Abs, Abs, Abs??

T

tonphil1960

0
Ok, I am 6'4" and 190 on the nose. I do have to either lose or replace with muscle about a 2" roll right in the middle of me. I am doing about 100 crunches whenever I go to the gym. I use assorted equip. to do them and also do them free. Is this all I need to do and with time I'll get where I want?

Thanks Tony
 
I normally do 75 crunches (3 sets of 25) on a swiss exercise ball, and 45 (3 sets of 15) hanging leg raises. Crunches hit your upper abs while the leg raises hit your lowers. Thats good for a beginning workout. As your experience increases (2-3 months) maybe look around the web for an intermediate ab routine.
 
Ok

Thanks Allen, Yeah I am doing about 100 per gym visit, when not in the gym I try to do what time permits. Just that little bit if meat has to go. Like you said I have to give it time too

TP
 
100 crunches isn't going to 'tone' your abs or lose your belly, only cardio will do that. For strong fuctional abs work them heavy with 3x8 hanging leg raises, ab pulldowns or side bends a couple of times a week.
 
spockafina said:
AAHH!! You are totally over-training your abs!!
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i disagree. abs can be trained more often than most muscles. i dont know that i would recommend it every day, but, 3-4 days a week shouldnt be a problem.

spockafina said:
The key to having a six-pack is a clean diet
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this is very true. everyone's got a six pack, its just usually in the fridge (i.e. under a layer of fat).
 
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i got a big belly right now so on top of my cardio and other weight trainings i only do 25 full sit ups in the morning and 25 at night just to keep them some what strong so when i loose the belly i will have nicer abs.
 
Yes

Yes, I have heard only a clean diet will do it for me. I know I do have to increase the cardio work, alot. I just have to knuckle down.

Tony
 
freddy said:
i disagree. abs can be trained more often than most muscles. i dont know that i would recommend it every day, but, 3-4 days a week shouldnt be a problem.
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not at all true so far Man of Steel and spockafina have the right idea and here is why: the notion that they need to be trained every day is flawed. Training your core once or twice a week should be sufficient. Because the core muscle group does contract constantly to stabilize your torso, these muscles typically contain more "endurance" fiber - this means that higher repetition training may be beneficial.
By higher rep training, I'm referring to the 12 - 15 rep range. Performing 50 - 100 crunches simply means that you are using other muscles such as the hip flexors and not isolating the core muscles appropriately. When you isolate the core muscles, perform a vacuum and a Kegel, and balance training of the abdominal wall with the lower back, you can build strong, functional core strength. so for a nice set of abs you want to train, the abdominals (du), transverses, obliques, the pelvic girdle and the spinal erectae that support the lower back and spine. anymore questions??
 
phaledax said:
not at all true so far Man of Steel and spockafina have the right idea and here is why: the notion that they need to be trained every day is flawed.
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i also would not train them everyday. and 1-2 days a week is sufficient. but, im saying you can get away with 3-4 times a week.
 
freddy said:
i also would not train them everyday. and 1-2 days a week is sufficient. but, im saying you can get away with 3-4 times a week.
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well I guess that would depend on the type of training you choose, but for optimal growth 1-2 days is what your going to want, because if your doing it correctly 3-4 times a week will be counterproductive meaning you wont grow as fast. on the otherhand there are some variable's to consider of course that could change this reasoning but for the most part thats how it is. so you are right you could get away with it, but why mention that when it's not the best choice, you see where im going.
ug Some mornings, it's just not worth chewing through the leather straps.
 
the frequency of abs training is debated constantly. you show me an article that says to train them once a week, ill show you one that says to do it every day. so, im not convinced that 1-2 days is optimal for everyone.
 
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