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Abb workouts

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bones
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2007/06/16 12:14:54 (permalink)
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Abb workouts

Well Ive been away and found a site that will give me some guidence on what exercises to do to help work on my stomach muscles.

Although Its very helpfull and gives a demonstration on how to do the exersise it doesnt really say how many reps I should be looking at doing and how many sets.

Maybee its just a matter of doing as many as I can before I have to stop from the pain ? but I wanted to make sure and see what you lot are doing.

The exersises below are the ones this site is saying are the ones to be doing to work the abdominals area and the obliques

abs

crunch
sit up
alternate situp * works obliques as well
knees to chest
leg raises and
v ups

the obliques its saying

alternate situps
and knees to chest side (which is a killer)

Can anyone shed some light as to how many reps of each of these exercises I should be doing and how many Sets, as I dont have a clue and am not sure wether doing it until im in pain is the best step
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12 Replies Related Threads

    jamief
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    RE: Abb workouts 2007/06/16 12:16:53 (permalink)
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    ORIGINAL: bones

    Well Ive been away and found a site that will give me some guidence on what exercises to do to help work on my stomach muscles.

    Although Its very helpfull and gives a demonstration on how to do the exersise it doesnt really say how many reps I should be looking at doing and how many sets.

    Maybee its just a matter of doing as many as I can before I have to stop from the pain ? but I wanted to make sure and see what you lot are doing.

    The exersises below are the ones this site is saying are the ones to be doing to work the abdominals area and the obliques

    abs

    crunch
    sit up
    alternate situp * works obliques as well
    knees to chest
    leg raises and
    v ups

    the obliques its saying

    alternate situps
    and knees to chest side (which is a killer)

    Can anyone shed some light as to how many reps of each of these exercises I should be doing and how many Sets, as I dont have a clue and am not sure wether doing it until im in pain is the best step


    Why on earth are you doing so many abdominal exercises? Do crunches once a week and watch your diet/cardio and you'll have a six pack in no time (if thats what you desire!).
    #2
    ginasmg
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    RE: Abb workouts 2007/06/16 12:19:25 (permalink)
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    imo fat too many exercises on one muscle group,just treat your abs like any other mudcle mate the results will come with time,watch your diet
    #3
    bones
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    RE: Abb workouts 2007/06/16 12:26:23 (permalink)
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    I guess this is not what I need to be doing, My bf 22 % at the moment so a little work is in order to get this down to 15 ish which might show them up a bit better.

    Its all in aid of building a stronger core, and im assumeing doing this everyday like i planned to was not a good idea.

    what are you two doing, seriously I havent got a clue what I need to be doing here

    looks like i need to rethink
    #4
    ginasmg
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    RE: Abb workouts 2007/06/16 12:32:37 (permalink)
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    post your diet up in the diet section mate good guys there to help with that,personally i train abs directly twice a week.but imo your diet will get better results if you concentrate on that.
    #5
    atkinson2006
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    RE: Abb workouts 2007/06/16 12:36:27 (permalink)
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    for me id choose 2 exersizes from the list you gave above and every 3 days do 3x12 (or to fail what ever comes first). Id also pick a dif two every time i do them. enjoy. Your 'core' will get a work out from doing other excersizes too Eg military press.

    13.12 Stone, 5ft9.5:
    1RM Dead 205kgs
    1RM Bench 130kgs
    1RM Smith Flat Bench 150kgs
    1RM Squat Unknown, but 150kgs for 2.
    #6
    jamief
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    RE: Abb workouts 2007/06/16 12:38:12 (permalink)
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    I train abdominal section 3 times every fortnight. To be honest, lots of other exercises work your abdominal area too, so you may well have better abs than you think under your bodyfat. I would always concentrate on cardio, once you can see your abs you will know what needs work, if anything.
    #7
    Osagi
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    RE: Abb workouts 2007/06/16 13:01:52 (permalink)
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    Hi Bones,

    As has already been mentioned, if fat loss and a sculptured midsection is your goal, diet and cardio are key. So spend a little time looking into a good cutting or fat loss diet plan and training program. I believe ToxicToffee put together quite a good article on this very subject in the articles section found via the link at the top of the forum homepage.

    Resistance training is of course also very important in helping to build and strengthen your abdominal muscles in order to ensure that once all that fat comes off you have a midsection worth showing.

    However rather than perform a 'giant' abdominal routine at every training session like many people misguidedly do when trying to improve their midsections, focus your energies instead on including the core bodybuilding lifts such as squats, deadlifts, over head press and even bench press in a full body weight lifting routine that you perform 2-3 times per week, for example;

    Monday - Squats, Bench Press, Bent over rows
    Thurs - Deadlifts, over head shoulder press, chin ups or pull ups

    These core lifts all tax the abdominal muscles strongly and for that reason many people will tell you when performing these lifts you don't need to even think about isolation exercises for your abdominal muscle group.

    However should you find you have enough energy left over after performing the above routine, here's a nice simple abdominal routine for you to follow;

    Workout 1;

    1 set of 'Planks' (look this up), held for as long as possible slowly working your way up to 2 minutes.

    2 sets of Crunches (performed on a decline abdominal board if you have access to one, if not the floor is fine), 10-15 reps (when this rep range becomes easy without weights, hold a 5-10kg weight plate across your chest to increase resistance).

    2 sets of back hyperextensions (focus lower back, a very important but often neglected abdonimal muscle group that plays a key role in core stability), again shoot for 10-15 reps.

    Workout 2;

    1 set of 'Planks' (look this up), held for as long as possible slowly working your way up to 2 minutes.

    2 sets of leg raises (start off on the floor and progress to hanging knee / leg raises from a pull up bar when you can), 10-15 reps

    2 sets of seated oblique twists (sit on the floor with your legs spread out in front of you to help maintain your balance, pick up a 5-10kg weight plate or medicine ball, lean slightly back and then slowly with your arms extended out in front of you and the weight held at about mid chest height turn from one side to the other, ensuring on each turn you perform a full range of motion), again perform 10-15 reps (a rep is one complete turn from one side to the other and then back to the front again)

    As said perform one of these ab routines at the end of your weight training sessions only if you feel you have enough left in you to perform the movements with good form. Don't worry if you miss an ab workout, the full body lifts will have taxed your abs strongly enough anyhow.

    Hope that helps

    Osagi
    #8
    bones
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    RE: Abb workouts 2007/06/16 13:03:59 (permalink)
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    cheers lads.

    Im obviously carrying to much bf which has been estimated to be around 22 %.

    What bf % ige is ideal for my abs to be showing, not that Im a tart, Just wouldnt mind seeing them lol, I dont think I ever have
    #9
    Osagi
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    RE: Abb workouts 2007/06/16 13:04:41 (permalink)
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    Oh and just to pick on something else you asked about - you'll see that I have kept the sets and rep ranges for these exercises deliberatley low. You don't have to perofrm endless sets and reps to the point of 'pain' in order to progress or strengthen your midsection, in fact training in that way can be counterproductive to gains as you will most probably find you soon burn out (overtrain) or do yourself an injury which weill prevent you from training completely.

    So keep it sensible, listen to your body and build it up slowly.

    Osagi
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    bones
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    RE: Abb workouts 2007/06/16 13:19:37 (permalink)
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    hello osagi, I cant seem to see the sets and rep ranges for these exercises you have deliberatly set low.

    am I missing somethig here
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    bones
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    RE: Abb workouts 2007/06/16 14:24:40 (permalink)
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    appologise I completley missed you first post. I feel such a dick. Feel free to take the piss
    #12
    Osagi
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    RE: Abb workouts 2007/06/16 16:36:04 (permalink)
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    ORIGINAL: bones

    appologise I completley missed you first post. I feel such a dick. Feel free to take the piss


    No need for that mate just let us know how you get on with this routine.

    Osagi
    #13
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