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Ab Workout

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Negative Creep
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2011/03/22 10:06:43 (permalink)

Ab Workout

I'm currently doing the P90X workout which includes an ab workout called, Ab Ripper X
 
It's a great ab workout which I do 3 times a week but I'm after more from my abs, I really want them sticking out & the classic lean/ripped/defined physic
 
Does anyone know of any other ab exercises which really work the abs & gets them pumped?
 
Thanks
#1

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    naththebeast
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    Re:Ab Workout 2011/03/22 11:26:41 (permalink)
    Best way is reducing body fat tbh mate, if youre doing a bit of work is fine, but increase cardio and reduce calories to get it down further



    #2
    CitizenKane
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    Re:Ab Workout 2011/03/22 11:33:48 (permalink)
    Squatting
    Deadlifting
    Overhead Pressing
    Power Cleans/Snatches
     
    But as above, it's all about body fat. Everybody has abs, the way to get a six pack is to reduce your body fat so that you can see them. If you are doing the above lifts, which you should be regardless (except the olympic lifts they're not as necessary, still really good, but just very technical) then you don't need to do any isolation work for your abs. Not least some fad ab routine that you have to pay for
    post edited by CitizenKane - 2011/03/22 11:36:24

    "Be adequate"
     
    #3
    jack87
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    Re:Ab Workout 2011/03/22 13:41:59 (permalink)
    Negative Creep

    I'm currently doing the P90X workout which includes an ab workout called, Ab Ripper X

    It's a great ab workout which I do 3 times a week but I'm after more from my abs, I really want them sticking out & the classic lean/ripped/defined physic

    Does anyone know of any other ab exercises which really work the abs & gets them pumped?

    Thanks

     
    Increase reps and maybe add in a circuit if thats not what the Ab ripper x is already? Abs are a very complex set of muscles and its essential you hit them from all angles, Leg raises, hanging raises, bicycles, basic situps and situps with twist. 
     
    Someone once asked Mohammed Ali how many situps does he do, he replied I dont count them I only count when it hurts. However many reps you currently do, increase it by 10-20. 
    #4
    jack87
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    Re:Ab Workout 2011/03/22 13:43:34 (permalink)
    CitizenKane

    Squatting
    Deadlifting
    Overhead Pressing
    Power Cleans/Snatches

    But as above, it's all about body fat. Everybody has abs, the way to get a six pack is to reduce your body fat so that you can see them. If you are doing the above lifts, which you should be regardless (except the olympic lifts they're not as necessary, still really good, but just very technical) then you don't need to do any isolation work for your abs. Not least some fad ab routine that you have to pay for

     
    The abs aren't directly targeting by those exercises, your abs are used to stabilise with those but you wont increase your stabilising power unless you train abs directly - otherwise you wouldn't see pro's doing abs..  The abs are only directly targeted and worked by crunching them, thats how they work. 
    #5
    CitizenKane
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    Re:Ab Workout 2011/03/22 13:59:42 (permalink)
    Saying that you NEED to work your abs in isolation is like you saying you NEED to work your hamstrings in isolation or your rear delts in isolation of any other muscle. I'm sure you agree that this is absolutely not the case for most trainers until quite far down the line in their training. Yes, pro BBers do train every single muscle group in their body in isolation with massive volume and low frequency, they are at a level whereby simple compound movements no longer suffice to provide a growth stimulus, and are on large amounts of gear. The OP is, presumably, none of these things.
     
    Yeah I'm sure guys like Dave Tate, Matt Kroc, Ivan Stoitsov, Lu Yong, Mariusz Pudzianowski, Oleksandr Kutcher, Dave Gulledge and any other strength athletes with low body fat achieved their six packs by doing Ab ripper X or something similar and hitting their abs from every angle multiple times per week. Hmm

    "Be adequate"
     
    #6
    Negative Creep
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    Re:Ab Workout 2011/03/22 14:29:58 (permalink)
    Thanks guys
     
    One thing I am struggling with is reducing body fat. My BMI is 17.7% at last check but I'm not sure what my actual body fat % is.
     
    I'm lean & athletically built but want to shed more of the BF so that the muscles really show through.  Ideally, I want to be around 8 or 9 %
     
    These idea's & suggestions you've all given me have helped loads.  Thank you!
     
    The Ab Ripper X does many variations of an ab exercise. Bicycles, leg raise, twists, crunch frog, Mason twists etc.  I didn't know if doing any other routines as well as the above would aid me more.
     
    I'm currently trying to reduce BF so with that & maybe more reps, the results won't be too far behind.
    #7
    jack87
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    Re:Ab Workout 2011/03/22 14:52:12 (permalink)
    Mariusz Pudzianowski trains abs at the end of every workout.. along with quite a few strongmen.  You don't need to train abs in isolation but you should and the same applies with hamstrings.. If you have weak points they are the first things to break. I'm not really to sure where your getting your knowledge from? Anyway not having a debate which is clearly one sided.
     
    To get your bodyfat down you need to be in a calorie deficit, cutting any crap out of your diet eating more complex carbs, veg etc and replacing simple carbs with things like sweet potato will help, no carbs atleased 5 hours prior to going to bed. Drink green tea in abundance, its probably the cheapest fat burner you can get. Cardio in the morning on an empty stomach low intensity is great. 
     
    Check out healthyaction.co.uk if your serious, get a diet done by a professional. 
    #8
    CitizenKane
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    Re:Ab Workout 2011/03/22 15:00:05 (permalink)
    I agree that you should train weak points in isolation as required, but why do you consider abs automatically to be a weak point? The OP is a beginner, he doesn't have weak points yet.
     
    But you're right we shall just agree to disagree! And you're right this argument is one sided because the OP is only listening to one of us, presumably because he has already made his mind up and is going to do loads of ab isolations no matter what either of us say! (He has paid for a routine so no doubt he will use it)
     
    Our argument re isolating abs pales in significance when compared to the main issue here, which as you say is diet.

    "Be adequate"
     
    #9
    jack87
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    Re:Ab Workout 2011/03/22 15:03:40 (permalink)
    Abs are normally most peoples weak point because most people dont like training abs because its hard, its not like normal training with 6-12 reps it takes more its that burning sensation and takes that will power that most people lack to push through it. In my opinion you shouldn't neglect any bodypart, but I'm trying to turn professional in bodybuilding and thats why I have that opinion.
    #10
    jack87
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    Re:Ab Workout 2011/03/22 15:05:39 (permalink)
    And really at the end of the day if you have the option to train something with all means of exercises, why not. I do deads squats all the power exercises I take time to do powerlifting every month but I also train abs everyday and I put in all the detail work aswell. 
    #11
    gixer06
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    Re:Ab Workout 2011/03/22 17:00:59 (permalink)
    abs are a weak point for most due to incorrect training!!! id say mainly over training, some 1 doing 100 crunches is no good for size, boxers do it for endurance,constant smashing in the ribs takes its toll , even for 4x3min rounds!! u want big abs train em like any other muscle, weighted, heavy for 10/12 reps then insead of daily training leave them to recover and grow,5 days,  with the right diet thell be busting out!
    just dont go to crazy once there big, compound movements and some regular maintanance will keep em in shape other wise ya waist will end up wider than ya shoulders,lol not a good look.
    #12
    iaink
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    Re:Ab Workout 2011/03/22 18:22:36 (permalink)
    The 'abbs' (rectus) aint hard or tricky to hit. Don't personally see the need to do too much direct work if your regulary doing the big lower body compound lifts... and you utilsing you abbs correctly during them.
     
    Some weighed crunches, or similar, if your that bothered or planks.
     
    Leg raises, hanging raises, bicycles, basic situps and situps with twist

     
    You've made a list of  predominatly movements that are hip flexion.
     
     
    Diet + good all round plan and you shouldn't have to sweat the detail as far as abbs go.
    #13
    naththebeast
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    Re:Ab Workout 2011/03/22 18:39:53 (permalink)
    as iaink mentioned be careful not to mistake hip flexion exercises for abdominal exercises, the function of abs is to stabilise and to flex the spine



    #14
    jack87
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    Re:Ab Workout 2011/03/22 18:55:34 (permalink)
    Well these movements can be more ab specific depending on the angle of your knee joint, bent legs takes the hip flexor out of it. I'm just saying what I've done and whats worked and the proof is when I look in the mirror and the strength I have not only in ab exercises but compound lifts also. 
    #15
    iaink
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    Re:Ab Workout 2011/03/22 20:50:41 (permalink)
    jack87

    Well these movements can be more ab specific depending on the angle of your knee joint, bent legs takes the hip flexor out of it. I'm just saying what I've done and whats worked and the proof is when I look in the mirror and the strength I have not only in ab exercises but compound lifts also. 


    I agree with the first sentence, to degee. Bending the legs however dose not mean you've taken the hip flexors out of a lift like leg raises. Of course making sure there is spinal flexion at the top of the movement will increase activation of the abbs.
     
    However (and I am playing devils advocate to a degree here so not an attempt to flame just discuss ) many people do things that at best had no effect on their goals. Maybe it was the compound lifts that did all the work and the abb stuff in reality did little? Off course if you were doing only compound work in for period and that didn't result in the abbs you wanted. You then added in the above lifts and you abbs looked better and grew (without a change in BF) then you could clearly say what worked for you.
     
    #16
    jack87
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    Re:Ab Workout 2011/03/22 21:48:08 (permalink)
    I just think everyone has the ability to train abs directly its not impossible, Its not going to cause any harm by doing so. I just don't see why someone should rule it out. Personally I train all my bodyparts with as wider range as possible, it shocks the muscles keeps them from being stale. Training abs directly is good for your cardiovascular system plus helps maintain the tighter midsection which can be affected by heavy compound lifting especially if your breathing isnt spot on. 
     
    By no means am I saying you have to do this or that - I think if you have 2 ways of achieving a goal why pick 1. :)
     
    My 2 cents
    #17
    stokie
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    Re:Ab Workout 2011/03/22 21:57:35 (permalink)
    i normally Try to do a little ab work
    After I finish my leg work out, usually only manage
    2-3 sets as my abs are totally fried
    #18
    Negative Creep
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    Re:Ab Workout 2011/03/23 09:20:01 (permalink)
    Thanks guys, I really do appreciate all of you're views & comments.
     
    I am seeing results through training, I have the first 2 sets of abs coming through, although little-ish, they are clearly noticeable.  It's the bottom set that's proving difficult but I've heard this can be the hardest to achieve.
     
    Because of my newness & limited knowledge to all this I was just hoping to gain more muscle definition in my abs, along with all body parts.
     
    I'm not a bodybuilder in the respect that I'm trying to gain a lot of muscle mass or take this to competition level.  This is a lifestyle change for me, I want to change my body for the better by gaining a more lean/ripped/defined look.
     
    I have made my mind up that this is what I want to do & I have set myself goals in which I hope to achieve but I do have an open mind & open to comments & critique from you guys because you have a wealth of knowledge that I'm only just beginning to learn.
     
    Oh, what is an 'OP'?  Seen I was refered to as that!?!?  :)
    #19
    CitizenKane
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    Re:Ab Workout 2011/03/23 09:30:04 (permalink)
    OP = original poster (not to be confused with 'OG', which = original gangster)
     
    Mate, if you want a lean/ripped/defined look, lose body fat. You can see your top two abs because you have lost body fat in that area. There's no other reason for it. This P90X thing just sounds like crossfit, the ab circuit thing is most likely just burning loads of calories, it's not targeting fat around your abs (this is impossible) so yes it may be inadvertently helping you to 'define' your abs, but no more than just doing steady state cardio will. Lose body fat = see your abs.
     
    The problem is, if you just cut down body fat you won't necessarily look very good, you might just look skinny. This is why people spend considerable time and effort adding muscle, and then cutting down to low body fat levels after. It is really quite easy to lose body fat, just eat in a caloric deficit. The hard part is, firstly adding muscle, and secondly holding onto that muscle while cutting. So by all means go ahead and cut down, but don't be surprised or disappointed if you just look skinny after it and don't necessarily look 'ripped' or 'lean', and you may find yourself in a few months just deciding that you want to bulk up anyway.

    "Be adequate"
     
    #20
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