Abs abs abs - Exercise & Fitness Message Board

yosh · 03-04-2003, 08:06 PM

Ok i understand to get a six pack, you need to lose bodyfat. But what is a good routine to get those muscles underneath that fat to show? I am in a bulking phase right now, so im not worrying about seeing a six pack in the next few weeks. But i just want to know a good routine so they will show when i go into my cutting phase.

bcbear51 · 03-05-2003, 01:40 AM

Abs are my specialty. Here's what I do:

Monday - this is chest, abs day.
* 4X20 leg lifts with 5lb ankle weights
* 1X10 leg lifts (hold 6-24" off ground to count 15)
with 5lb ankle weights
* 4X10 standard crunches with weight plate behind head
* 4X10 oblique crunches with weight plate behind head

Friday - this is shoulder, abs day.
* 4X20 V-crunches with 5lb ankle weights
* 5X12 side bends with dumbbell

I think any variation of this, even adding or dropping parts is effective. The true key is the resistance. Before, I would never see results doing crunches, leg lifts, and reverse crunches. As soon as I added the resistance the development exploded. I believe the strength in my abs really helped me improve on all of my other routines, as well. Having a good "center" is essential to doing other exercises with effectiveness and proper form.

Strive to define · 03-05-2003, 11:06 AM

Ad this one, it is a killa!

Do scissors with leg weights.

yosh · 03-05-2003, 11:21 AM

What do you mean by weight plates behind the head and what are side bends?

bcbear51 · 03-07-2003, 01:36 AM

I hold a 10,15, or 20lb weight plate with both hands against the back of my head as I do the crunch. In standard crunches, the hands would be at your chest or behind your head. I just hold a plate back there instead. For extra burn, I will occassionally hold the plate straight out over my head as I crunch. It's all about adding extra resistance to the crunch.
Side bends are exactly what they sound like. I usually hold a db w/ 40-60lb in one hand down at my side. Then I bend-over to my side until the db reaches the outside of my mid-thigh to top of knee. I then raise back up to the starting position, concentrating on pulling my body back up with the muscles in my opposite side (not back muscles). I alternate each side without rest 5X10. If done right, it targets the obliques and helps give you that ripple look below your pecs and to your sides (below arm pits). Someone else might be able to tell you of a device/bench used at gyms that does basically the same thing. Only you lie horizontally on it and bend-up from the side in a crunch fashion.