Question about abdominal routine

[variation]

btw, how many servings approx do you get from a pound of the soy protien isolate from that website?

 

[CollegeKid]

variation: im 19 as well bro. about the flax, i take 3 teaspoons a day, plus 2 tsps freshly ground flax mixed in with my oatmeal in the mornings (for the lignans) and i STILL think i may not be getting enough fat, so i may up my amounts some.

there're 448 grams in a pound, and you want to take in at least 1g of protein (though preferably more) per pound of body weight... so you do the servings math. the stuff from proteinfactory is by far the tastiest and most economical i've come across. i literally drink this stuff all day long and i still haven't gotten sick of it .

about the abs.. to give you an impression of what it takes to get em to show, i didn't even see mine until i started doing weighted decline situps. right now i hold 70lbs dumbells in each hand and do two sets of 10 of those decline situps twice a week, and i can finally see a full six pack. time to work on the 8pack now.

 

[Citruscide]

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

Interesting... I'm thinking of STARTING my ab routine... along with some light cardio... lol -- I think getting my abs more in might, just MIGHT strengthen some of my lifts... and take some strain of my back.

So, would you simply hold a plate on your chest while at an obtuse angle???

C-ditty

 

[spatts]

variation, you've gotten soem good advice. I'd just like to add that muscles grow while you're recovering. Everytime you rip the muscle fibers and let them heal, they heal larger. This is "hypertrophy," or muscle growth. Re-ripping the fibers before they heal can be counterproductive to growth and development, because you never give the muscle the chance to go through the healing/growth stage.

In terms of being "tight" and "losing fat," you can't target burn fat. Crunch till the cows come home and you will not lose tummy fat. Sorry. That's [almost] all about diet.

I like variety, so I recommend training them for strength and size.

Good luck!

 

[b fold the truth]

So, would you simply hold a plate on your chest while at an obtuse angle???

C-ditty

I like to use bands for timed holds...

B True

 

[variation]

oh ya, I've read a few articles that said abs can recover within 48 hours of being worked, so that's why I assumed my timing plan would be ok. also I should mention I'm taking about 5 grams of creatine daily, and do cardio (skipping) in the mornings to help loose the fat. (I have head about tageted fat loss not possible, so really, I'm just trying to go for all over fatloss, since I think of it mostly as ineffcient body weight). and I would generally like to have strong muscles, but not so bulky that it interferes with speed or flexability since I practice kung fu and plan to enter some races in my area come september..

 

[variation]

current situation

this is a pic of me currently, I know it's not that impressive, but I've improved alot.. because I sat in my basement on the computer for like 2 years and had nearly no muscle and ate only pizza and pasta. In 8 months I've lost a fair bit of weight and I have become more serious about nutrition and exercise in the past 4 months

 

[spatts]

I think abs do heal faster from high rep work in some people. This is another reason I like to train them for both size and strength. Some of the low rep strength work we do leaves my ab wall burning for days...I dread having to sneeze.

 

[CollegeKid]

dude, forget about losing weight, you need to GAIN weight. up the protein a shitload, hit the iron HARD, i'd even go as far as saying that you should just cut the cardio out for a while. i don't see how you can get any skinnier, much less lose 20lbs. up your carbs during the daytime (lotsa whole wheat pasta, brown rice, oatmeal) eating 6 meals a day and u should be able to gain some badly needed mass.

 

[needsize]

Interesting... I'm thinking of STARTING my ab routine... along with some light cardio... lol -- I think getting my abs more in might, just MIGHT strengthen some of my lifts... and take some strain of my back.

So, would you simply hold a plate on your chest while at an obtuse angle???

C-ditty

This was taught to me by a powerlifter (800+ competition squat) as a means of strengthening my abs for squats. But after a month I noticed my abs were growing like crazy. Ever since(this wa 5 years ago) I have done only this, at most one time per week, and have pretty crazy abs.

Grab a decline bench and make it as steep as you can. Start with no weight, hands crossed on your chest, and slowly lower yourself about halfway down, to where you feel the most resistance. Hold for a slow count of 5, then come most of the way back up, that is one rep. Start off doing 5x5, with a SLOW count, you'll be shaking like a leaf when you're done. As soon as you can complete all 5x5, either add weight or reps for the next workout. I've worked up to 5x10 with a 45lb plate and its one hell of a workout.

Like I said, this is ALL that I have done for abs for years now, and I never train them more than 1x per week, and my abs bulge out so far I can see them when well over 10% bodyfat. Give it a shot, you'll be sore in some new ways when you're done