Its that time of the year to change up my workout routine. I usually change it up every six weeks or so since I get no motivation to go through the same old routine again (i am feeling that right now). Building the three days of legs, chest, shoulders, etc. is easy for me, but I am having a hell of a time trying to get an Abdominal routine that works.
It seems like everything I try to do for my abs doesn't give me that sore feeling the next day. I feel a burning when I do it, but never the day after. I can't really tell any difference in my abs anymore either
Here is a list of the things I usually do. Anyone give me some new things to try so I can try to get my soreness back?
Ball crunches (weighted or unweighted)
Obliques (weight in one arm leaning to the other side)
Medicine ball crunches (elevated)
Pull-ins (weighted) [I dunno if that is what it is called, but I sit on the edge of the bench with my weight between the arches of my feet and pull my legs in]
Any help would be appreciated.
Are you maybe overtraining your abs?
How many times a week do you hit them, and what is your current ab routine?
geez man, thats a lot of ab work, abs are just like any other muscle and CAN be overtrained, i say cut back on volume keep it to only a few excercises, i would say weighted crunches, leg lifts and maybe some oblique excercise..
do 4 or 5 sets max on abs. if you're doing deadlifts and squats, rows, etc, then you're hitting them enough. I personally do maybe 3 sets twice a week at most.
I don't do that all in one workout. I only do two or three of those exercises for three sets of about 15.
Just happens that none of them seem to work anymore.
what kind of results are you looking for? If your looking for the ability to SEE your abs, thats more body fat than anything. If your looking for size, make sure your not over training them, I do little to no ab work and my abs are quite strong, just from the other excercises i do. If your looking to get "sore" your looking for the wrong thing...
I am looking for a tighter feel. The reason I mention the soreness is because I never feel the abs the day after, so I am afraid that all my work is for nothing
I know I will get them to show more by eating right, I'd like them to at least feel tight while I wait for the fat to melt away.
Soreness is no indicator of workout effectiveness.
I dont know what you mean by "tight."
My abs are fine, but dont feel "tight."
Am I missing something here?
Are you associating this with the soreness issue?
try doing upside-down situps while holding the heaviest plate u can take! that will hit em good enough to get u sore i bet!
Right now they just feel like there are a giant blob of worthlessness. They aren't hard. I dunno how to describe it. I am no english major.
if your looking for them to be in a constant "flex" state, it cant happen, even with a ripped size pack and all the striations in the world it wont feel flexed, that will just be your normal relaxed state.. If your talking about the mushy, blobby, "I know they are under there somewhere feeling" its all about body fat %, lower that, and they will no longer be mushy.
if they feel soft, even though you see them, that may just be water. I'm not suggesting dehydrating yourself, just tossing that out there. Keep reps lower too, abs are just like any other muscle, keep weights heavy, and reps at the 10 8 6 area. they're a small muscle group so don't be doing more than maybe 4 or 5 sets at a time on them.