WARCHILD: i need a good AB routine: - GoFuckYourself.com

MetaMan · 05-07-2009, 11:24 PM

i want to start targeting my abs more what should i do? im an athletic person so i do not mind challenging i actually prefer it.

can you give me a break down of a week of abs or what i should be doing abs wise?

WarChild · 05-07-2009, 11:32 PM

There's different schools of thought on if you should treat abs like a normal muscle group and work them hard once a week, or work them multiple times per week.

Personally, at every martial arts class I take there's always some abs in the warm up, so I do that every day almost and then do one hard day of abs (with shoulders and forearms) in the gym. The personal trainer I had, who used to be a body builder, told me do them once a week.

Basically you want to do a different ab routine each week. Mix up the exercises. For instance

Last week I did :

- 3 sets of 30 sit ups on a decline bench
- 3 sets of 20 triangle hip raises
- Super set of 20 crunches on an exercise ball and 20 straight leg raises hanging in a frame.

This week I did:

- Trilple set of 30 straight crunches, 20 elbow to knee crunches (on each side) and 20 straight leg raises laying on the ground.
- Isometric exercise called "Plank" where you keep your body completelys traight and tense, holding it off the ground by your elbows and tows.

30 seconds rest between sets, 1-2 minutes between exercises. A super set is when you do one exercise followed immediately by the next with no rest. One set of each of the exercises makes a "super" set. You can do it with three different exercises and it becomes a "triple" set.

MetaMan · 05-07-2009, 11:34 PM

do you do abs everyday yourself? i have been doing crossfit training but i want to add in some extra for abs.

WarChild · 05-07-2009, 11:36 PM

Quote:

Originally Posted by MetaMan

do you do abs everyday yourself? i have been doing crossfit training but i want to add in some extra for abs.

Well lightly every day at Jiu Jitsu. But that's not exhausting on the muscles .. Usually 2 sets of 20 crunches, 20 crunches to each side, 20 triangles and that's it.

The very _best_ way to have great abs is have very low body fat.

MetaMan · 05-07-2009, 11:44 PM

Quote:

Originally Posted by WarChild

Well lightly every day at Jiu Jitsu. But that's not exhausting on the muscles .. Usually 2 sets of 20 crunches, 20 crunches to each side, 20 triangles and that's it.

The very _best_ way to have great abs is have very low body fat.

def def its such a fine balance with me, i dont like being to low cut, i had 6 pack but i was down to like 205 and people stopped getting out of my way.

WarChild · 05-07-2009, 11:48 PM

Quote:

Originally Posted by MetaMan

def def its such a fine balance with me, i dont like being to low cut, i had 6 pack but i was down to like 205 and people stopped getting out of my way.

I think you should consider hiring a theme band. What you can do is have them follow you around playing music, maybe like the imperial march and stuff. That way people will sort of have a little warning to STEP THE FUCK OFF before they get some angry Meta up in their shit.

MetaMan · 05-07-2009, 11:54 PM

Quote:

Originally Posted by WarChild

I think you should consider hiring a theme band. What you can do is have them follow you around playing music, maybe like the imperial march and stuff. That way people will sort of have a little warning to STEP THE FUCK OFF before they get some angry Meta up in their shit.

im bulked up 225 now so people get out of my way, i missed that big man complex honestly. lol

05-07-2009, 11:24 PM	#1
MetaMan I AM WEB 2.0 Industry Role: Join Date: Jan 2003 Posts: 28,682	WARCHILD: i need a good AB routine: i want to start targeting my abs more what should i do? im an athletic person so i do not mind challenging i actually prefer it. can you give me a break down of a week of abs or what i should be doing abs wise?

05-07-2009, 11:32 PM	#2
WarChild Let slip the dogs of war. Industry Role: Join Date: Jan 2003 Location: Bermuda Posts: 17,263	There's different schools of thought on if you should treat abs like a normal muscle group and work them hard once a week, or work them multiple times per week. Personally, at every martial arts class I take there's always some abs in the warm up, so I do that every day almost and then do one hard day of abs (with shoulders and forearms) in the gym. The personal trainer I had, who used to be a body builder, told me do them once a week. Basically you want to do a different ab routine each week. Mix up the exercises. For instance Last week I did : - 3 sets of 30 sit ups on a decline bench - 3 sets of 20 triangle hip raises - Super set of 20 crunches on an exercise ball and 20 straight leg raises hanging in a frame. This week I did: - Trilple set of 30 straight crunches, 20 elbow to knee crunches (on each side) and 20 straight leg raises laying on the ground. - Isometric exercise called "Plank" where you keep your body completelys traight and tense, holding it off the ground by your elbows and tows. 30 seconds rest between sets, 1-2 minutes between exercises. A super set is when you do one exercise followed immediately by the next with no rest. One set of each of the exercises makes a "super" set. You can do it with three different exercises and it becomes a "triple" set. __________________ .

05-07-2009, 11:34 PM	#3
MetaMan I AM WEB 2.0 Industry Role: Join Date: Jan 2003 Posts: 28,682	do you do abs everyday yourself? i have been doing crossfit training but i want to add in some extra for abs.