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Thread: ab workouts

  1. #1
    WANNABEBIG!!!! remo's Avatar
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    ab workouts

    Hey guys whats up...I took a glance but couldn't really locate anything to answer my question regarding ab workouts...I wont put everyone through the agony of another ab rest discussion....but here it is

    What is a typical routine for an ab work out? What im looking to find out is the number of excercises you guys generally do, number of repititions, weighted or not...etc... just trying to get an idea of what goes on out there... I usually just throw together something when Im in the Ab room at the gym...basically whatever Im most motivated to do at the time.... Thanks all..everyones been great here so far.
    I'll stand for nothing less or never stand again


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  2. #2
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    Yeah, I kind of have this problem, but have my own thread for it (not really, kind of sort of). I would be intrested in knowing what people do.

    The only recent thing I've started liking to do is cable ball crunches. Lower the cable so it's medium height, get a ball, and do weighted crunches with the ball.

    Cable kneeling crunches don't do squat for me, maybe I'm doing it wrong.

  3. #3
    Senior Member Doobs's Avatar
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    Quote Originally Posted by PhilsterT
    Cable kneeling crunches don't do squat for me, maybe I'm doing it wrong.
    I do standing cable crunches which is probably similar to your kneeling ones. You have to use a ton of weight because as you bend over the weight of your upper body will cancel out some of the weight your lifting. Make sense? They're a good exercise but hard on the hands when you use 200+ lbs.

    To answer the original question, I do 1 or two lifts for 2-4 sets each, always weighted.

  4. #4
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    Yeah, I was doing the kneeling ones but I hit 70 and wasn't feeling anything (too much back) but my grip isn't to strong and my arms were sore so it wasn't comofrtable to hold the weights.

  5. #5
    As I Am Paul Stagg's Avatar
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    My typical ab training?

    Usually weighted, twice a week, generally one movement on each day, 3-6 sets, reps vary, usually 8-15.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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  6. #6
    WANNABEBIG!!!! remo's Avatar
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    Thanks all. I'm relatively new to training and have guidance from experienced friends, but I've got a lot of mixed reviews on that....
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

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  7. #7
    Diesel Hercule's Avatar
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    I do abs 2X a week.

    Day 1-
    Weighed Incline Sit ups- 3X10
    Hanging Leg Raises(legs straight)- 3X12
    Rotary Ab machine- 3X10

    Day 2-
    Roman Chair Sit ups- 3X8
    Hanging Knee Raises to the side- 3X12 each side
    Kneeling Cable Crunches- 3X10

  8. #8
    Always Learning IZich's Avatar
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    Quote Originally Posted by Hercule
    I do abs 2X a week.

    Day 1-
    Weighed Incline Sit ups- 3X10
    Hanging Leg Raises(legs straight)- 3X12
    Rotary Ab machine- 3X10

    Day 2-
    Roman Chair Sit ups- 3X8
    Hanging Knee Raises to the side- 3X12 each side
    Kneeling Cable Crunches- 3X10
    good stuff. Just remember to do short, weighted sets. IMO 3x10 or 3x12 for you, remo, would be too many reps. Add more weight until you can do 3x6 - 3x8. Remember, abs are no different than any other muscle, so work them appropriately.

    BTW hercule i'm not trying to critique your ab workout, just editing it a bit in my own opinion for remo.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

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  9. #9
    Trying to get a sixer Ellocodetroit's Avatar
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    My Ab workout
    CRUNCH MACHINE
    4sets x25 reps slow 5lb plate behind head
    4sets x25 reps slow left and right oblique

    SIDE BENDS
    4x10 reps 45 plate

    BALL CRUNCH
    4x15 reps 30-40 lbs on chest
    4x15 reps 10-20 lbs behind head

    When I'm bored with alot of time or the balls/crunch machine are being used I like do situps with 5-10 lbs on my chest or I do some russian twist on a incline.
    Weight 170 lbs. 5'5"
    Bench: 275 @ 1 rep
    Squat: 225@8 reps
    Dead Lift: 265@ 8 reps
    Ellocodetroit Online Journal

  10. #10
    WANNABEBIG!!!! remo's Avatar
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    Quote Originally Posted by Ellocodetroit

    SIDE BENDS
    4x10 reps 45 plate
    Is it true that side bends wont get rid of the love handles, rather build the obliques into muscle..if so...what is better? making them muscle or just leaving them be? I would some the muscle..for the cut look? right?
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  11. #11
    Trying to get a sixer Ellocodetroit's Avatar
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    Quote Originally Posted by remo
    Is it true that side bends wont get rid of the love handles, rather build the obliques into muscle..if so...what is better? making them muscle or just leaving them be? I would some the muscle..for the cut look? right?
    Thats correct side bends helps build muscle in the obs. I think slow and feeling the contraction of the muscle is key. When I do that on my ab workouts I feel the burn more. If your cutting to expose the six pack chances are you are going to lose some fat around the love handles. I would rather have some solid oblique muscle than some flabby fat tissue posing as a oblique.
    Weight 170 lbs. 5'5"
    Bench: 275 @ 1 rep
    Squat: 225@8 reps
    Dead Lift: 265@ 8 reps
    Ellocodetroit Online Journal

  12. #12
    Just watch me ... Built's Avatar
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    I avoid side bends and "core" work. I like my waist small.

    I just build up the front and the back.

    Side bends do as much for love handles as those stupid adductor/abductor squeezie things do for saddlebags.

  13. #13
    En botella whey! Max-Mex's Avatar
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    Hanging Leg raises: 2 sets of 10.

    Bridge: 2 times for 60 sec each (will gradually increase hold time).
    Burritos are the bomb for bulking!
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    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  14. #14
    permanently bulking Titanium_Jim's Avatar
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    I do hanging leg raises, as many as I can do for 2 sets; then seated leg raises to failure for a set or 2; then weighted decline situps for a couple sets; then situps where my back and legs never touch the bench for a couple sets, then seated ab pulldowns. My abs respond better to high volume.
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