume than most muscle groups but add some resistance… cable pull downs for abs is one of my favorite. only problem now is there isn’t enough weight on the stack!
My tip:
Maintain isometric contraction through the entire range of motion, whether it be a weighted cable crunch, dragon flag, or a weighted sit-up on the swiss ball…keep 'em tight, keep right!
Try the plank! Lie on your stomach, then press yourself up on your elbows and toes, keep your entire body straight…hold for 30 -60 seconds!
In Faith,
Matt
‘Mountain climbers’ and ‘sidewinders’ are great for athletic funtional abs, 30 second bursts.
Mountain Climbers- In top position of push-up, alternating quickly lifting knees to chest, as if running.
Sidwinders- In crouched push-up position (weight on hands and on toes, with knees bent). Twist driving right knee underneath and across the body, shifting weight to be on right hand and left foot only, then return, and repeat other side. Done quickly and with full range of motion, this is an excellent functional exercise.
Mahican57 said
“My tip:
Maintain isometric contraction through the entire range of motion…”
how does this work? isometric means without motion…so…
Try russian twists rule when hitting those obliques.
Thanks for all the tips!
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