How many stomach crunches?

  • Posted by a hidden member.
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    Feb 05, 2010 11:56 AM GMT
    I want to concentrate above all right now on getting a high-definition six-pack. How many stomach crunches should I really be doing a day to really get a result? 200? 2000?

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    Feb 05, 2010 3:43 PM GMT
    Ab definition comes more from low body fat than anything. You can crunch all day long and won't see abs if you aren't lean. In terms of working your abs, you don't have to go nuts. 3x per week and similar reps/sets as when you work any other body parts should be sufficient. If you really want to grow your ab muscles you probably have to do some resistance exercises like weighted cruches or hanging leg raises that limit your rep range...
  • Celticmusl

    Posts: 4330

    Feb 05, 2010 3:55 PM GMT
    Achieving a low Body fat percentage would be the first step. After that, if the abs aren't showing, ask again.

    I've been trying to get down to 10% bf before a beach trip to Florida in a couple of months. I'm a few percentage points away from my goal and still no abs to be seen. I do tons of different ab exercises to hit them in different ways, and more than 3 times a week, but I don't expect them to show up unless I get rid of my fat baggage around the waist.

    I might have to get lower than 10% this time to at least see my two-pack(which is basically just enough definition to see two sets vertically).

    Boyer Coe is a famous body builder and Olympia winner that only had the two pack, and he suggests that some guys just don't have the genetics for the six pac.



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    Feb 05, 2010 4:00 PM GMT
    Agreed. Damn that Red Velvet Cheesecake from Cheesecake Factory!
  • CuriousJockAZ

    Posts: 19129

    Feb 05, 2010 4:02 PM GMT
    Sumarokoff saidI want to concentrate above all right now on getting a high-definition six-pack. How many stomach crunches should I really be doing a day to really get a result? 200? 2000?



    I would focus on a variety of stomach exercises that you do correctly rather than just stomach crunches. Also, work up to doing 2 reps of 40 of each exercise should be sufficient if you're doing them correctly. Most important thing to remember is that you could do 2000 ab exercises a day, but if your diet in not in check, those abs will continue to be hidden under a blanket of flab. Best ab exercises I think are the following:

    Hanging knee raises:



    Flutter kicks

    http://www.youtube.com/watch?v=ANVdMDaYRts


    Medicine Ball Crunches



    There are also lots of great tips right here at RJ in the workout section. Start here:

    http://www.realjock.com/article/97

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    Feb 05, 2010 4:04 PM GMT
    Sumarokoff saidI want to concentrate above all right now on getting a high-definition six-pack. How many stomach crunches should I really be doing a day to really get a result? 200? 2000?



    Visible abs are a function of body fat percentage. If you want abs, you don't need very many crunches. What you need are clean calories, and intense exercise that lowers your bodyfat levels.

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    If you keep your calories up, you should be able to do 12 to 20 minutes of HIIT every day. Give it 18 weeks. You should see a very good improvement.
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    Feb 05, 2010 4:41 PM GMT
    Chucky is right... after seeing his leg pics posted in SO MANY Threads, I thought I'd try the HIIT for 12 minutes a day ... I've been doing it 6 days a week for 2 weeks now, and there is a definite difference in the legs - I can start seeing the veins in my legs pop like the picture above...

    As well - it helps getting rid of the fat that are covering my lower abs icon_smile.gif

    Don't let it go to your head Chuck! icon_smile.gif oxox
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    Feb 05, 2010 4:43 PM GMT
    Thanks for all the advice and the references. At wrestling training, the coach gets us to line up on the floor, while he either bounces a ball of our abdomens or walks on them. Is this conducive to gaining a six-pack or just part of toughening us up? We also have to tense our abdomens while he lands us a series of gut punches.
  • Ironman4U

    Posts: 738

    Feb 05, 2010 4:58 PM GMT
    Advice above is good. You need to reduce body fat which is largely a function of cutting back on carbs and sweets and eating healthy. In addition to the change in diet, add some cardio to shed the pounds.

    Lots of crunches is not the trick though. My experience is that I was a crunching and devoted ab exerciser for many, many years...usually at the end of my workouts 5 days a week. I was able to maintain a flat, hard stomach but never got the desired six-pack.

    My success came when I started working my abs really hard (more than crunches) - doing supersets of a variety of ab and core exercises including kettlebells, burpees, roll-outs (standing), etc. My core workouts are a regular gym workout with legs twice a week now.(instead of an add on to my other workouts)...about an hour and a half of intense (non-stop) pushing it hard training.

    At 52, you can see the results in my pics which are the best definition I've ever had in my 30+ years of working out. Good luck.

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    Feb 05, 2010 5:08 PM GMT
    JASFIT saidAb definition comes more from low body fat than anything. You can crunch all day long and won't see abs if you aren't lean. In terms of working your abs, you don't have to go nuts. 3x per week and similar reps/sets as when you work any other body parts should be sufficient. If you really want to grow your ab muscles you probably have to do some resistance exercises like weighted cruches or hanging leg raises that limit your rep range...


    Agreed, you eat for your abs, not really workout for them. Did you ever watch that show on Bravo with the Lesbian Personal Trainer? I forgot the name of it. Anyways, she was ripped and she said she never did a crunch in her life because every exercise she kept her core tight and had a good diet.
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    Feb 05, 2010 5:18 PM GMT
    DolGe saidChucky is right... after seeing his leg pics posted in SO MANY Threads, I thought I'd try the HIIT for 12 minutes a day ... I've been doing it 6 days a week for 2 weeks now, and there is a definite difference in the legs - I can start seeing the veins in my legs pop like the picture above...

    As well - it helps getting rid of the fat that are covering my lower abs icon_smile.gif

    Don't let it go to your head Chuck! icon_smile.gif oxox


    Oh, Pumpkin, I'm flattered. LMAO. Trust me, we don't take ourselves to seriously around here. We have a giggle fest most days. Good for you. You go, Boy!
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    Feb 06, 2010 5:33 AM GMT
    Sumarokoff saidAt wrestling training, the coach gets us to line up on the floor, while he either bounces a ball of our abdomens or walks on them. Is this conducive to gaining a six-pack or just part of toughening us up? We also have to tense our abdomens while he lands us a series of gut punches.

    While it does force muscle contraction and thus theoretically is an abdominal workout, it is fucking retarded and not very useful. Most likely more of hindrance than anything; catabolic to muscle development.
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    Feb 06, 2010 7:23 PM GMT
    I concur. Just one of those idiotic notions with zero basis in fact. It's like saying God is real. Just isn't so.
  • Posted by a hidden member.
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    Feb 06, 2010 9:09 PM GMT
    Crunches will wear out the discs in your lower back eventually.
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    May 18, 2010 8:04 AM GMT
    Instead of doing hundrends of crunch, I find it's more effective to add weight to your ab exercise. After all, abs are muscle, and should be trained as muscle. Kneel Cable Crunch, Declined Bench Situp(with weight), Weighted Leg Raise are excellent exercise for overloading abs, plus you can add weight when your strength increases. And yes, if your diet suck, you won't reach < 10% BF which is require for abs to 'pop'
  • Posted by a hidden member.
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    May 18, 2010 11:36 AM GMT
    And if you've lost a considerable amount of weight, you might not get them either.

    I've lost 90lbs. My bodyfat is down to 8 percent. But the looser skin still gives me a bit of a muffin top.
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    May 18, 2010 12:07 PM GMT
    DolGe saidChucky is right... after seeing his leg pics posted in SO MANY Threads,


    I understand that Sontarans have a leg fetish.

  • nicelyproport...

    Posts: 573

    May 18, 2010 4:46 PM GMT
    No question: abs are less about reps and more about diet.

    I hold an overhead cable when I do crunches because I like a little resistance. The trick is to let the abs -- not the arms, not momentum -- do the work. I don't count reps but continue each set until the ab muscles are exhausted and can't crunch anymore.

    When I work my abs, I use relatively light weight because I'm not aiming for size. I don't want big abs; my goal is a lower torso that is flat and well-defined.



  • nicelyproport...

    Posts: 573

    May 18, 2010 4:46 PM GMT
    No question: abs are less about reps and more about diet.

    I hold an overhead cable when I do crunches because I like a little resistance. The trick is to let the abs -- not the arms, not momentum -- do the work. I don't count reps but continue each set until the ab muscles are exhausted and can't crunch anymore.

    When I work my abs, I use relatively light weight because I'm not aiming for size. I don't want big abs; my goal is a lower torso that is flat and well-defined.



  • Posted by a hidden member.
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    May 18, 2010 5:07 PM GMT
    One of the best resources I've seen on the net for ab exercises:

    http://www.mensfitness.co.uk/exercise/abs/387/70_best_abs_exercises_get_a_rockhard_sixpack.html

    It's not the most user friendly of interfaces but basically the exercises show up on the right side bar while the main frame shows the featured exercise. I can't say I know much about physiology but like everyone else above points out, I do know that just doing crunches is not the way to go. Personally having gone from no definition to some, I credit HIITs.
  • Posted by a hidden member.
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    May 19, 2010 4:49 AM GMT
    ABS = do deadlift and squats and change your diet
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    May 19, 2010 5:00 AM GMT
    hapakun said
    JASFIT saidAb definition comes more from low body fat than anything. You can crunch all day long and won't see abs if you aren't lean. In terms of working your abs, you don't have to go nuts. 3x per week and similar reps/sets as when you work any other body parts should be sufficient. If you really want to grow your ab muscles you probably have to do some resistance exercises like weighted cruches or hanging leg raises that limit your rep range...


    Agreed, you eat for your abs, not really workout for them. Did you ever watch that show on Bravo with the Lesbian Personal Trainer? I forgot the name of it. Anyways, she was ripped and she said she never did a crunch in her life because every exercise she kept her core tight and had a good diet.


    i loved that show icon_biggrin.gif jackie is one hot lesbian