How to work my abs better

H

HERCULES.

Member
not to be cocky or claimthread or anything, but my abs are to fucking powerfull for crunches. i can do 2500 untill there bet and i need some way to work them out without spending 45 minutes a night doing crunches... Right now i setup my bench to do inclined crunches and there harder but is there any other ways to work em out without crunches/leglifts?
 
I can do about 3 sets of 7500 with out 2 minute rests. Usually a full ab workout for me is about 11 minutes.
 
Crunches literally do less than nothing. If you want to get an ab work out look up 10 different exercises to use (i.e.bicycles, v-up roll ups, etc.) and cycle through them. 80% of abs are diet though. Also, as important as the actual ab exercises is running/biking everyday.
 
create a circuit for yourself. Crunch focus primarily on your upper abs. Work on each section of the abs. I start with upper ab workouts and work my way towards the lower abs. Do 3-5 minute planks and then work on my obliques. Keep the intensity high, dont rest.

Remember abs workouts are only effective when done properly, cheating can do damage. Go VERY slowly, lift yourself with your abs when you do crunches.

If you are looking to get a 6 pack and show off you need to burn the fat off of your abs. I recommend that you do some sort of cardio before do abs. It helps burn the fat on your abs. As someone said above me it's all about diet. Don't starve yourself but make sure you either eat less calories than you burn or burn more calories than eat. So you can bum around and eat very little, or eat a decent amount and run around a lot.

Remember a strong core comes with time and patience, you will see many benefits in strengthening your core.
 
Do lifts that require core stabilization. Any workout that require you to stabilize is going to make your abs fucking strong, and big.
 
Im skinny and looking to build muscle along with define my abs. I have a small routine but do you guys have any tips?
 
honestly, its all about how hard you want to work them.

If you do 15 situps on an decline bench with your hands behind your head, elbows out, BACK STRAIGHT, and really squeezing your abs to pull you up, you will feel it.

too many people just do crunches for a certain amount of reps, as quickly and effeciently as possible. this is wrong, you want to do them slow, and not use any momentum at all, while squeezing as hard as you can.

Abs are IMO the most important muscle group to developp the mind-muscle connection with. you really want to feel the muscle working through the whole range of motion, and always squeeze hard at the top.

My routine is as follows(pm me for detailed descriptions):

3x15 Cable crunches

3x15 weighted side bends on hyperextension machine

3x15 decline reverse crunches

3x15 Barbell side throws

i dont do all on the same day...infact i only get through about 2 cycles of this per week, but it does work really well.
 
forgot to say, that just like you cant spot reduce fat, you cant singularly target one part of your abs. You can however hit certain parts harder...

3x15 Cable crunches (upper)

3x15 weighted side bends on hyperextension machine (obliques)

3x15 decline reverse crunches (lower)

3x15 Barbell side throws (rotational)
 
i disagree. when doing heavy compound movements the negative part of the movement should be controlled, but the positive should be an explosive movement.

When purely building for aesthetic purposes, or building stabalizing muscles, a slow and very controlled movement is what i like to employ.

Explosive: Heavy Squat, Deads, Bench, Push Press, Row,

Slow Controlled: everything else

You honestly gotta find what works for you. it took me 5+ years and a ton of research to get me to the point where i can pull an Ahnuuld and literally sculpt my body to where i want it, and know how to adjust things to bring up a body part, or movement. Hell, i am still constantly digesting information and studies.
 
/thread.

i didnt even read anything else, and neither should you. THIS. IS. ALL. YOU. NEED.
 
i disagree. when doing heavy compound movements the negative part of the movement should be controlled, but the positive should be an explosive movement.

When purely building for aesthetic purposes, or building stabalizing muscles, a slow and very controlled movement is what i like to employ.

Explosive: Heavy Squat, Deads, Bench, Push Press, Row,

Slow Controlled: everything else

You honestly gotta find what works for you. it took me 5+ years and a ton of research to get me to the point where i can pull an Ahnuuld and literally sculpt my body to where i want it, and know how to adjust things to bring up a body part, or movement. Hell, i am still constantly digesting information and studies.

 
If you are spending 45 mins a night doing crunches why not do cardio instead for 30 mins. cause the more cardio you do the more fat you burn. You cant just do abs and think your working out....
 
also, dont work them EVERY SINGLE NIGHT, if you want big defined Abs. if you do it every night, you eill get those flat, marathon runner abs. but if you work them around 3 times a week like any other muscle group, giving them time to rip, rebuild, and grow; then you will achieve the big defined abs
 
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