looking for an ab workout

  • Posted by a hidden member.
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    Feb 24, 2011 11:19 PM GMT
    so i live in sunny florida and go to the gym on a regular basis, i usually spend at least an hour in the gym, this is iusually what i do.

    chest
    back
    arms/shoulders
    day off
    legs
    day off

    so anyway today was an off day so i decided to do some abs an light stuff like that, i didn't get nearly as far as i had hoped, so i'm looking for an ab workout, nothing crazy tho. i've never put much effort into them, but when i took off my shirt in the parking lot i was kinda dissapointed, i'm looking for something i could do seperate from the gym, maybe every morning, i know a lot of it also revolves around diet as well and i'm workin on that, but honestly i think my diet is pretty decent, what do you guys reccomend? hopefully not 1000 sit ups a day? 8 minute abs? i'm really just looking to supplement my existing workout, some advice from the guys with 6 packs would really be appreciated, what do you guys do? it's important to me not to lose size. thanks

  • tongun18

    Posts: 593

    Feb 25, 2011 6:22 AM GMT
    Johnny! Here's my routine man:

    Mon - chest and back
    Tues - rest
    Wed - legs and shoulders
    Thurs - rest
    Fri - bi's and tri's
    On the weekends I'll try to do something physical outside of the gym, i.e., biking, hiking, jogging, anything I can do with my dog.

    Abs get worked every work out day. As an example, on chest and back days I'll do a set of bench press, pull-ups and then something for the abs, rest a bit then repeat the super-set 2, 3, or 4 more times (depending on what my goals are). Then I'll do a set of dumbbell butterflies, lat pull-downs, and another ab exercise, rest a bit then repeat 2 or 3 times and so on. Usually, I'll do 3 or 4 exercises per muscle group.

    As far as the specific ab exercises I do, they include:

    Crunches (on the floor or on the ball)
    Bicycles (on the floor or while hanging)
    Reverse crunches (on the floor, while hanging, or using a bench set for declined bench presses--feet on the floor, your head on the elevated part.)
    Hanging leg raises (up the middle and for each side--to work the obliques)
    Hanging windshield wipers (you can do these straight legged or you can bend your legs. if you bend them, be sure to keep your knees at a 90 degree angle)

    You can do the hanging stuff at home if you have a pull-up bar installed somewhere.

    Here are some vids of the hanging reverse crunches, hanging leg raises, and hanging windshield wipers so you can see more precisely what I'm talking about.

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    Any questions, feel free to hit me up. I keep replaying the second vid... wow!
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    Feb 25, 2011 3:34 PM GMT
    hey man, thx, for all the tips, and definitely the vids, but my workout flows pretty well, an I don't wanna really bust it up, i'll prolly try an do a bunch of this at home, might try an get a pullup bar next week, my goal is to have 2 seperate workouts, the ab one being kind of a minimum. how many crunches (or whatever) would you say you do in an average workout?
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    Feb 25, 2011 3:58 PM GMT
    hey man my friend showed me this and I recommend it. it gets the abs burning. its called 8 minute abs, you can do it at your house so its convenient. really corny video, but it keeps track of the time and shows you how to do each exercise.

    http://www.youtube.com/watch?v=pNqrkGnkUWc
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    Feb 25, 2011 4:04 PM GMT
    i always wondered if 8 minutes was enough to actually accomplish anything, i'm still tryin ta bulk so not expectin to get crazy cut, jus tighten the middle a bit, maybe if i did it 2 or 3 times, or would once be enough to yield some results? have noticed some results with this ?
  • tongun18

    Posts: 593

    Feb 25, 2011 5:39 PM GMT
    Johnnyhotsauce saidhey man, thx, for all the tips, and definitely the vids, but my workout flows pretty well, an I don't wanna really bust it up, i'll prolly try an do a bunch of this at home, might try an get a pullup bar next week, my goal is to have 2 seperate workouts, the ab one being kind of a minimum. how many crunches (or whatever) would you say you do in an average workout?


    Well assuming 3 exercises per muscle group with 3 sets per exercise and 10 - 15 reps per set you're looking at about 90 - 135 reps divided up between various exercises per workout day. But, for the easy exercises (crunches) I'll do a set of 30 reps, so more for those.

    I forgot to mention you can add difficulty to the hanging exercises by strapping on ankle weights or holding a dumbbell in between your feet as you're doing them.

    Johnnyhotsauce saidi always wondered if 8 minutes was enough to actually accomplish anything, i'm still tryin ta bulk so not expectin to get crazy cut, jus tighten the middle a bit, maybe if i did it 2 or 3 times, or would once be enough to yield some results? have noticed some results with this ?


    You're really going to have to put the screws to your diet if you want to continue bulking while seeing progress on ab definition. It's not impossible (especially if you're an ectomorph) but progress is going to be extremely slow going. It would probably be quicker and easier for you to focus on one goal at a time. You already look like you have some solid ab muscles, you just need to take the %bf down a bit--which is counter-productive to bulking. Do you know what your %BF is? Most people need to be under 10% to get some solid ab definition.
  • tongun18

    Posts: 593

    Feb 26, 2011 1:01 AM GMT
    Johnny, I think this will be helpful for you:

    http://www.realjock.com/gayforums/1403229
  • xKorix

    Posts: 607

    Feb 26, 2011 1:05 AM GMT
    This one has two simple yet some of the most effective exercise you can do for abs.

    http://nexgadget.com/2010/12/15/4-hour-body-six-minute-abs-bodyhack/
  • Posted by a hidden member.
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    Feb 26, 2011 1:59 AM GMT
    tongun18 said
    Johnnyhotsauce said?


    You're really going to have to put the screws to your diet if you want to continue bulking while seeing progress on ab definition. It's not impossible (especially if you're an ectomorph) but progress is going to be extremely slow going. It would probably be quicker and easier for you to focus on one goal at a time. You already look like you have some solid ab muscles, you just need to take the %bf down a bit--which is counter-productive to bulking. Do you know what your %BF is? Most people need to be under 10% to get some solid ab definition.


    thanks for all the advice man! i'm not looking really for definition right now, i jus wanna have some abs under there so when i do cut it should hopefully be a little easier, i would say i'm about 10 % bf right now an i'm good with that for now, i can see em a little. would love ta get shredded up like u one of these days I would imagine a lil more strength in my core would help with everything too, never had a really ripped up 6 pack so i am definitely curious what that will look like on me. I ditched my car in favor of a mountain bike about a week ago, and i can alrerady see a diference from that, so far i got about 60 miles on it, shoulda ditched tha car long time ago. I started doing some abs today, kina played around w/ that 8 minute abs video an i think it might be a good place to start, i can tell right now i'ma b sore tomorrow! oh yea, an josh, from the hanging leg raises video above, he might be my new screen saver : )