Abdominals

[fmrdh]

What type of training do you guys do for abdominal growth?

It appears I have genetically small abdominal muscles despite training them directly and routinely doing all types of large compound movements (Squats, Deadlifts etc)

It is definitely not for a lack of being lean enough, I have even gone to the point where I would definitely consider myself to have overdieted for a show because of the poor abdominals.

Current training includes such exercises usually 2-3x a week:

Roman chair
incline crunches / situps
hanging leg raises
scissor kicks

[tex]

hanging leg raise, rope pulldowns and roman chair.....and use some weight!

[ubcpower]

Ever consider laying off training them and see what happens?

[Delt King]

Your issue is training related. think about how developed you can get your chest doing nothing but pushups...(probably not very good)... so how developed will your abs get using easy exercises. You need resistance and heavy for 10 to 15 reps max holding and flexing your abdominals at the peak contraction.

[cog]

Crunch station with stack will increase size.

[btufts]

You've got to develop the core as a whole, every layer hit by every angle, internal and external. Most of the time additional training isnt needed but for full functionality purposes and opening the rib cage and stretching the abdominal line. I suggest these exercises as the best exercises for additional development. Using my theory of high repetitions on the anterior chain of muscle groups try this, all exercises fatiguing at 12-15 reps.

-Dumbbell pullovers on a 18" ball, emphasizing on the stretch and relaxation at the extension of the movement.
-Captains chair leg curls, putting emphasis on the rotation of the pelvis at the contraction of the movement
-Crunches on a 18" ball holding each contraction for 5-10 seconds and fully stretching the torso
-Chops low to high with minimal resistance focusing on mobility of the spine
-Planks. Perfect your form, hold it for a minute. When you can hold it for a minute, find a way to progress the hold by limiting balance points

Once or twice a week is all you'll ever need. I havn't seen any difference in my mid section from not training it at all vs training every day.

B

[cog]

What are captains chair leg curls?

[tex]

it sounds illegal, whatever it is....

[fmrdh]

Thanks guys. What makes it even more weird is my obliques are pretty good.

[btufts]

hahah captains chair... i believe they're called roman chair.... must be east and west side canada bb terms

[cog]

hahah captains chair... i believe they're called roman chair.... must be east and west side canada bb terms

You don't find movements on that ball to be too shaky?i used to do it off an extra wide bench with a partner holding down your legs,off the edge about half way,then you can hold some better weight without any give.Some manufacturers used to offer a moon bench years ago.

[Sean Summers]

I don't do any ab exercises. It's all diet.

Here's a good story...

I know a guy who used to do fitness modelling in the 90's. He was sponsored by Muscle Tech, featured in Hot Skins` ads, was on ESPN`s Flex Appeal...etc. He was even on the cover of Muscle and Fitness twice. He never competed before but he had a great body and amazing abs. He did many articles on `How to get great abs'. These articles described all the various exercises he did...even some "secret" ones. I pulled him aside one day and asked him what he did for his abs. His reply - hanging leg raises! That`s it. Never did crunches, Roman Chair situps...etc.
The moral of the story...
Find the exercise that works for you - the one(s) that you really feel from the start of the movement to the end of the movement. Everyone is different - you have to find what works for you. If you don`t feel leg raises then you may be doing them incorrectly or you may just have to scrap them temporarily.
And it doesn`t matter how hard you train them if they are covered by a layer of fat....

[Praetorian]

Functionality wise as well as cosmetically two of the best ab exercises are standing rope crunches and lying leg cable pull ins. One reason these are more effective than most is preventing the dominance of the hip flexor which is very common in leg raises, roman chair situps, etc.
P

[ubcpower]

Prae, why standing for the rope crunches instead of on your knees like most ppl do?

[Delt King]

[QUOTE=Praetorian;434056]Functionality wise as well as cosmetically two of the best ab exercises are standing rope crunches and lying leg cable pull ins. One reason these are more effective than most is preventing the dominance of the hip flexor which is very common in leg raises, roman chair situps, etc.
P[/QUOTE
Standing rope crunch is my main exercise

[Praetorian]

Prae, why standing for the rope crunches instead of on your knees like most ppl do?

It is more difficult because you have to flex your entire core...kneeling eliminates half the body. Most power lifters who train under Louie Simmons do these religiously which adds hundreds of pounds to PR's.
P

[cog]

External obliques get enough from this Prae?

[Praetorian]

You can twist as well...so yes.
P

[fmrdh]

I started doing the kneeling + standing rope crunches and lying pull ins and have definitely seen improvement in abdominal strength + size.

I found that the roman chair at my gym places alot of the demand on the hips as P was saying.

[cog]

Some movements that involve the hips might not be a bad idea with some stretching thrown in.Saw this running back years ago working out,he was also a hurdler,U of C.Had some development not commonly seen...

[Praetorian]

Of course hip flexor development is good...thats not the issue here however...when training abs you want to isolate abs...if training hip flexors then isolate hip flexors...the issue is doing both at the same time leads to less than optimal results for both.
P

[steve_d]

I don't do any ab exercises. It's all diet.

Here's a good story...

I know a guy who used to do fitness modelling in the 90's. He was sponsored by Muscle Tech, featured in Hot Skins` ads, was on ESPN`s Flex Appeal...etc. He was even on the cover of Muscle and Fitness twice. He never competed before but he had a great body and amazing abs. He did many articles on `How to get great abs'. These articles described all the various exercises he did...even some "secret" ones. I pulled him aside one day and asked him what he did for his abs. His reply - hanging leg raises! That`s it. Never did crunches, Roman Chair situps...etc.
The moral of the story...
Find the exercise that works for you - the one(s) that you really feel from the start of the movement to the end of the movement. Everyone is different - you have to find what works for you. If you don`t feel leg raises then you may be doing them incorrectly or you may just have to scrap them temporarily.
And it doesn`t matter how hard you train them if they are covered by a layer of fat....

agree 1 million percent... The guys with the greatest abs don't do anything different than anyone else. In fact, some of the guys with the greatest abs of all don't even work them out! Genetics + diet = abs.

[Praetorian]

Abs are similar to calves...for those genetically gifted very little training is necessary for greatness...for the not so genetically gifted...well let's just say you'll need to learn to love pain.
P

[Sean Summers]

I'll try to put together a technique video on performing the "perfect crunch" later this weekend. I think you guys may like what I have to show you.

[cog]

Last night.TRX V Pikes followed by a pushup between pikes,relaxing the abdomen.TRX pikes with a twist.Lying oblique crunches.GHD full range situpsHanging leg raises.Crunch station with only 50 instead of 75,too tired.Tender lower abdomen today.