Ab Guys...

[ExtraMile]

Well yeah heavy work will literall thicken the abs, just like any other muscle, the muscle fibres thicken up and make the muscle bigger. It wont happen overnight though, b fold the truth has super thick abs and they have come from years and years of work. You could try to heavier ab stuff and when you start noticing a differance see what you think to it, if they start getting too thick well then just back off all/some of the ab work...

only real way to find out is to try it for yourself

 

[miked8c]

I'm lacking experience here... I had heard that any kind of heavy weight/low rep ab work would make your whole abdominal wall pop out like a pot. My abs do look small, although super-defined and very flat with veins showing. I'd go for thicker block abs, but not at the cost of looking like Santa Claus with a shirt on. If I got bad info, and the pot's not a real risk, I might go into some ab bulking and see what happens... Any more opinions on this anyone?

Charles

Thats a myth man, your abdominal wall isen't going to jut out, doctors said stuff like that in the 60's to disuade people from lifting weights. Heavy weight/ low rep is where you want to go with your abs, I forget who said it but treat them like any other muscle in your body, I mean why shouldn't you?

 

[C.K.]

I forget who said it but treat them like any other muscle in your body, I mean why shouldn't you?

yepp

 

[kx250rider]

Thanks for the input on this.... That does it.... I'll plan a new ab program and work it for a couple months, and will report back

Edit: Saturday I did some loaded ab work... I started with a 35-lb hex db held on upper chest on my vertical crunch bench, and did 4 sets (15 reps first, then failed at 8 on the last set). Then I did a set of hyperextension crunches on the roman chair with a 45-lb plate (held on chest touching chin). I definitely feel it this morning! Probably my upper abs are most sore, so I should do something with weighted knee raises next time to balance.

Any opinions on how many days/week for ab bulking?

Charles

 

[C.K.]

Im sure they have weighted ab machines at your gym I do all 3 of them up to 200 lbs and end with hanging leg raises... my abs are my best body part

 

[FirstTimer-]

mostly genetics my abs are larger naturally

 

[NJL52]

Train them like you would anything else. Would you do 150 bicep curls or bench presses in a workout? I fucking hope not.

Decline sit ups with a weight behind your head (fuck holding a plate on your chest that shit's for pussies) and standing rope crunches on the lat pull down machine (try to touch your forehead on the seat) for 3-4 sets of 8-12 reps. These two exercise rape my mid section.

Heavy squats, front squats, deads, standing presses, and weighted chins all work the fuck out of your abs too.


Pulldown abs

lol I stopped coming to this site because there is way too much awful and incorrect guidance going around(ie everybody saying 150 rep type ab stuff), but at least you seem to always know your shit.

SoutherLord for 100% control of EF.

To OP: Quite exactly like SL said, abs are muscles, not some weirdly engineered fiber. They need worked out like the rest of your body. 10 reps for size.

Whoever says abs are hard to grow or to do 150 reps is rather clueless on the matter. Mine are relatively massive compared to my other muscle groups since I do mostly 5 set reps elsewhere and 10 rep abs.

 

[ghettostudmuffin]

I do 1 set at the end of each of my workouts. 3 workouts a week so I do obliques, upper then lower.

DB sidebend, decline crunch with weight behind head and hanging leg raises.

The squats, dead, standing press do the rest.

Heavy squats, deads and standing press alone will give you a solid core. The concentrated work will just develop them abit more, but for pure functionality the ability to isometrically contract powerfully is the most important thing.

That said rotational strength is very important too.

 

[the_alcatraz]

Weighed sit-ups...grab some dumbells or a plate when you're doing sit-ups on an angle

 

[ExtraMile]

Thanks for the input on this.... That does it.... I'll plan a new ab program and work it for a couple months, and will report back

Edit: Saturday I did some loaded ab work... I started with a 35-lb hex db held on upper chest on my vertical crunch bench, and did 4 sets (15 reps first, then failed at 8 on the last set). Then I did a set of hyperextension crunches on the roman chair with a 45-lb plate (held on chest touching chin). I definitely feel it this morning! Probably my upper abs are most sore, so I should do something with weighted knee raises next time to balance.

Any opinions on how many days/week for ab bulking?

Charles

I would hit them twice a week, one workout starting with decline or roman chair situps and the other starting with hanging leg raises.

When I do weighted situps I prefer holding the dumbell behind my head or neck, helps my round my back and crunch my abs to together better than having it on my chest or stomach.