1. weighted leg lifts 6-8 reps 3 sets
2. abdominal crunch machine " " "
3. side oblique twisting maching " " "

Most should know that definition= low bodyfat. OK, then how do you train?? just like any other bodypart. although failure can be reached with abs- it is harder to learn how to do this.

I train abs 2 times a week. one time on leg day, the other on back/pulling day.

exercises 4-5 sets of decline crunches.
1st set= body weight 20 reps
2nd set= body weight 15 reps
3rd set= 25lbs for 10-15 reps
4th set= 45lbs for 10-15 reps
5th set= body weight 10-20 reps

the crunches are done slowly, and abs are flexed HARD at the peak of each contraction
FORM is very important. keep your ass glued to the bench. your ABS should be isolated. look in the mirror at the gym. is your lower body motionless?= it should be. you should NOT use momentum to bring yourself upright!

This gets my abs noticably sore the next morning, so I'm doing something right that those who fire through 20 sets of sloppy reps are NOT. MIND IN THE MUSCLE is more important for ab training than any other factor.

TIP- when I said weighted with 25lb or 45lb I hold an olympic plate over my chest with arms straight out. this keeps the weight consistent and is alot more comfy than hugging a plate. hugging a plate does not help ab training, it just gets in the way.

Other good ab exercises for abs are:
-gravity boots!!! damn those are ab destroyers
-incline reverse crunch
-hanging crunches/leg raises (leg raises via ab contraction of course, only seen 1 person in my life do these properly)

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quote:

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You cannot be a champion just by eating the best foods, you cannot be a champion just by training the most, and you cannot be a champion by taking the most or the best steriods and drugs. The most important attribute you need to be a champion is attitude -Franco Columbu

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On lower body days I do hanging leg raises. Both bent and straight legs. The object is to do them slowly so that you don't swing. It takes a tremendous amount of control. The most beneficial and difficult hanging leg raises are dead hanging from the bar, because you're working your delts the same time and it puts pressure on your elbows also. So be careful if you do these. A little less difficult would be hanging from straps under your triceps. Try sets of both kinds with and without straps. No need for weights on these exercises.

Most other days, I do declines. I used to place heavy weights on my chest, they were effective but cumbersome. What I found to be even more difficult and effective is to place small amounts of flat weights behind your head and keep your elbows wide. As little as five pounds will make a difference. But I usually max out at a 25 lb plate behind my head. On my last set when I can't do any more weighted reps, I'll drop the plate and finish up with an extra 15 non weighted reps.

I have found that weighted declines build upper abs. Leg raises build lower.

Another thing to consider when doing abs, is the look you're looking for. If you want large obliques, do crossovers. Be aware, that the more crossover exerercises you do, the more boxey looking you'll become. Even if you're body fat is low. I stopped doing them a couple of months ago, because they were getting too large. If you have extremely large lats, they look good, however underneath a shirt it can look like love handles.

As far as amount of reps. I usually do 12 - 15 slow repitions. Sometimes only ten with heavier weights. Men usually respond better to lower reps with higher resistance. Versus women, who respond to higher reps.
Just my $.02