Question about abdominal routine

[variation]

Hi, currently this is my abdominal routine...

MONDAY---

Crunches
(3 sets of 50)

Side Crunches
(1 set of 50 on each side)

Waist twists
(4 sets of 30)

WEDNESDAY--

Crunches
(3 sets of 50)

Side Crunches
(1 set of 50 on each side)

Waist twists
(4 sets of 30)

FRIDAY--

Leg raises
(3 sets of 12)

Bicycle movements
(3 sets of 60 seconds)

Waist twists
(4 sets of 30)


----------------------------------------

Any Ideas on how I can improve? Am I doing too many reps on my crunches and perhaps should be doing less, with more weight?
any help would be appreciated! .. thanks

 

[skaman607]

cut down the reps and use weight too, try for sets of ten

 

[variation]

abdominal training

ok, thanks.. any idea about how much weight I should be using.. if I can do 50 a set and am fairly tired?

currently I'm 6'3" 169 pounds.

 

[gymtime]

I think you are doing much more than is necessary, considering you're underweight. I'd do them on one day only, maybe work toward adding some weight like skaman said.

 

[b fold the truth]

Crunches???

B True

 

[variation]

underweight?

hmm.. I was hoping to try and eliminate 20 more pounds of fat..
I want my skin to be as tight as the skin on a drum, while maintaining a strong build, I've been working on weight lifting for a few months now and have noticed decent increases, I'm trying to keep my protien levels as high as I can, it's not easy being vegan though.. but it's good because alot of the fake meats are very hight protien, and I drink lots of soy milk.

 

[needsize]

I just do weighted static holds with weight, maybe 1x per week if that, and its built me some great abs, I dont see the need to train them so often

 

[variation]

abs

cool, thanks I'll have to give static holds a try, I just looked up some information about them.

 

[CollegeKid]

variation: that's cool that you're vegan (i've been vegan 7yrs now). you're gonna have to put a LOT of effort into diet as a vegan though, it can be tough getting all the protein you need to build muscle. stop eating those trendy "fake-meat" products, they're expensive and really don't have that much protein. same with soy milk. i reccommend you check out www.proteinfactory.com, they have the best price on soy protein isolate (i buy it 20lbs at a time), and you can flavor it any way you want. beans, lentils, and nuts are also good for cheap but good protein. also, look into supplementing your diet with some omega fatty acids as you more than likely aren't getting enough (i.e. start taking flax seed oil, the one i like the most is Udo's Choice). there's lots more about diet that you'll have to learn about, do some searches on post-workout meals and carbs and you'll be on your way.

oh, and about the abs, you are wasting your time with all those non-weighted exercises. hit em hard with big weights and they'll come out of hiding.

 

[variation]

oh, that's great thanks for the information collegekid, I've been vegan almost a year now, and vegetarian most of my life (on and off in the earlier days) I am 19 now.. I've been thinking about purchasing some soy protien isolate at the local grocery store, they have some pretty good prices, I think it was 16 dollars in canadian funds, probably about what 9 or 10 US dollars.. for 20 servings, each containing 22 grams of protien 0.4 g of fat 2 carbs and low calories.. can't remember exact, but it's the best I've seen around here... I have been taking a teaspoon of flax oil each day for the past 3 months (is this enough?) .. I don't mind like the soy hot dogs, cause they have about 13 grams of protien per dog.. about 3 bucks canadian for a pack of 6.. with low cal, low fat, low carb..
as for the abdominal exercises ya, I'm definately going to start to add weight to them now, (thanks everyone) I'm just not sure how much weight to start with, I guess I'll just experiment with different amounts, unless anyone has some suggestions.

thanks!