abs/24-36 rep rule

[xmkatx]

Does the 24-36 rep rule i read in chad waterbury's article apply to abs, cause I always hear a lot more reps for the abs specifically. If so, should i just put weights on my chest and crunch with that rule in mind?

 

[Karky]

i think so, the abs are like any other muscle, if you want them big, do 8-12 reps. i try to keep to that rule when i do my abs.

 

[xmkatx]

That is too ez though, even with 25 pounds on my chest and I don't have a decline bench. Also, I can't fit any more weight on my chest, I dont have the small weights, these are pretty bulky. Any suggestions?

 

[R.Lewis]

hang from a bar, and fill up a bag with rocks, strap te bag to your feet and raise your knees while hanging in the air.

 

[sns2317]

Are you guys talking about holding a weight in your hands while you do a crunch?

 

[xmkatx]

you definitley don't need to do that many reps

 

[Karky]

That is too ez though, even with 25 pounds on my chest and I don't have a decline bench. Also, I can't fit any more weight on my chest, I dont have the small weights, these are pretty bulky. Any suggestions?

then ur probobly not doing crunches right. i can probobly do 200 crunches with ease, but if i focus on making them hard and really using my abs, i can make it so i stop at like 20 its all about how you do them focus on pulling with ur abs, dont nudge, do it slow and controled.

 

[AdamU726]

I agree with doing them weighted, I've noticed my abs being a lot more visible when I'm relaxed since I've been doing hanging knee lifts with weight, and yesterday I did it with a theraband, so it's adaptable to prone leg lifts too. 3 sets of 10 and I was shot

 

[dswithers]

Try holding the weight behind your head/neck instead of on your chest. Also try bent knee situps on the floor with your feet anchored under something holding a 25 or 50 pound barbbell plate behind your head, or roman chair situps (requires a roman chair apparatus).

I've read studies of muscular contraction measurements that found that the most effective ab exercise was movements like v-ups or bicycles where you are lifting both your torso and your legs simultaneously. I suuppose, if you master those and can do more than 20 reps you could use ankle and wrist weights to make them more difficult...

Then there are also power wheels and isometric tensing techniques like vacuums, that just depend on how well you can control the muscle tension you produce...

No need to do endless, boring crunches...

 

[R.Lewis]

I hate crunches and will avoid them at all costs.

you'll be far better off with V-ups, and hanging leg raises.

 

[Karky]

if u ancher ur feet under something u are more likley to use the hips.. dont do that.