[quote]bushidobadboy wrote:
[quote]Hazzyhazz24 wrote:
[quote]bushidobadboy wrote:
[quote]carltmac wrote:
sorry for not throwing that in with the routines, everytime i jog i do ten sets of 30 or so situps[/quote]
If you did 10 sets of 30 reps for biceps, would you expect them to grow optimally? Not really and the same goes for the abdominal muscles. Most people seem to (erroneously) think that ab muscles are somehow different in their makeup to all the other muscles and train them in ways you’d never train other muscle groups. ED training and high reps mostly, which don’t really work as well as heavy weights/low reps and E5-7D training.
BBB[/quote]
What do you consider to be heavy weights/low reps 1-3? 5-8 and WTH is E5-7D training ?? your posts are some of the best on this site.
[/quote]
Thanks! I train abs in the 4-12 rep range. Here is my post from the T-Cell:
My routine.
Hanging leg raise, from pike position to feet-touching the overhead bar. 4 slow reps. No rest then:
Hanging leg raise, from pike position with bent knees to alternate elbows. 4 slow reps each side. No rest then:
Hanging torso twist with bent knees in pike position. 4-8 each side. A brisk walk to the triceps rope and then:
Weighted kneeling strict cable crunches, alternating right elbow to left knee, straight, left elbow to right knee, repaeat. 4 cycles (so 12 reps total). Brisk walk to the high cable then:
Cable woodchops. 8-12 reps per side. Brisk walks to the dumbell rack, then:
Weighted crunches, with 40kg dumbell held at arms length vertically. 8 reps with straight legs heels 6 inches off ground, 6 reps with one leg bent, 6 with other leg bent, then isometric pause with legs and arms vertical.
I only do this once, per session. I only train abs with the same frequency as other body parts, of course.
I no longer do sidebends as I think they make for a blocky waist.
I no longer do dragon flags as we don’t have the equipment at the new and ‘improved’ gym.
BBB[/quote]
Hey thanks for the response. I too train abs but do so twice a week after legs with weights. my routine is not as quite as fancy as yours though lol . more like hanging leg raises and decline bench situps with weight across chest. this is all done with the abs though and not the lower back lol. have worked up to about 8 reps with the 45 plate.