Six Packs
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Knowing when to push away from the table and having the will power to do it. 
From what i hear you shouldn't need to do too much work isolated to the abs if you include a lot of compund lifts in your weight training programme, Unless you want an proper 6-pack, which i assume you do. i'm sure a more knowledgeable member will be able to offer better advice though. But "Abs Expert" Paul Collins recommends the following for your abs:
Abdominal Bracing - Repeat 5 times (Transverse Abdominals or "TVA")
Hanging Knee Raise - Two sets of 10 reps (Lower Abs)
Lateral Fly - Do 10 Reps on each side, 3 sets of each side (Obliques)
Body Dish - Do Three Sets of 10 Reps. (TVA and Obliques)
Thats what he says is a good work out specifically for your abs anyway. Doing A million crunches a day isnt the way to perfectly chisseld(sp?) Abs.
Somebody with more knowledge should be able to help you more though.
Dan
Abdominal Bracing - Repeat 5 times (Transverse Abdominals or "TVA")
Hanging Knee Raise - Two sets of 10 reps (Lower Abs)
Lateral Fly - Do 10 Reps on each side, 3 sets of each side (Obliques)
Body Dish - Do Three Sets of 10 Reps. (TVA and Obliques)
Thats what he says is a good work out specifically for your abs anyway. Doing A million crunches a day isnt the way to perfectly chisseld(sp?) Abs.
Somebody with more knowledge should be able to help you more though.
Dan
hey dan, sent you a pm.
just to clear something up for Dan. There is no "lower abs" the rectus abdomis is one long muscle that runs from your pubis to your ribs. The 6pac effect is caused by tendons.
what im trying to say is that when your working your abs, your working the whole muscle.
The best exercise is hanging leg raises with weights strapped to your feet so you can do 5-10 at most, combine this with chin ups if you have the balls!!!
just to clear something up for Dan. There is no "lower abs" the rectus abdomis is one long muscle that runs from your pubis to your ribs. The 6pac effect is caused by tendons.
what im trying to say is that when your working your abs, your working the whole muscle.
The best exercise is hanging leg raises with weights strapped to your feet so you can do 5-10 at most, combine this with chin ups if you have the balls!!!
Greenetuckian said:Knowing when to push away from the table and having the will power to do it.
lolzuh
full body workouts
mixed with HIIT < high intensive interval training , very effective in burning fat. try it with treadmill / precor
start a workout journal. see urself 6 months from now.
manofkent said:
actually... you can ... with biceps i mean. You have the brachialis which is the lower biceps and biceps short head, which is the upper biceps... just correcting ya... hahaha
You can emphasize your lower abs, just not isolate.
what about shoulders.. you can do lat raises they enphasize the outer shoulders
and then theres arnold presses and front raises which enphasize the front globes of the shoulders .... :S what about lower pecs, upper pecs, you can enphasize them by the incline or decline.
im pretty confused but thats what i thought anyways
and then theres arnold presses and front raises which enphasize the front globes of the shoulders .... :S what about lower pecs, upper pecs, you can enphasize them by the incline or decline.
im pretty confused but thats what i thought anyways
big angry hippo said:
How do you think that this can be done?
what qualifications do you have?
Would you guys please read up before you start posting crap.
Hippo - the Brachialis and Biceps are diffrent muscles. look here
Biceps - http://www.exrx.net/Muscles/BicepsBrachii.html
Brachialis - http://www.exrx.net/Muscles/Brachialis.html
Diki - the front side and rear delts are all diffrent muscles to, look here
front - http://www.exrx.net/Muscles/DeltoidAnterior.html
side - http://www.exrx.net/Muscles/DeltoidLateral.html
rear - http://www.exrx.net/Muscles/DeltoidPosterior.html
plus, the arnold press is a compound exericese that works both the front and side delts.
theleip
2
Most people think they are isolating their upper abs when doing certain movements because they feel more "burn" there. However they are feeling the burn of their psoas (inner supporting muscle). Infact to much burn in this area can lead to problems with balance and posture as well as back pain. This is why core training is more important that ab isolation alone. The ab is just one muscle, you can not train it as if it is seperate. Work on core training, just one ab isolation movement is really enough if doing proper core training. So try...
Squats
Deadlifts
Planks
Transverse Pull ins
Declined Crunch
That right there is a great start in good core training.
Squats
Deadlifts
Planks
Transverse Pull ins
Declined Crunch
That right there is a great start in good core training.
manofkent said:
Easy man...lol
"Another study out of the J of Strength and Conditioning in 2001 concluded that the reverse curl resulted in maximum recruitment of the lower abs. The V-Up exercise had the greatest recruitment on the External Obliques etc..."
Plus, all I said is that you can emphasize lower abs, you can't isolate. Certain exercises stimulate your lower abs more than others. That's not to say that they don't stimulate your upper abs because they do. Again, I'm not saying you can "just work your lower abs" and isloate it. But some exercises stimulate the lower abdominals (measured with an EMG) more and others less. Otherwise, all ab exercises are created equal, in which they most definitely are not.
I'm 19 years old. I don't have a masters in Exercise and Sports Science. However, my qualifications are that I can read.
And why are you telling me there are multiple muscles in the bicep area? I took an anatomy class at my college. I already know that. When I refer to biceps, I'm not picking out a single muscle. I'm talking about that part of the arm. If you want to get scientific about it, I can name each individual muscle, just for you.
As I recall...it was AZNdragon who was talking about the biceps...
As I recall...it was AZNdragon who was talking about the biceps...