You are in your teens and twenties talking about the "chosen life" and "hardships." Talking about all the stares, the ridcule and the "normal" people not understanding the "lifestyle." Post some fucking pics if you are such freakish "animals." I am with the guy from socal, I am an asshole, not friendly but have nothing but positve props and vibes from everyone that realizes I lift. Grow the fuck up and stop being so full of yourselves, and post some pics and vids. - grissinger
I have a full workout you can do, I promise you'll limp away wondering why GOD has punsihed you.
GIANT SET:
PERFORM THREE TIMES EXCERISE 1 FOLLOWED BY EXCERISE 2, THEN PERFORM ONE TIME EXCERISE 1 FOLLOWED BY EXCERISE 3, THEN PERFORM ONE TIME EXCERISE 1 FOLLOWED BY EXCERISE 4, AND END WITH EXCERISE 1.
EXCERISE 1:RUSSIAN TWISTS 5 REPS/ 85%
EXCERISE 2:REVERSE CRUNCHERS 12 REPS/ 75% (RHYTHMIC)
EXCERISE 3:SIDEBENDERS LEFT AND RIGHT 40 REPS/ 40% (SLOW)
EXCERISE 4:CRUNCHERS 40 REPS/ 40% (SLOW)
The theories of the present,... will be nothing more than common sense in the future.
Personally, I stay away from weighted exercises, call me whatever you want, but hear me out. Stick with different movements to build up all your different ab muscles. Who wants bulky abs?
I used to fall into the mindset of weighted exercise was gonna help my then nonexistant abs pop out like nothing else (before I realized the value of diet.) So now, I got to work on the fact that I got some upper abs that stick out too far and aren't symmetrical with the lower abs. It just looks fucked up to me.
Yeah there called push-aways..push youself away from the eating table...Serioulsy, all the ab exercises will not have you sporting the six-pack you want without proper nutrition and a good amount of cadio work.
I like decline crunches, hanging leg lifts, and physio ball curls.
What's up fellas? Just lookin' for new ideas to add some size, strength and stability to my core. For a while now, my abs have been neglected. I'm always conscious of keeping my core tight on all my lifts (using the belt only for heavy squats and deads) and for a while I thought that would be sufficient. Very often I'd also throw in some sets of cable crunches, reverse crunches, side bends, and leg lifts. When doin' these I do a few sets (usually about 3) for 15-20 reps. I really want to focus on hitting my abs, avoiding the common mistake of just working the PSOAs muscles. Just wanted to see what you thought. If you guys got any ideas i'd appreciate it. Thanks bros.
Messenger Boy: The Thessalonian you're fighting, he's the biggest man I've ever seen. I wouldn't want to fight him.
Achilles: That is why no one will remember your name.
"Well there's that do and those that just do talking. We're all going thru hell, it's burn or keep on walking" - Broken Hands by Lamb of God
Sup guys i was just wondering what your ab training looks like - how many times a week, sets, reps and exercises, etc. i have heard only to train them once a week like any other body - heavy and hard, but then i have heard of training 5 times a week. any advice?
abs and calves heal much quicker than larger bodyparts like chest and legs. Frequency should probably depend how hard you hit them. If you train them intensly, like 3-4 excersises of 3-4 sets ea., you probably only need maybe 2-3 days a week at most. However, I know alot of martial artists who train with just bodyweight excersises who do in the upwards of 500-1000 reps daily, and they have shredded abs that are punch proof. I say go by feel. If your abs hurt, don't train them. If they feel ready, pummel them. I typically train them 3 days a week, the first day is usually a heavy day consisting of lower reps, like 10-15 with excersises like hanging leg raises, rope crunches, weighted decline situps and weighted planks. Then I do a light day in the middle of the week with reverse crunches, excersise ball crunches and cross body crunches. At the end of the week I do another heavy day, and the next week I might switch doing 2 light and 1 heavy day. My personal preference for best ab work is this:
hanging leg/knee raises
cross-body crunches
leg throwdowns
decline sit-ups
try to always put one of those in an ab routine, and go with what your body says.
"Knowing is not enough, one must do. Willing is not enough, one must apply."-Bruce Lee
well i do variations for abbs usually train them 4 times a week one day ill do weighted for sets of ten and other days ill do just body weight for sets of 30-40.
looks somethin like this
m-w weighted incline crunches with 40lb dumbell 3 sets
weighted leg lifts on flat bench with 25lb dumbell 3 sets
weighted obliques with medicine ball
tu-thu crunches 4 sets 30-40
leg lifts 4 sets 30-40
obliques crunches on the ball 4 sets 30-40
Its a normal muscle like any other... should be trained like the rest
also depends on your goals... you can train it almost everyday if you want, or once a week.. depends on what your looking for
Like anything else it's going to vary person to person. Listen to your body. Some folks it's good enough to train as you train every other muscle. For me, that's not the case. I train abs on every training day, which right now is 2 on/1 off. I've found that works well for me.
I like to do abbs if not every day...every other day...I do a number of different moves...some using machines...some cable, some leg raises.....I like the cable crunches.....Hammer Streangth has a few nice abb punishment machines...but my favorite....and this is dating me...I do the leg lifts like we saw Sly do in I think it was Rocky 4.....I manage to get in 4 sets of these and knock down 5 to 8 reps per set...they friggen hurt...but when you do them right...and pivot off of the shoulder blades...come down slow and arch your back...the abbs will be telling you that night..."gee thanks Muther F**ker....
Russ k1usa
It ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Time is a companion that goes with us on a journey. It reminds us to cherish each moment because it will never come again. What we leave behind is not as important as how we have lived."
I do the same as most guys.. I do them every other day and do diff things like crunches, crossbody crunches, hanging knee raises, hanging leg raises, reverse crunches.. all kinds of stuff you can dude.. heres a link for a bunch of different exercises you can tryout..
I train mine like 5-6 times a week, usually bodyweight stuff, once in a thousand years I'll do cable crunches. Usually I'll do crunches, or tabata crunches, (tabata) russian twists(absolute killer), toe touchers, laying windshield wipers and this weird exercises, kinda like laying leg raises.
You are in your teens and twenties talking about the "chosen life" and "hardships." Talking about all the stares, the ridcule and the "normal" people not understanding the "lifestyle." Post some fucking pics if you are such freakish "animals." I am with the guy from socal, I am an asshole, not friendly but have nothing but positve props and vibes from everyone that realizes I lift. Grow the fuck up and stop being so full of yourselves, and post some pics and vids. - grissinger
Like K1usa, i love cable crunches, and hanging leg raises, or hanging knee raises.
EVERY weight session i hit 4 sets x 25 of both cable crunches and EITHER hanging leg raises OR hanging knee raises (from a pull up bar....wide grip. they blast your lower abs. where as cables work more on upper and your obliques.) always hit these as soon as i'm done with weights and before my cardio.
I can honestly say i've seen that 6 pack comming in, and def have felt that new and improved core strength. try em out. they are now things i look forward to doing EVERY session.
"You want to get big eat, sleep, train heavy. You want to get in shape eat clean, cardio, train heavy. It ain't rocket science people." -Lee Priest
I usually do them only once or twice a week....just 6-8 min of straight ab work. It burns like a bitch...maybe i need to up the frequency.
To those who understand, I extend my hand
To the doubtful I demand, take me as I am
Not under your command, I know where I stand
I won't change to fit your plan, Take me as I am
As I am
Still
Running uphill
Swimming against the current
I wish I weren't so
Fucked
Feels like I'm stuck
Lost in a sea of mediocrity
-Dream Theater "As i am"