I run alot I can see the abs slighty when I jump up and down or when I have a empty stomach should I do alot of situps to make the muscle come out? like 500 a day someone told me to get them ripped and add weight while doing it to get them even more bulked out. And I am on a pretty good diet for this and I do the HITT training and weight training
Best way to get my abs
- Thread starter Goldy
- Start date
way to much volume for the situps. 20 at a higher resistance is plenty.
read this.
http://www.fitness.com/forum/showpost.php?p=51900&postcount=6
read this.
http://www.fitness.com/forum/showpost.php?p=51900&postcount=6
24-36 or 24-50 max reps for entire exercise for the muscle group your working. eg. 3x10 reps for benchpress max for that day. It says 2-4 times a week.
http://www.t-nation.com/findArticle.do?article=05-091-training
http://www.t-nation.com/findArticle.do?article=05-091-training
Too many reps
500 reps is way too many in one day. The abs are a muscle just like every other muscle and can be overworked. They need rest just like your biceps or something need rest.
I agree with ManofKent...3 set of 20 is plenty.
~teresa
500 reps is way too many in one day. The abs are a muscle just like every other muscle and can be overworked. They need rest just like your biceps or something need rest.
I agree with ManofKent...3 set of 20 is plenty.
~teresa
I agree with adding weight to do your abs and I would recommend that you go to failure on your abs. This will help build muscle. However, you might not be genetically able to have the abs that you want. I would definitely try other ab routines beside sit ups because they may work a lot better for you. The stability ball is a great tool for abs and you can find many different workouts on the web. I would also recommend maybe doing some pilates to tone the abdominal muscles.
Good luck!
Good luck!
The best way to get abs...love that thread title... is to eat regularly, drink water, vary cardio intensity and session lengths and strength training the entire body 1-3 times a week.
As already mentioned, 3 sets of 20 is enough. Also a good point was made about doing different kinds of ab work. A good ab routine will be part of a full body strength training routine.
Overall, abs are a direct result of how much fat you have on top of the muscles. Your abs are there. So if you can see them with an empty stomach then my guess is that you need to focus on reducing body fat. There are 5 tips that I post regularly on this board. Here they are for you...
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over
All of the above things combined will result in fat loss. Good luck!
As already mentioned, 3 sets of 20 is enough. Also a good point was made about doing different kinds of ab work. A good ab routine will be part of a full body strength training routine.
Overall, abs are a direct result of how much fat you have on top of the muscles. Your abs are there. So if you can see them with an empty stomach then my guess is that you need to focus on reducing body fat. There are 5 tips that I post regularly on this board. Here they are for you...
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over
All of the above things combined will result in fat loss. Good luck!
about the adding weight to your crunches, are you guys talking about a weight plate or dumbbell. and also how would you place it on your body?
Thanks for the kudos, xmkatx.
Footballers77, yes you can add weights to your ab exercises if you'd like. Some people simple add weight plates or dumbbells. Other people like to use medicine balls. You simply place it on your ab muscles. It can be uncomfortable until you position it just right. I personally just like to find a more intense ab exercise.
Footballers77, yes you can add weights to your ab exercises if you'd like. Some people simple add weight plates or dumbbells. Other people like to use medicine balls. You simply place it on your ab muscles. It can be uncomfortable until you position it just right. I personally just like to find a more intense ab exercise.
I use a 25 pound weight plate and hold it near my chest with both hands. Find the best position that works for you it might take a few sets, but you'll know when your abs burn just after a few reps, if your doing them right.
People like a lot of different positions, I like to hold it verticaly with both hands and the plate going into my chest so I feel all the weight. Be careful and find what works best for you.
People like a lot of different positions, I like to hold it verticaly with both hands and the plate going into my chest so I feel all the weight. Be careful and find what works best for you.
Is doing 3 sets of 20 everyday a good thing or should you rest a day or two?
For abs? You need to rest just like every other muscle group
Goldy, If you want try my combination for abs - it is 20 minutes exercises with warming cardio. It works really good for me. You can watch my workout here [removed]
I make exercises for
upper abs
lower abs
love handles
I am sure that you have very nice abs but you can't see them laying under fat. So you need to follow diet plan, Lyn's advices are very good.
Success
I make exercises for
upper abs
lower abs
love handles
I am sure that you have very nice abs but you can't see them laying under fat. So you need to follow diet plan, Lyn's advices are very good.
Success
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