Page 1 of 2 12 LastLast
Results 1 to 20 of 24
  1. #1
    Elite gymrat827's Avatar
    Join Date
    Dec 2011
    Location
    shy town
    Posts
    6,771
    Thanks
    202
    Thanked 1,786 Times in 1,265 Posts

    Training your Abdominals

    Abdominals usually come last in the thoughts of today's body builders. Yet, nothing sets off a physique any better than a rippling, "cut-up" midsection and exercising it will build internal fitness as well. There are no secret exercises, no magic formulas, no short cuts to a perfect abdomen. The following tips, however, will definitely be of help. Try them!


    Tips To Help Get Ripped Abs

    Pick exercises ideal for YOU! Forget those that are used by other if they don't suit you. HOW you train is more important than WHAT you use... In general, sit ups work most strongly on the upper abdominals. Leg ups get the lower region, while suctions give internal tone. Twists, side-bends add a finishing touch to abdominal appearance. Working the abdomen often is important and five sessions of 5 minutes a day will do more than one of 25 minutes.

    Daily exercise is superior to three times a week.

    Do your abdominals on an empty stomach - immediately after arising and just before sleeping are the best times... Sets are of minor importance in waist work. Instead of repeating extra sets, do more exercises in your routine. Instead of lower reps, done in sets, do more reps.

    Only use sets when you cannot reach higher reps, thus getting some work done, as you steadily add reps... Very difficult movements aren't as effective as basic exercises, performed in VERY STRICT style with concentration. Work from one extreme to the other, during the movements...

    Fine cuts come from "burns", performed at the finish of each exercise when muscles are too tired to do more. Be careful of cramping when doing this!

    Much weight in abdominal work isn't necessary. It cuts the reps and hinders correct performance while adding only strength. To specialize, try some abdominal work at the beginning, middle and the end of regular workouts. Or do one abdominal exercise between EACH of your normal movements. Speed results with a wide strip of flannel around the waist; cover it with rubber reducing pants or a wide belt made of inner tube. Sweat off fat!

    After training when taking a shower, work on the abdomen with your hands - rub it briskly, give deep massage, pinch and pick up the skin rapidly, punch and slap entire area. Roll, knead, pound - DISTURB that layer of fat and do it vigorously...

    Cut down on liquids, especially near meals. Don't drink ANY liquid when eating, nor within 45 minutes of a meal. I don't know WHY but it WORKS...

    Do stomach suctions all day; while driving, walking, reading, working, in your bath, anywhere, anytime. It will cut waist size, fast!
    Avoid starches, sweets, fats! - why add to your problem? A radical idea, but very effective, is to fast for a full day, performing abdominal exercises for 5 minutes, each waking hour during that period.

    Alternate tensing (as in posing) and relaxing of the abdominals is very helpful. Do hundreds each day for quick definition.


    Fully developed abdominals are rare today. Part of the fault lies in the craze for a tiny waist - most bodybuilders fear that muscle will enlarge that dimension. Others feel that the abdomen doesn't add much to the general appearance and just keeping it trim is enough. Of course, there is the usual reason of "not enough time to cover everything and the belly take care of itself" or "it takes too much work to get a washboard, unless you have it naturally". It's enough to make you laugh and yet, all these reasons are so foolish.
    In the first place, a really small waist can be greatly improved muscularly without noticeably increasing its size. A waist of 30", with no muscle at all, doesn't look as compact as a 31" waist that is well cut up! The abdomen, like deltoids and calves set off a physique and add the finishing touches that can make it stand out.

    People are NOT born with good abdominals. We all have them, but it takes plenty of physical activity to bring them into bold relief, unless you're bony thin. As to the "hard-work" excuses... it's not as hard as leg work, it doesn't take as long as arm work and, once you've laid the foundation, you can maintain fine abdominal cuts with a minimum of effort. I have found that the average weight man feels there are "secret methods" that develop a superb midsection.
    Because the average bodybuilder suspects secret methods are responsible for the exceptional abdominals of some star, he is inclined to waste his efforts. Remember, HOW you train the abdomen is much more important than WHAT you use!


    Very advanced exercises or those that are complicated usually aren't as effective in a practical way as are the simple basic movements. It takes so much effort to do them, you just can't worry about concentration or exact performance. Better results would be gained if you used that energy to carefully and strictly perform the simpler type. In short, forget what someone else SAYS he used to develop his abdomen; pick exercise that is ideal for your particular case.


    Another misconception is popular, concerning the use of weight. Straining with extra weight in belly work just isn't necessary. It cuts down the number of reps you can perform, makes the work uncomfortable and the only added benefit it gives is increased strength. I presume you are more interested in the appearance of your torso than in breaking the sit up record!

    I have also found sets to be of minor importance in working the waist. If you have time enough to repeat many sets, I suggest you use it to perform a greater variety of exercises. Instead of using lower reps and many sets, increase the number of reps you do. Only rely on sets at the beginning, if you are unable to reach high reps; using them at this time will help you develop an ability to do more reps and will enable you to be getting plenty of work at the same time.


    Did you know that how often you work the waist makes a difference in results? It is a big difference, too! For example, five separate sessions of five minutes each is more valuable than a single one of twenty five minutes. Working abdominals three or four times during a workout is better than a single longer period. Daily exercise of the area gives better results than three or four times a week. If you doubt this, I suggest you trying doing abdominal work at the beginning, in the middle and at the end of each workout for awhile. Or, better yet, do some waist work BETWEEN EACH EXERCISE of your regular program. Another habit that increases results is to work the abdomen when the stomach is completely empty, as in the morning, when you first get up.S You'll find the work more enjoyable in that condition, too.

    I also suggest you forget the "scientific discoveries" relating to the abdominals. I think you can break down all the essential facts into a few general rules. Sit ups in various forms work most strongly on upper abdominals, while the straight leg raise or jack-knife, gets the lower region. Knee ups or push-outs as some call them, give an internal massage, as well as covering the entire abdominal muscular structure.


    Muscle control in the form of stomach suction or vacuums, are wonderful for the internal benefits but also will cut the size of the waist, fast! If you perform movements from EACH of these classes, you will be covering the waist area thoroughly. That is of course, if you have sense enough to also do the twists and side-bends that add the finishing touches.
    If you're already convinced of the importance of abdominal work, perhaps you're all set to specialize. First step should be to cut down on liquids when eating nor within forty five minutes of your meals.


    Naturally, you should cut down on the starches, sweets and fats - why add to your problem while you're working on it? While training, try wearing a wide strip of flannel around the waist; cover it with rubber heat belt or an inner tube over it. This builds up great local heat in the area you're trying to reach and helps get rid of the excess flesh. As I mentioned, I favor a wide variety of exercises, using high reps and working from one extreme to the other. Work fast but concentrate! When you can't get any more full reps, keep going with short range "burns", to give deep cuts.

    At the end of each workout, a session of abdominal posing will help. Alternate tensing and relaxing of the muscles in different positions will shape and define them. After training, while in the shower, work on abdomen with the hands. Rub briskly and give it a deep massage; pinch and pick up the skin; punch and slap area rapidly. Roll, knead, pound - in short, break down the surface layer of fat over all the muscles. While you're away from the gym, you can keep working on the abs. Stomach suctions can be performed anywhere, anytime. You can do some while you're driving, or walking, reading, working, in your bath, and in your bed. It soon becomes a habit that pays big dividends for the effort.


    If you are one of those impatient fellows that like to "blitz" your weak points, how about this approach? You simply fast all day and, during that day, you perform abdominal exercises for at least six minutes of every hour. Sounds wild, but it can often knock a full inch off the waist in a single day!

  2. The Following 2 Users Say Thank You to gymrat827 For This Useful Post:

    Fsuphisig (01-22-2014),{'Calcul08'} (01-28-2014)

  3. #2
    Senior Member Hockeyplaya18's Avatar
    Join Date
    Apr 2012
    Location
    Chicago
    Posts
    534
    Thanks
    16
    Thanked 5 Times in 5 Posts

    Re: Training your Abdominals

    Good shit, and nice ab video DJ, learned a few new ab workouts from it.

    Thanks Bra's!!
    I SCORED A GOAL ONCE......

  4. #3
    Elite Hard2Gain's Avatar
    Join Date
    Apr 2012
    Posts
    104
    Thanks
    0
    Thanked 1 Time in 1 Post

    Re: Training your Abdominals

    "After training, while in the shower, work on abdomen with the hands. Rub briskly and give it a deep massage; pinch and pick up the skin; punch and slap area rapidly. Roll, knead, pound - in short, break down the surface layer of fat over all the muscles."

    I have never heard of this!! Does anyone here think this works?

  5. #4
    Senior Member Hockeyplaya18's Avatar
    Join Date
    Apr 2012
    Location
    Chicago
    Posts
    534
    Thanks
    16
    Thanked 5 Times in 5 Posts

    Re: Training your Abdominals

    ^^idk but it doesnt seem like it could hurt to try, unless ya get a lil fiesty with yourself lol.
    I SCORED A GOAL ONCE......

  6. #5
    Elite RowdyBrad's Avatar
    Join Date
    May 2012
    Posts
    1,118
    Thanks
    3
    Thanked 79 Times in 64 Posts

    Re: Training your Abdominals

    Boxers seem to take light punches on the stomach when doing abs to make their core more solid for punches...

  7. #6
    Elite JOMO's Avatar
    Join Date
    May 2012
    Posts
    2,232
    Thanks
    297
    Thanked 176 Times in 129 Posts

    Re: Training your Abdominals

    Originally Posted by rowdybrad View Post
    Boxers seem to take light punches on the stomach when doing abs to make their core more solid for punches...
    x2. Also medicine ball crunches, dropping a 10lb medicine ball on your abs at the top of a crunch.
    "There are only two days in the year nothing can be done. One is called yesterday and the other is called tomorrow"

  8. #7
    Elite Lulu66's Avatar
    Join Date
    Apr 2012
    Posts
    1,100
    Thanks
    0
    Thanked 7 Times in 7 Posts

    Re: Training your Abdominals

    Nice post. Btw i have my 2 year old beat me upp with his toys while i do ab work, i guess that works too.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

  9. #8
    Senior Member Get Some's Avatar
    Join Date
    Nov 2011
    Posts
    875
    Thanks
    35
    Thanked 472 Times in 205 Posts

    Re: Training your Abdominals

    The biggest thing to keep in mind (and I know most of you know this) is that abdominal exercises will not help burn the fat from your stomach whatsoever. They can help (slightly) burn fat from your whole body, but spot fat loss is a myth. HOWEVER, your abs are just like any other muscle and need to be worked out. They can grow just like other muscles and when you get to a lower BF% the more you work them out the fuller they will be. A lot of the shape and defined nature of abdominals has to do with genentics, but each person can work to get to that next level if they try hard enough.

  10. #9
    Elite RowdyBrad's Avatar
    Join Date
    May 2012
    Posts
    1,118
    Thanks
    3
    Thanked 79 Times in 64 Posts

    Re: Training your Abdominals

    Exactly GS, I can't stand the late night commercials where it shows a woman, typically, using an ab device while overweight. Then she loses 50 pounds and has abs showing because of diet and exercise, but she credits the ab device. Total farce.

    I have never seen my abs and am very looking forward to it. I do weighted crunches, oblique twists and put an olympic bar on end and swing back and forth twisting with my trunk. Might make my obliques a little bigger, but I am also looking for more power in my punching.

  11. #10
    Elite. SFGiants's Avatar
    Join Date
    Apr 2012
    Location
    In A Vagina
    Posts
    6,341
    Thanks
    4,796
    Thanked 5,181 Times in 2,194 Posts

    Re: Training your Abdominals

    Not rocket science, Decline abs with 45lbs plus, cable abs whole stack standing, squats and deadlifts = powerful strong abs.
    Knock Em Down and Keep Em Down!

  12. #11
    Member Bevo's Avatar
    Join Date
    Jun 2012
    Posts
    75
    Thanks
    0
    Thanked 1 Time in 1 Post

    Re: Training your Abdominals

    ^^^^^^What he said heavy and hard **** yea!

  13. #12
    Member JBK.Flex's Avatar
    Join Date
    Mar 2013
    Location
    Milwaukee
    Posts
    25
    Thanks
    0
    Thanked 0 Times in 0 Posts

    Re: Training your Abdominals

    Thanks man. Great post. Need to get those summer abs

  14. #13
    Member
    Join Date
    Dec 2013
    Location
    Finland
    Posts
    17
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Well written! What I've experienced is that after you've built your core with lighter abdominal exercises (light weight) you should definitely try going heavy too. I had pretty good abdominals after training them with lighter weights for a couple of years, but shape and size definitely improved when I moved to heavier weights.

    Pick a heavier weight and try to get 14-20 reps, surely worth a try.
    Don't ever go out of your way to put people down, instead lift them up and down and repeat this process for maximum gains.

  15. #14
    Elite Fsuphisig's Avatar
    Join Date
    Dec 2013
    Posts
    639
    Thanks
    93
    Thanked 98 Times in 84 Posts
    great post ! 5 times a day wow thats awesome cant wait to try it out, we'll see how it goes

  16. #15
    Member
    Join Date
    Oct 2013
    Location
    NoCal
    Posts
    60
    Thanks
    4
    Thanked 7 Times in 7 Posts
    Your boss might look at you funny when in the middle of a meeting you drop to the floor and start doing ab work

  17. #16
    Trusted Lady AliCat's Avatar
    Join Date
    Nov 2013
    Location
    Houston
    Posts
    147
    Thanks
    7
    Thanked 47 Times in 38 Posts
    Originally Posted by Hard2Gain View Post
    "After training, while in the shower, work on abdomen with the hands. Rub briskly and give it a deep massage; pinch and pick up the skin; punch and slap area rapidly. Roll, knead, pound - in short, break down the surface layer of fat over all the muscles."

    I have never heard of this!! Does anyone here think this works?
    I'm skeptical, but I'm willing to try full (not just ab) body massages to test it out. Will post fat-loss results

  18. #17
    Elite DarksideSix's Avatar
    Join Date
    Apr 2012
    Location
    MI
    Posts
    1,654
    Thanks
    385
    Thanked 420 Times in 213 Posts
    how many of you do Ab Vacuums??
    "Whatever life throws at you, put it on the bar and press it"

  19. #18
    Elite Fsuphisig's Avatar
    Join Date
    Dec 2013
    Posts
    639
    Thanks
    93
    Thanked 98 Times in 84 Posts
    Great write up , i want to start doing abs a couple times a day with short sessions, what would you recommend as one workout with only 5 min. Like a couple sets of sit-ups then some leg raises ? Should you do just one set of maybe crunches and immediately move to a different exercise after failure?

  20. #19
    Lady Member {'Calcul08'}'s Avatar
    Join Date
    Jan 2014
    Posts
    449
    Thanks
    503
    Thanked 210 Times in 141 Posts
    Very informative.

    Speaking of ab routines - starting bar brother's abs routine this week..
    Don't ever sever this treasure, to measure leisure by pleasure.. ~ {'Calcul08'}

  21. #20
    Member
    Join Date
    Jan 2015
    Location
    summer NW Michigan, winters SW Mi.
    Posts
    42
    Thanks
    0
    Thanked 8 Times in 8 Posts
    I chop wood in the summers and it does use abs. This was brought to mind after reading Poliquin writing about "strengthening lower abs". It sounded silly to me when he talked about doing pullovers(a favorite of mine) on a decline board. I had to laugh to myself when I discovered just how much this movement actually worked the lower abs. It is a new favorite exercise of mine now.

Page 1 of 2 12 LastLast

Similar Threads

  1. HST training, (hypertrophy-specific training)
    By Omegareign in forum Training and Workouts
    Replies: 4
    Last Post: 04-09-2017, 02:25 PM
  2. Replies: 17
    Last Post: 02-26-2014, 10:42 PM
  3. Powerlifters training vs. bodybuilders training
    By Mariko78 in forum Training and Workouts
    Replies: 13
    Last Post: 12-04-2013, 10:51 PM
  4. Replies: 1
    Last Post: 05-11-2012, 05:46 AM
  5. Protecting your back while training
    By Stacked in forum Injury Recovery & Prevention
    Replies: 0
    Last Post: 10-05-2011, 02:10 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •