[Hercules_the_strongest]

Hey folks. I need some abs training exercices because I am doing the same exercice since I began to train at the gym. my BF % is around 13-17% (little fat) height: 6"1' weight: 180 lbs. I would like to have the best abs exercices for maximum gains. Also, I would like to know if I should do abs after each workout or just create an abs day. Tanks for your advices !!

[ZiR RED]

You are going to get a huge range of answers from this questoin.

Personally, I train abs once to twice a week directly, using one to two exercises and a rep range of 8-12. I train them heavy to develop them like any other muscle. The rest of my ab development comes from my training, which places a huge emphasis on the core.

Check out my pics to see the results.

Br

[Thomas_Rivera]

^^ my sentiments exactly.

[mm1snapper]

Originally Posted by ZiR RED

You are going to get a huge range of answers from this questoin.

Personally, I train abs once to twice a week directly, using one to two exercises and a rep range of 8-12. I train them heavy to develop them like any other muscle. The rest of my ab development comes from my training, which places a huge emphasis on the core.

Check out my pics to see the results.

Br

I honestly feel like i am lacking hard core in that area... And i really wanna build some size on them. I wanna work them 2 times a week. Mind giving me a split and workouts to help me get started?

Sorry not trying to jack the thread... And im sure he wouldnt mind the help also lol..

[ZackKnight]

ZiR Red is the man to go to for core straight up. there's probably nobody more knowledgeable about core than him.

[KM]

Originally Posted by ZackKnight

ZiR Red is the man to go to for core straight up. there's probably nobody more knowledgeable about core than him.

Or about the sport its self. He's by far the most knowledgeable guy I've talked to about this sport. He's got my respect.

[ZackKnight]

It depends. There's a lot of diff aspects to the sport that a lot of guys around the dungeon are good at. Like I'd go to Freak first and foremost about nutrition and LBJ or Zombie about gear. There's just too many diff aspects. But I will say he's the guy to go to for a lot of stuff and most of all core.

So if you need help with your core either talk to him on this thread or PM him. He's the man when it comes to core.

[Hercules_the_strongest]

I discovered something about abs training. Last week it snowed alot in my area so I had to shovel. After 45 minutes, I really felt my abs, obliques and lower back were working out. So, in summary, you should shovel snow anytime you could because its a great exercice for abs and lower back.

[ZiR RED]

Originally Posted by mm1snapper

I honestly feel like i am lacking hard core in that area... And i really wanna build some size on them. I wanna work them 2 times a week. Mind giving me a split and workouts to help me get started?

Sorry not trying to jack the thread... And im sure he wouldnt mind the help also lol..

What does your current split look like?

When I do direct ab work, I do it on the day prior to my off day, because sore abs will impede any workout.

Generally I train like this:

Mon: upperbody, emphasis on horizontal, dynamic core work
tue: heavy cardio
wed: lower body, emphasis on squat, direct ab work, local core work
thu: heavy cardo
fri: upper body, emphasis on vertical, local core work
sat: lower body, emphasis on deadlift/pulling, dynamic core work, direct ab work
sun: off/light cardio

Br

[<3Frosty]

Would dynamic core work be like using a bosu ball for hammer curls or a swiss ball for DB bench? Or is dynamic core work an exercise itself?

Maybe even the one-handed DB power cleans? And what is the local core? I remember global core is the exercises like trunk rotations and the side-bridges. At least, i thought. Maybe i remembered wrong.... :|

[verdantlife]

Originally Posted by ZiR RED

You are going to get a huge range of answers from this questoin.

Personally, I train abs once to twice a week directly, using one to two exercises and a rep range of 8-12. I train them heavy to develop them like any other muscle.

I have not a tenth of the experience you have, but this is my approach as well. Some people say train them every time, but I think they're just like every muscle. I do them one day a week, with progressive resistance.

The best exercise I've found is the bench that lets you hang upside down and crunch up. The bench looks like an "A" and hook your feet on the left slope of the "A" and crunch on the right. Do it holding a weight. The first time I had achey abs for three days ;-)

granted, that's the best exercise I personally have found, there are many others. I also like downward "praying position" curls on the triceps-pulledown machine, or getting on the dip station and pulling your legs up, either straight or short, which can be done with weights. Also, there are machines for abs.

What I do not find useful is doing hundreds of crunches. I was doing literally 200+ crunches at one point and saw zero benefit - when I switched to progressive resistance is when my abs began to pop out (even, alas, with the fat on top of them!)

[<3Frosty]

Originally Posted by verdantlife

I have not a tenth of the experience you have, but this is my approach as well. Some people say train them every time, but I think they're just like every muscle. I do them one day a week, with progressive resistance.

The best exercise I've found is the bench that lets you hang upside down and crunch up. The bench looks like an "A" and hook your feet on the left slope of the "A" and crunch on the right. Do it holding a weight. The first time I had achey abs for three days ;-)

granted, that's the best exercise I personally have found, there are many others. I also like downward "praying position" curls on the triceps-pulledown machine, or getting on the dip station and pulling your legs up, either straight or short, which can be done with weights. Also, there are machines for abs.

What I do not find useful is doing hundreds of crunches. I was doing literally 200+ crunches at one point and saw zero benefit - when I switched to progressive resistance is when my abs began to pop out (even, alas, with the fat