Question about abs!

[Eye34]

Hi there! I just was curious about this. I've been doing abs since April of last year, 3xs a week. And I've really built up my endurance. The thing is, it's almost as if abs have gotten too easy. My trainer, changes them up. And they are definately hard to do, but recovery is like nothing! Where my shoulders might be killing me from working them the next day, my abs are fine..

I'm wondering... No burn, not working? Do I need to up my reps? Maybe different exercises? Or have I just gotten used to it,, and I should keep doing what I'm doing.... Yes, my waist and hips are reducing in inches.

Exp of workout...

Crunches on incline bench.. Highest point 20, down a notch 20, down a notch 20, down a notch 20. 3 times........ Then highest point, working obliques for a count of 50 3 times.. Bicycling on floor for 60 secs, 4 times.

I've also done, standing leg raises w/ an 8 pound ball between my knees, rope crunches, back extensions, Pretty much every ab workout you could think of!!

Anyway, if anyone has any ideas, I'd appreciate it!

 

[mm107]

hey eye34:

Abs arent made in the GYM, they are made in the kitchen. In order to see abs you must , i repeat, must be at a low BF%.

I hardly worked my abs, but my diet was on and i had my 8 pack last summer =]

So i guess u can keep doing all those excercises but they are going to make the actual abs bigger and bulkier and actually could give the appearance of a big gut. Just my.2 cents.

 

[Eye34]

Ok then, I have been dieting.. Low cal,, low carb, High protien.. Is there an example of your diet here on the boards? Can you give me some idea? Thanks!

 

[mm107]

lucky i had my flash drive so i could paste all this =]

(These times are estimates)
Meal 1
Brown Rice/Egg Whites
Protein Drink w/ Non Fat Milk.

Meal 2
Go Lean Crunch Cereal w/ non fat Milk

Meal 3
Smuckers All Natural Peanut Butter (1 Serving AMAZING FATS)

Meal 4
Tuna in the Can (1 can) WITH BREAD

Meal 5
Chicken Breast (1 serving at least)

Meal 6
Tuna without Bread.

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

This is a Breakdown of what I would personally eat in the Day. It hits around 2000 calls a day.

Hers some Tips from a Nutritional Point of VIEW not Mainstream propaganda

1. Loosing Weight is a Mathematics formula; your body uses a certain amount of energy a day. If you intake More Calories then you Burn, You GAIN Weight. If you take in less then you Burn Is when You LOOSE Weight.
2. You Must Eat. Our Bodies USED TO BE SCAVANGERS 2000 Years ago. That’s not too long ago. Meaning we used to Scavenge for food, search for days without eating. Means our BODIES ARE SUPPOSED TO STORE FAT. FAT IS THE EASIEST Thing for your body to use that’s why it’s stored.
3. Minimum Calorie for men 1800
4. Minimum Calories for Women 1200
5. Counting Calories Looses Body Fat. TIP#1
6. Carbs are not the Enemy, Calories Are, Just don’t eat Carbs LATE. Carbs are for ENERGY NOT SNACKS, SO DO NOT EAT CARBS LATE.
7. Make sure you eat your veggies. Anything Green is GOOD.
8. Don’t Weight yourself Everyday, 1once a week is ok, and make sure it’s in the morning naked after you use the bathroom.
9. DRINK 1 GALLON of WATER A DAY. MINIUMUM. WATER IS VERY IMPORTANT FOR DIETING. FIRST OFF COLD WATER MAKES UR BODY HEAT ITSELF UP TO WARM UP THE WATTER IN YOUR STOMACH, REMEMBER YOUR BODY WANTS TO BE AT 98.6 IF YOU DRINK COLD WATER IT GOES DOWN AND YOUR METABOLISM HAS TO GET IT BACK UP. Plus Water Reduces Skin Marks, Wrinkles, ETC. It flushes out the Body so all nutrients can flow more freely.
10. The diet works, Stick to it. For at least 4-8 Weeks. You will see results no matter what.

Remember. Stomach fat is the last to go since it is the first to get put on. Think of it like a pond. When a pond dries up it dries the edges (arms and legs) and then the middle (stomach)

GOOD FOODS For ya to buy
Chicken Breast
Tuna
Salmon
Steaks (got saturated fats wich aren’t too good)
Shrimp
Fish

Good CARBS
Oatmeal
Brown Rice
Vegetables

Good Fats (Since you are dieting only allow these fats)
Peanuts
Sunflower Seeds
Cashews
All Natural Peanut Butter (must be all natural)

Bad Foods and why
Pizza – Fats and Carbs Don’t Mix They cause insulin spikes and then fat storage
Processed Foods – Usually contain sugar wich causes insulin spikes

Basically anything you eat should be “Healthy” And I mean NON Processed. Processed food would be basically anything that taste good without the need for sauces and stuff


Hope this help. The diet works. I am proof loll, but seriously it will work. Maybe not as fast as I did but you can easily do it. Your metabolism right now is probe running at 15%. Due to all the years of slowing it down. The sudden shock should lift you back to 50+% within a month.

Remember Calories. Hit your minimum and don’t go over maximum is whatever YOU SET FOR YOURSELF just be over 1200 and stop at 1600. If you can’t hit the amount of calories buy meal replacements at health food stores and drink a shake its better then nothing and it will help hitting your minimum.

 

[Eye34]

WOW! That's great info! Thanks! I printed it out! Starting Monday, I'm going to be training 3 days a week instead of 2.. So this should help me get a GREAT kick start! Thanks!

 

[cityhick]

I used to do the same thing with abs. I never would even get a great burn anymore and I could do a lot even though I was fat. Now that I have lost weight I have a Big Hard gut. Honestly most guys only work them once a week if ever and treat them just like any other muscle group. Just diet clean and they will come in mm107 preaches this 24/7.....and hes right.

 

[Aries13]

you should remember that abs are very much adaptable to exercises ...aspecially if you are doing the same kinds of exercises. Yes, body fat is THE BIGGEST reason you cant see those abs BUT your question was about the intensity and you not feeling the exercises.
When it all comes down to it, abs are only really worked if you are 110% mentally focused on them. So when you are doing crunches for example, you should be so focused on the abs and using them, that you will feel an intense burn aftet like 5 reps, and then you gotta keep that burn going.( I like doing 3sets of 20...weighted....200 regular crunch)
Some of my fave exercises include leg-tucks with a 10lb weight(either behind head) or on chest. When you go up and down, your abs are flexed THE WHOLE time and you are only moving like 4in. back and then go up to a comlete curl(fetal-like position). Also, I love reverse crunches on a bench, and lying flat on the ground, legs 90deg. angle on a bench...two sets of 200
*Remember to add tons of variety and look into learning new exercises....

 

[Swanson Smash]

My abs are done three times a week....I do these 5 exercises like a religion...in two months ive never went the next day without the burn....hopes this helps

http://www.muscletech.com/TRAINING/ROCK_HARD_ABS/Rock_Hard_Abs.shtml

 

[markshark]

Hi there! I just was curious about this. I've been doing abs since April of last year, 3xs a week. And I've really built up my endurance. The thing is, it's almost as if abs have gotten too easy. My trainer, changes them up. And they are definately hard to do, but recovery is like nothing! Where my shoulders might be killing me from working them the next day, my abs are fine..

I'm wondering... No burn, not working? Do I need to up my reps? Maybe different exercises? Or have I just gotten used to it,, and I should keep doing what I'm doing.... Yes, my waist and hips are reducing in inches.

Exp of workout...

Crunches on incline bench.. Highest point 20, down a notch 20, down a notch 20, down a notch 20. 3 times........ Then highest point, working obliques for a count of 50 3 times.. Bicycling on floor for 60 secs, 4 times.

I've also done, standing leg raises w/ an 8 pound ball between my knees, rope crunches, back extensions, Pretty much every ab workout you could think of!!

Anyway, if anyone has any ideas, I'd appreciate it!

if it gets too easy for me i add weight, and yea i do more reps with abs then anything. like on decline bench, i hadnt done abs all year really and i started doin regular decline situps til i hit 30, then i added a 10 lb plate and held it behind my head. eventually went from doin 9 reps with that to 55 reps, so i added a 25 lb plate.

 

[chicknlegs]

Why does everyone insist on training abs with crunches and high reps etc.?
If you are doing squats/deadlifts and all compound growth movements, thats the best way to add size to abs. Then to see them, as mm107 says, diet is the key.
Personally, I have never done a situp or crunch since I started lifting.

 

[perp69]

Only reason I work abs is to keep my lower back strong for lifting. Diet is where abs are made.

Perp

 

[mm107]

Only reason I work abs is to keep my lower back strong for lifting. Diet is where abs are made.

Perp

ding ding ding

hit it right on the nose

abs are made in the kitchen

i like to w/o my abs for the reason that it is still a CORE muscle, i like having a strong CORE to begin with =]

 

[Eye34]

Why does everyone insist on training abs with crunches and high reps etc.?
If you are doing squats/deadlifts and all compound growth movements, thats the best way to add size to abs. Then to see them, as mm107 says, diet is the key.
Personally, I have never done a situp or crunch since I started lifting.

LOL!! My trainer never does abs and did them Sunday, cuz he just got ab straps and wanted to see what torture he would be putting me thru! He was STILL bitching this morning that his abs hurt!!! WUSS!!!!

 

[mm107]

LOL!! My trainer never does abs and did them Sunday, cuz he just got ab straps and wanted to see what torture he would be putting me thru! He was STILL bitching this morning that his abs hurt!!! WUSS!!!!

lol definately, if i wouldnt talk smack about working my abs tho, i know if i did a ab killer day i would be in pain couple days lol, but hey might need one once in a while right

 

[*Bunny*]

Why does everyone insist on training abs with crunches and high reps etc.?
If you are doing squats/deadlifts and all compound growth movements, thats the best way to add size to abs. Then to see them, as mm107 says, diet is the key.
Personally, I have never done a situp or crunch since I started lifting.

I'm very interested to see a pic of your abs ...

 

[nikkita]

should keep doing what I'm doing.... Yes, my waist and hips are reducing in inches.

My opinion if that if you think that this is working for you, keep up the good work!

 

[thesiant]

I use two excersizes: hanging leg raises, and an ab cruch machine with weight. Like any other muscle they show better if they're bigger and thicker. obliques get worked too if you go hard. I keep so much weight on that machine i can on;y do 20 reps max.
3 sets hanging leg raises at 20 - 15 - 15 (or as much as you can handle in the beginning)
3 sets ab machine to failure at 20 reps.
you're ab workout should be exhausting, leave you breahtless with your heart pounding.

 

[mm107]

I use two excersizes: hanging leg raises, and an ab cruch machine with weight. Like any other muscle they show better if they're bigger and thicker. obliques get worked too if you go hard. I keep so much weight on that machine i can on;y do 20 reps max.
3 sets hanging leg raises at 20 - 15 - 15 (or as much as you can handle in the beginning)
3 sets ab machine to failure at 20 reps.
you're ab workout should be exhausting, leave you breahtless with your heart pounding.

very true, As long as ur Diet is KEY and onpoint, then your abs alone will show, especially if are working them out hard. BUT we have to remember, abs are made in the kitchen. IF you have fat on them and work them hard then they will have the appearance of a gut. my .2 cents.

Def a good ab workout tho, i might start training mine for some added streght 1nce or 2ce a week.

 

[thesiant]

very true, As long as ur Diet is KEY and onpoint, then your abs alone will show, especially if are working them out hard. BUT we have to remember, abs are made in the kitchen. IF you have fat on them and work them hard then they will have the appearance of a gut. my .2 cents.

Def a good ab workout tho, i might start training mine for some added streght 1nce or 2ce a week.

Yeah, true that. You really can't have body fat and have abs. Right now I'm on a pretty regimented diet myself. My abs already look good, but as Christian Bale said in American Psycho, "you can always be thinner, look better."

 

[mm107]

Yeah, true that. You really can't have body fat and have abs. Right now I'm on a pretty regimented diet myself. My abs already look good, but as Christian Bale said in American Psycho, "you can always be thinner, look better."

VERY VERY TRUE. GREAT MOTIVATIONAL LINE.

 

[wlmcrae]

For a killer ab workout, try Swiss Ball exercises. It runs through the full ROM of the abs (actually 30° BACK as well as forward). Weight them - the Swiss Ball will have you using muscles you didn't know you had!

 

[pintoca]

MM is pwning the Diet Board left right and center!!!

 

[immortalis]

Only reason I work abs is to keep my lower back strong for lifting. Diet is where abs are made.

Perp

we have a winner

 

[Lifterforlife]

For a killer ab workout, try Swiss Ball exercises. It runs through the full ROM of the abs (actually 30° BACK as well as forward). Weight them - the Swiss Ball will have you using muscles you didn't know you had!

Good post. This is in fact a great way to work abs.

But, you will still not see them if diet is not adequate.

 

[mm107]

Good post. This is in fact a great way to work abs.

But, you will still not see them if diet is not adequate.

Good im glad we keep the emphasis on diet.

I would love to learn more about the swiss ball though, better then doing decline situps with 25lbs on my chest?

just wondering.

 

[Lifterforlife]

Good im glad we keep the emphasis on diet.

I would love to learn more about the swiss ball though, better then doing decline situps with 25lbs on my chest?

just wondering.

Much better....another great way is to place the ball in front of a cable setup, put the rope on the cable, so it is just above head height when back on the ball. Now, pull the rope with your hands to around the ears or shoulders, whereever you feel most comfortable. Now, with small short movents(your arms are locked in place, hands used just as hooks), crunch with however much plate weight you can use in good form. Killer pump.

As a note, there seems to be some nonsense going around that you do not need to work abs, they are there, simply diet and they will show. Well, you have biceps too in your upper arm. Don't you have work them in some form to make them grow?

 

[mm107]

i know alot of it is going around mainly because we have to emphasize on how imporartant low bf% is with ABS. i have several pics up lifter, where i visible have a 6 pac. Now this is actually w/o working them. Maybe i would hit them once a week. Now that i KNOW my ABS are from my diet, now its time to make them bigger with some work.

I actually have a big friend who works his abs daily, hard too, he swears to me bf% doesnt matter, lets say his abs area looks bigger and bigger like GH GUT (well not quite as big)

Im just trying to emphasize on how important diet really is. I know after i got my 6 pac from dieting, i did start focusing on them more like 1-2 more a week.

I had the whole V cut and everything, still got the vcuts, but my abs are covered up from bulking alittle. But you can still tell i have abs on my Cutting season lol

But there are several people who honestly believe that ABS are made in the kitchen and im one of those people. BUT i am not going to criticise anyone in the gym doing theier abs because it is proof more muscle = burns more fat, so hey who really knows the answer in bodybuilding..

As a note, there seems to be some nonsense going around that you do not need to work abs, they are there, simply diet and they will show. Well, you have biceps too in your upper arm. Don't you have work them in some form to make them grow

your def right without a doubt

If you just want to have abs, then diet + cardio would be sufficient
Now if you want to make your abs bigger then of course you would have to work on them.

I guess question really is, "to see my abs do i need to work them"
and the answer to that is ABS are made in the kitchen
but if the question was
i want to make my abs bigger
THEN of course we have to hit them HARD! In fact treat them like any other muscle! Kill THAT SHIT!

 

[Lifterforlife]

i know alot of it is going around mainly because we have to emphasize on how imporartant low bf% is with ABS. i have several pics up lifter, where i visible have a 6 pac. Now this is actually w/o working them. Maybe i would hit them once a week. Now that i KNOW my ABS are from my diet, now its time to make them bigger with some work.

I actually have a big friend who works his abs daily, hard too, he swears to me bf% doesnt matter, lets say his abs area looks bigger and bigger like GH GUT (well not quite as big)

Im just trying to emphasize on how important diet really is. I know after i got my 6 pac from dieting, i did start focusing on them more like 1-2 more a week.

I had the whole V cut and everything, still got the vcuts, but my abs are covered up from bulking alittle. But you can still tell i have abs on my Cutting season lol

But there are several people who honestly believe that ABS are made in the kitchen and im one of those people. BUT i am not going to criticise anyone in the gym doing theier abs because it is proof more muscle = burns more fat, so hey who really knows the answer in bodybuilding..

There is absolutely no doubt that abs are made in the kitchen. But this means proper diet to accentuate them(lower bodyfat).

You state yourself, they are there, but you want them to be bigger. This in fact is only accomplished as any other muscle, by working them.

Diet will reveal the progress.