Abs

[molnii]

hEY
I'm interested how many times do you work on your ABS and for how long per week?
I do ABS after every workout for 10-15 minutes...but now I start to feel that my ABS really can't recover.
What do u think?

 

[Zyglamail]

The key to abs is low to moderate reps(5-10) with high intensity(ie lot of resistance). The people who sit and kick out 20-50 reps of a given exercise are wasting their time and training abs for endurance NOT size and strength.

 

[Mindwraith]

I do situps on a steep decline bench with a 35 lb plate, 2 sets of 15 3x a week, is that enough? I find it hard to hold the 45 lb plate...

 

[Fyre]

I do my abs probably three times a week. I use the ball for most of my ab exercises aside from decline crunches. Far too many people overtrain their abdominals by doing crazy amounts of reps and doing them everyday. They are just like any other muscle, they need recovery time too.

 

[TheOak84]

The key to abs is low to moderate reps(5-10) with high intensity(ie lot of resistance). The people who sit and kick out 20-50 reps of a given exercise are wasting their time and training abs for endurance NOT size and strength.

i dont understand why people want BIGGER ab muscles...

i wanna wasp waist like steve reeves or arnold or even zane.. not a ronnie coleman or paul dillett belly....

 

[rjl296]

i dont understand why people want BIGGER ab muscles...

i wanna wasp waist like steve reeves or arnold or even zane.. not a ronnie coleman or paul dillett belly....

why would you want bigger chest or arm muscles then ?
adding size to your abdominals
will barely move the measuring tape, if at all. they don not have the capacity to grow very large. you do need them to be very strong if you want to move any serious weight for most exercises
i dont think colemans gut is from doing too heavy ab exercises either

 

[TheOak84]

i jsut dont want thick abs.. i do them 3 times a week Mon and Fri 4x15-20. 30 seconds rest.. on Wed, roman chair sit ups or incline sit ups, 4xfailure (usually12), my abs stay strong from squats and deads and standing military.

i know coleman's gut isnt from heavy abs, i just hate the guy..

i jsut hate coleman, hes not olympian material.. i think dexter jackson is. no bitch tits or roid belly.. and hes ripped as hell..

 

[Zyglamail]

i dont understand why people want BIGGER ab muscles...

i wanna wasp waist like steve reeves or arnold or even zane.. not a ronnie coleman or paul dillett belly....

High rep exercises bloat abs as much as hypertrophy. When you work abs in a fashion used to build endurance, lets say over 15 reps, then the muscle cells increase in size to hold more glucose. If you want strong abs concentrate on low reps with high tension. Another problem is most people when the work abs the exercise they choose, or at least how they do them, brings the hip flexors into play and works them much more than the abs themselves. I personally have very thick abs and I hardly work them at all, when I do its high intensity, low rep work simply to build strength, I dont need (ie want) any more ab mass, but I do want extreme ab strength.

 

[Natural_Teen]

I train abs about 2-3 times a week with heavy weight. Usully its 2-3 exercises for 3-4 sets at 5-15 reps. Things that i have found to work best are decline weighted situps, ghc situps, spread eagle situps, and preachers.

i know coleman's gut isnt from heavy abs, i just hate the guy..

i jsut hate coleman, hes not olympian material.. i think dexter jackson is. no bitch tits or roid belly.. and hes ripped as hell..

you gotta give the guy some respect, juice or not. 5 weeks out from the Mr. O comp the guy is deading 800lbs for 2 reps. WHO DOES THAT....no one. He is one ginormous, well proportioned BB.

 

[gymtime]

Agree with Zyg. I'm amazed at how so many consider abs a "special" muscle group that somehow responds to high reps where other muscles obviously don't. Train them like you would anything else. Give it a few weeks and see what happens. I think you'll be pleasantly surprised.