Weight Training
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I believe the best way to get a well defined six pack is to train every other day for 20 minutes each day.
Monday--150 Crunches (3 sets of 50)
150 Leg Ups (3 sets of 50)
Tuesday--Eat Properly, Lift weights
Wednesday--150 Regular situps (3 sets of 50)
150 Crunches (3 sets 0f 50)
Thursday--Lift weights and eat properly
Friday--Do regular situps until fatigue sets in
A burn out day
Saturday and Sunday-Rest up and repeat
Follow this workout properly and I guarantee nice hard abs.
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| Your ab workout is fine, except a bit too intensive and not too directive. What, specifically, do you do? That is, what exercises? And if you are training with weights also, wouldn't you agree you don't have to work so directly on your abs? Too much ab work is overkill. Most of the time, one simply ends up with really strong hip flexors. Not to criticize, though. I would like your response and your specific recommendations. Thanks.
By the way, I am blessed with good genetics and rapid-response muscle fibers so I don't have to dramatically overwork a muscle group to achieve the desired results.
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You never hit the obliques, so you are not fooling anyone with this routine. The key to a "six pack" is proper nutrition and a cardio work to burn off the fat!
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It's definitely key to eat right, but the 2nd response says it--you have to burn off the fat in order to get a six pack kickin'. It can be hidden there without so much work. You just have to do some cardio to uncover it.
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The abs are one of the muscles where less is more. Don't over train your abs. It'll take longer for results to show!
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First of all, to fully develop your abdominal muscles you must concentrate on more than 2-3 exercises. All areas of the abdominals must be trained to stimulate muscle growth. I find that training lower abs, obliques (serratus), and upper abs in that order is an effective method. I also find it beneficial to divide my work days between endurance and strength movements (e.g. weighted crunches). I think your reps are way to high in that ultimately, you will be developing endurance in your abs as opposed to definition and detail.
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It doesn't take every other day for abs to appear. You just have to work them properly when you work them. You can work with them everyday and never get any bigger because you ain't doin' them right. It is important to have consistency, but it is more important to do them right.
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I believe that your routine is not specific enough, in that you do not isolate your upper, middle (although it is very hard to isolate), and lower abdominal areas. I also agree that your repetitions are too high by about twenty reps, although I do believe that your sets should be more by one or two. Eating correctly is the biggest factor in maintaining a good body and developing good abdominals. I also recommend that initially a great deal of cardio is needed to burn a great quantity of fat in the body.
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Firstly, I have found that doing 150 or so sit ups/crunches/leg ups is a waste of time and energy. A proper diet and a good cardio session is a start, but the way to really strengthen your abs is to do 2/3 sets of 50 sit ups or Russian twists whilst hugging one or two 10 lbs disks. I hope you find this useful.
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While I accept that different things are supposed to work for different people, I think the stated routine is pretty excessive. Sit-ups also work the psoas (lower back) more than the abs. Being a ballistic movement (as opposed to a controlled movement like deadlifts), they can do serious damage in this area.
My abs have really come on since I started doing the following supersets: One set of 10 Swiss ball crunches (minus 20 degrees to plus 20 degrees) immediately followed by 10 bent-knee leg raises on a crunch bench. Three supersets, 2 minute interval, once a week.
All the hardcore guys at the gym I go to do crunches on a curved back extension bench for the same negative range. You feel it far more on a ball or curved bench than on a straight bench, take it from me.
I work the obliques doing side dumbbell raises, though I've only just started, to tell the truth.
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The ONLY way to achieve a flat stomach is by having a strong nutritional foundation. People can do thousands of sit-ups, but they will never see the abs unless they eat properly and have a good workout regimen. So, that's the truth, the honest truth, you have to have a good format.
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