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Old 07-03-2008, 01:33 PM
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Default Ab training

I have looked at a lot of other posts regarding ab training and i still cant find an answer on how to really train them hard. I train my abs by picking four exercises for 20-25 reps each and doing a giant set, and changing the order every workout. To make it harder, i use these strap on leg weights and have my shoes on ( i train abs at home) and hold some ten pound plates for other exercises. Is this the right way to train abs? I have seen workout articles doing fifteen to twenty reps, but how if the abs dont fail at that rep range. Training to failure usually means several hundred reps for a single exercise! How do you apply the fundamental rule of "8-12 reps for growth" to abdomnial muscles, which fatigue at much higher reps than other body parts???
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Old 07-03-2008, 01:37 PM
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Quote:
Originally Posted by OTIS View Post
How do you apply the fundamental rule of "8-12 reps for growth" to abdomnial muscles, which fatigue at much higher reps than other body parts???
I do not believe this is an absolute rule. It has been dis-proven and "qualified" many times. Good food leads to "growth".

Regarding ab exercises, different plank variations for timed sets, hanging leg raises, lat pull down sit-ups, reverse crunches, dragon flyes, some kettleball work i believe, overhead squats, pallof press, cable wood chops, bar roll outs are all good exercises IMO
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Old 07-03-2008, 01:42 PM
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Can u please define pretty much all of those except for leg raises and reverse crunches and sit ups?
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Old 07-03-2008, 02:01 PM
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have you ever tried floor wipers...its probably one of the toughest ab exercises ive ever don


and after you do them from side to side do 10 straight in the middle
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Old 07-03-2008, 02:42 PM
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Originally Posted by OTIS View Post
Can u please define pretty much all of those except for leg raises and reverse crunches and sit ups?


http://www.abs-exercise-advice.com/plank.html

http://www.strengthcoach.com/public/1455.cfm

all you will ever need for abs
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Old 07-03-2008, 07:30 PM
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^^ Pity loooovvess his planks ;)

As for rep ranges, I would think if you're looking for growth then you would want to do more heavy work - 'a few hundred reps' is probably doing more for endurance than actual strength.

Then again I'm no expert on ab training. I just train my abs by doing squats and I feel pretty strong in there.
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Old 07-03-2008, 07:30 PM
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dbl post sorry
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