Training Tips - Abs

[OldMember]

Please share your training tips for abs.


Exercise selection, method, tempo - share it all


I shall create a new thread for a different bodypart approx each week. Hopefully in time we will have a nice collection of advice.
The previous thread can be seen here: http://testosteronemuscle.co.uk/training-information-13/training-tips-delts-4518/ http://testosteronemuscle.co.uk/training-information-13/training-tips-lats-4348/
Some fantastic tips have been given, so lets have the same here

 

[Reanimation]

Did my first ab session since a very long time yesterday. I plan to hit abs regularly going in to the future therefore I will follow this intently.

 

[OldMember]

Sorry to name-drop lads but you guys all gave great tips in the past threads and really interested in your opinion, even if it is just one line!

@big bear
@MUTANT
@Weeman
@Hilly
@Dtlv
@Prodiver

 

[hsmann87]

Personally I never train abs. Can probably count on 1 hand how many times i have trained abs this year.

I just prefer to do heavy compound lifts and I never wear a lifting belt so I feel they get hit sufficiently like that...I managed to get my 6 pack with obliques so im happy

 

[Con]

Heavy weighted abb work if you want a big squat and deadlift.
Weighted crunches.
Sit ups with a bar behind your back (if you really want to thrash the core)

I don't see the point in leg raises and un weighted crunches.

 

[hsmann87]

this is also a good read i suppose....gotta bum simplyshredded

Top 5 Ab-Training Mistakes & How To Correct Them | SimplyShredded.com

 

[Kate1976]

I tend to use the following:

Hanging leg raises
Russian ball twists
Cable crunches
v-ups on a bench
Side bends

Usually 3 times a week, 3 sets of 15 reps. I have also added in weights to my routine, which has definately added size this yr.

 

[Big Bear]

Ok a couple of things
Roll your abs up I see so many people doing sit ups which if the torso is kept rigid the tendency is to work the hip flexors
Use weight! You don't build big. Guns with sets of 40 reps with sod all weight so why would you expect your abs to grow
If you dead lift especially partials and can manage to do them without a belt you'll be shocked how much these hit your core
With leg raises bend the knee slightly but don't bring the knees up to the chest keep the leg position fixed and bring it up without changing the angle in the leg

 

[Hilly]

i believe both higher rep lighter work and heavy work is required for overall abb/waist/hip flexor development.

personally i like to do a session of higher rep work such as 100 reps asap of a mix of exercises and a session of 2-4 sets heavy abb work like cable crunches, hang leg raise per week.

Also i feel performing abb work is were most people mess up. sit ups coming right up to the knees etc. when doing this ure bringing in more of the illiopsoas muscles etc. to work the abdominals only a slighter movement is required

 

[hsmann87]

Roll your abs up I see so many people doing sit ups which if the torso is kept rigid the tendency is to work the hip flexors

^^^yep^^^

just to expand on this: in order to take your hip flexors out of the movement just put your calves up on a bench so there is a 90 degree angle between upper body and thighs...this small alteration takes your hip flexors out of the movement provided you really focus on the ab crunch. the very few times I do abs, this is what i tend to do:

 

[Merat]

Weighted V ups are prob my favourite.
Reverse hypers- doesnt hit them directly but they are antagonist stabalisers, which has a nice carry over to the squat and deadlift.

 

[hsmann87]

@Merat

what are weighted V ups?

 

[Merat]

@Merat

what are weighted V ups?

V-up this but whilst holding a plate

 

[oaklad]

I find static holds good for core such as bridge, do like to mix up ab work either weighted or circuits to hit the different areas

 

[Dtlv]

I like variety with my ab training, and find they respond best when I include at least one exercise from each type below over the course of a week. When training them I'll hit them 3-4 times per week doing just two exercises of two sets per session. I often don't train my abs being totally honest, but they look better when I do.

an exercise where my ribcage is pulled towards my pelvis (crunches, v crunches)
an exercise where my pelvis is pulled towards my ribcage (reverse crunches, hanging leg/knee raises)
a twisting exercise (twisting crunches, twisting woodchops)
a side bending exercise (db side bends)
an isometric exercise (front and side planks)

Another exercise that I like to do is stomach vacumes, which I might add as a finisher. I'll normally also do half the exercises weighted, and half of them high rep with just bodyweight.