heavy weights in abs or more reps..?

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which one is much better just do regular situp crunch..etc,or do decline crunches situp with weight in it.
 
crunch with weights.. depends on your goals really, if you want to hit a lower rep range, add some weight
 
Abs are similar to other muscles in your body. If you want to enlarge them, you must apply heavy stress with low reps to stimulate the larger Type IIb muscle fibers. For those of you that do hundreds and hundreds of situps.. Save yourself the time, situps will not get you shapely abs, lowering your overall body fat will. They are also similar to other muscles in the way that you must rest them. Your abs do not get bigger or stronger or leaner in the gym. They do so while you are resting them and providing them with the proper nutrients. You can work your abs more than once per week, performing crunches more than 3 times per week might be considered too much.

I would recommend using weights so that you "fail" within a rep range of no
higher than 30. Its good to switch up your routine to ensure that you are hitting your different abdominal regions evenly. Try holding the weight across your chest and not behind your head. My personal experience and from what I have heard a million times, this is an excellent way to straing your neck muscles.
 
"I would recommend using weights so that you "fail" within a rep range of no
higher than 30"
ive read that abs should be trained with no more than 15 reps, something with, it has more of one muscle fiber, just cant remember which muscle fiber does what and is called what:p
 
The lower you go, the more percentage of slow-twitch fibers. I think abs are best trained with both higher reps (15-25) and lower reps (6-12).
 
Karky said:
ive read that abs should be trained with no more than 15 reps, something with, it has more of one muscle fiber, just cant remember which muscle fiber does what and is called what:p
Click to expand...

I never go over 12 reps myself. :D
 
dunno what it is :S inverse crunches? doing normal crunches you place it on chest.. is inverse crunches when you sit at a cable station?
 
....ok, sorry, maybe u guys call it REVERSE crunches...like crunches just u pull up your bottom part instead of your upper part of the body so that stimulate first the "low" part of the rectus...in a nutshell you raise your legs towards your chest, by using the contraction of your abs...dunno if I am clear...
 
..get a spotter to add human resistance
..ankle weights..
..Hold a dumbell between your feet and cross them over.
 
niceone..could u explain the first two?...ankle...spotter

do u reckon that those weighted reverse crunches are useful for abs improvement or not?
 
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A human spotter can apply resistance by pressing down on your legs/feet. You can dictate how much pressure to apply depending on how many reps you want to "fail" within.

Ankle weights are straps with weights built right into them. They are not actually very effective as they often do not go very high and probably do not provide enough resistance.

Another thing you might like to try is holding a medicine (weighted) ball inbetween your knees.

Weighted reverse crunches are just another way to hit your abs. I personally do leg lifts with static holds, crunches --weighted (flat, legs raises and on an exercise ball) and roman chair.
If you try the reverse crunches and feel that they are effective for you, then you should do them. Just remember to keep the reps low and the resistance high no matter which method you chose. Rest up your abs too. They should be given time to repair just like other muscle groups.
 
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