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?

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.

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. :thumbsup

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. :pimp

:1orglaugh

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