YAWT: Exercises for Obliques/abs (PIC if that will make you click!)

[Koing]

It is very intense.

DO NOT PULL ON THE BAR. Hang on the bar with your arms.
-lift knees up
-legs up vertically as high and as hard as you can
-feet should go in excess of 9feet

The stronger your abs the higher and more vertical you can get your feet go go up.

Repeat.

10reps x 3 sets for this. Killer exercise.

Just keep at it.

Do the squats. After you have built 12-18-24months you will quickly realise it is easy to add muscle anywhere because the effects of squats. Want bigger biceps just do some pull ups and within 6 weeks you will noticeable gains. Very simple and easy after you have built up the squats.

Koing

 

[Sukhoi]

Koing right now I do the following for abs/obliques:

This for 3x12 with 70 lbs on the stack. I can get a pretty good burn if I pull tight at the bottom.

This for 3x20 or so unweighted.

This with about a 60 lb dumbbell for 3x10, though I haven't hit my max yet.

Would I be better off replacing either of the first two exercises with a weighted version of this? Especially with the second exercise it seems that I have to do so many reps to get anywhere, and even then I can't really get to failure since I just end up having problems bringing my legs up.

I have seen your suggestion for the hanging upside-down kick things, but I'm going to hold off on doing them for now.

 

[Cawchy87]

I was at the gym today and did some inclined sit-ups with a 25 pound weight on my chest. The inclined sit-up thing doesn't have nearly enough incline imo compared to the one at the YMCA that I went to during reading week. I did 4x10 but didn't feel much after finishing.

This for 3x12 with 70 lbs on the stack. I can get a pretty good burn if I pull tight at the bottom.

Looks great, I'll try that next workout.

This for 3x20 or so unweighted.

I find this excersise to be kind of usless as well. Probably because I haven't built up my legs enough from weight lifting. Friends that I play hockey with love this exercise, but they are usually stocky defencemen with legs the size of my waist.

This with about a 60 lb dumbbell for 3x10, though I haven't hit my max yet.

I did that today as well and I really like the exercise. I tried it out with 50 pounds and I'll move up from there as I could easily do 3x15 of that exercise.

AND... I didn't forget about squats, I just didn't get a chance to work out on Sunday, so I'll do them tomorrow. Or maybe later today if my friend wants to go to the YMCA.

 

[Shyatic]

I don't get the logic of doing 5 days of situps. When I was in college (and far more fit than I am now, with the 6 pack)... I did 2 days of ab workouts. The real work is in your diet. Besides the fact, your muscles don't gain that much definition by continually working them out like that. Keep in mind, that your definition will come from the REST of your muscles, AFTER working out. Working out more is just idiotic, at least 5 days a week for two or three muscle groups that are in the same region.

The trick for a 6 pack... drink 2 gallons of water a day, and keep a healthy diet otherwise. That's it... there's no magic to it, no 5 days of working out or anything like that.

You will find it suprisingly easy to drink 2 gallons of water a day, but you will be peeing it out like a mofo

 

[SVT Cobra]

Already some great info in here, listen to Koing, he knows his stuff!

 

[gigapet]

medicine balls are good for developing core strength and there are alot of exercises you can do with them.

 

[MikeMike]

i could ask my dad, he had a torn rotator cuff for quite a long ass time, a few months before it was diagnosed, but its healed.

 

[Koing]

Originally posted by: F22 Raptor
Already some great info in here, listen to Koing, he knows his stuff!

:thumbsup:

I am qualified to be a Personal Trainer but MOST PT don't know sh!t . They do a course and read some DODGY stuff. I have learnt from my amazing coach. He knows his sh!t. Coached a bunch of National Champs, tv stunt men, rowers, rugby guys and athletes (1500m, pole vaulters etc). Very talented coach.

Koing

 

[Cawchy87]

Originally posted by: Scribe
I don't get the logic of doing 5 days of situps. When I was in college (and far more fit than I am now, with the 6 pack)... I did 2 days of ab workouts. The real work is in your diet. Besides the fact, your muscles don't gain that much definition by continually working them out like that. Keep in mind, that your definition will come from the REST of your muscles, AFTER working out. Working out more is just idiotic, at least 5 days a week for two or three muscle groups that are in the same region.

The trick for a 6 pack... drink 2 gallons of water a day, and keep a healthy diet otherwise. That's it... there's no magic to it, no 5 days of working out or anything like that.

You will find it suprisingly easy to drink 2 gallons of water a day, but you will be peeing it out like a mofo

I updated the OP, info was out of date and was from what I was doing before Koing stepped in :beer:

For water, I drink at least a litre at school, and another litre at home. A lot more if I do cardio that day or play hockey.

Originally posted by: gigapet
medicine balls are good for developing core strength and there are alot of exercises you can do with them.

Good point, I'll find some on that site that was recommended and try them.

Originally posted by: MIKEMIKE
i could ask my dad, he had a torn rotator cuff for quite a long ass time, a few months before it was diagnosed, but its healed.

Good to hear it has healed. Mine is starting to get better and I can add weight to my free weight exercises again, but it would be great to hear a few more strengthening exercises.

Thanks to everyone for their help thus far!

 

[MikeMike]

Originally posted by: Cawchy87

Originally posted by: Scribe
I don't get the logic of doing 5 days of situps. When I was in college (and far more fit than I am now, with the 6 pack)... I did 2 days of ab workouts. The real work is in your diet. Besides the fact, your muscles don't gain that much definition by continually working them out like that. Keep in mind, that your definition will come from the REST of your muscles, AFTER working out. Working out more is just idiotic, at least 5 days a week for two or three muscle groups that are in the same region.

The trick for a 6 pack... drink 2 gallons of water a day, and keep a healthy diet otherwise. That's it... there's no magic to it, no 5 days of working out or anything like that.

You will find it suprisingly easy to drink 2 gallons of water a day, but you will be peeing it out like a mofo

I updated the OP, info was out of date and was from what I was doing before Koing stepped in :beer:

For water, I drink at least a litre at school, and another litre at home. A lot more if I do cardio that day or play hockey.

Originally posted by: gigapet
medicine balls are good for developing core strength and there are alot of exercises you can do with them.

Good point, I'll find some on that site that was recommended and try them.

Originally posted by: MIKEMIKE
i could ask my dad, he had a torn rotator cuff for quite a long ass time, a few months before it was diagnosed, but its healed.

Good to hear it has healed. Mine is starting to get better and I can add weight to my free weight exercises again, but it would be great to hear a few more strengthening exercises.

Thanks to everyone for their help thus far!

he puts up with most stuff.

i believe he had the torn rotator cuff, along with 2 compressed discs, and one bulging disc? i forget exactly.

 

[Koing]

Originally posted by: Sukhoi
Koing right now I do the following for abs/obliques:

This for 3x12 with 70 lbs on the stack. I can get a pretty good burn if I pull tight at the bottom.

This for 3x20 or so unweighted.

This with about a 60 lb dumbbell for 3x10, though I haven't hit my max yet.

Would I be better off replacing either of the first two exercises with a weighted version of this? Especially with the second exercise it seems that I have to do so many reps to get anywhere, and even then I can't really get to failure since I just end up having problems bringing my legs up.

I have seen your suggestion for the hanging upside-down kick things, but I'm going to hold off on doing them for now.

First exercise I have never done so can't really comment on that. How are your abs coming along? What bf% are you roughly?

Ex2 isn't too difficult for you it seems. Do it with STRAIGHT legs. That makes it much harder.

Oliques are very strong = you got to use more weight. BUT don't load too much on at once. You must WARM UP TO THE WEIGHT. Can not stress this enough with people.

I still standby incline sit ups with weight should be a BREAD AND BUTTER for people's abs. If it is easier just up the incline or the weight or BOTH. Simple as that. Very great for abs. FAST as you can on the way up and SLOW on the way down. Breath out as you come up fast, hold breath as you go down, take breath at bottom repeat. Breathing is very important.

If you have given it a good 3-4 months switch it up. I switch my ab exercises every 8-12 weeks or so.

I do abs every other session. 1 exercise usually. The other session I do back. Back is VERY VERY important. Strong back muscles = pull your abs in = great for general fitness and helps to give the 6 pack look.

Got to keep a 'cleaner' diet though. Do some cardio or just eat a lot less food .

Koing

 

[Koing]

Originally posted by: Cawchy87
I was at the gym today and did some inclined sit-ups with a 25 pound weight on my chest. The inclined sit-up thing doesn't have nearly enough incline imo compared to the one at the YMCA that I went to during reading week. I did 4x10 but didn't feel much after finishing.

This for 3x12 with 70 lbs on the stack. I can get a pretty good burn if I pull tight at the bottom.

Looks great, I'll try that next workout.

This for 3x20 or so unweighted.

I find this excersise to be kind of usless as well. Probably because I haven't built up my legs enough from weight lifting. Friends that I play hockey with love this exercise, but they are usually stocky defencemen with legs the size of my waist.

This with about a 60 lb dumbbell for 3x10, though I haven't hit my max yet.

I did that today as well and I really like the exercise. I tried it out with 50 pounds and I'll move up from there as I could easily do 3x15 of that exercise.

AND... I didn't forget about squats, I just didn't get a chance to work out on Sunday, so I'll do them tomorrow. Or maybe later today if my friend wants to go to the YMCA.

MUST to do squats man :thumbsup:. Very key to a 6 pack imo unless your already pretty thin.

Just keep this up and you will be rocking in a few months as your bf% is good. Probably better then mine but I have more developed abs.

Koing

 

[batchusa]

Koing, since you da man, got a quick question. Currently, I can't seem to go past 2-3 reps of 35lb for biceps curl. I'd like to be able to do 5-7 reps of 35lb, and then move on to 37, 40, etc.

What do you suggest to get me past that hump?

 

[Koing]

How long have you been doing your thing currently? What reps and sets do you do for 35lbs?

I would recommend dropping to 28lbs and hitting that for 6reps x 5 sets. Once you can do that up it to 30lbs then hit that for 5reps x 5 sets. Do that for 4-6 weeks. Then drop again to do 3reps x 6 sets at 32lbs. Then move back to 35lbs and you should hit that for 5-7reps for 1 or 2 sets. Then you need to build your stamina to do the 3 or 5 sets you wish. You can't get strong lifting too few reps. But also remember it takes time.

If you have been doing heavy reps (2-3reps would indicate that it is heavy) then you can take a break and do some high volume stuff like this:

Drop to about 60% of that weight so @ 21lbs or so and hit 12reps x 4 sets for 6 weeks. Take a week off then get back to the weight and lift heavy again.

Don't do the same stuff for more then 16 weeks! Later when you are more develop switch your % and sets every 8-12 weeks. Don't spend too long doing the same things over and over again = stagnant training for most! Sure stick with it if you are feeling you get results but don't beat a dead horse if your not.

Make sure you do squats. That will bring 'overall' strength and your arms will get bigger because of it as well as everything else :thumbsup:

I had a good session at the gym and rehab . Sucks being injured though

Koing

 

[Sukhoi]

Originally posted by: Koing

Originally posted by: Sukhoi
Koing right now I do the following for abs/obliques:

This for 3x12 with 70 lbs on the stack. I can get a pretty good burn if I pull tight at the bottom.

This for 3x20 or so unweighted.

This with about a 60 lb dumbbell for 3x10, though I haven't hit my max yet.

Would I be better off replacing either of the first two exercises with a weighted version of this? Especially with the second exercise it seems that I have to do so many reps to get anywhere, and even then I can't really get to failure since I just end up having problems bringing my legs up.

I have seen your suggestion for the hanging upside-down kick things, but I'm going to hold off on doing them for now.

First exercise I have never done so can't really comment on that. How are your abs coming along? What bf% are you roughly?

Ex2 isn't too difficult for you it seems. Do it with STRAIGHT legs. That makes it much harder.

Oliques are very strong = you got to use more weight. BUT don't load too much on at once. You must WARM UP TO THE WEIGHT. Can not stress this enough with people.

I still standby incline sit ups with weight should be a BREAD AND BUTTER for people's abs. If it is easier just up the incline or the weight or BOTH. Simple as that. Very great for abs. FAST as you can on the way up and SLOW on the way down. Breath out as you come up fast, hold breath as you go down, take breath at bottom repeat. Breathing is very important.

If you have given it a good 3-4 months switch it up. I switch my ab exercises every 8-12 weeks or so.

I do abs every other session. 1 exercise usually. The other session I do back. Back is VERY VERY important. Strong back muscles = pull your abs in = great for general fitness and helps to give the 6 pack look.

Got to keep a 'cleaner' diet though. Do some cardio or just eat a lot less food .

Koing

I'm not sure what my BF% is. My abs are just kinda there. I don't have a gut or a 6-pack. I have maybe 2-4 mm of fat over the muscles. That's a bit of a guess though...it's hard to really tell.

Are incline crunches as effective as situps? When I do situps I have an awful time on the way back down if I'm at all tired. It's like I get to a critical point and then my lower back just slams down on the pad which leaves me in the crunch position.

I am doing quite a bit of back work. Shrugs, BB bent-rows, squats, cable pulldowns, straight-leg deadlifts, and a couple others.

 

[Koing]

Hyper extensions for back if you have a machine. Your back SHOULD feel that way as your already doing back work.

How many do you do?

Aim for 8reps x 4 sets for incline sit sups (go up all the way). They are ONE OF THE BEST EXERCISES for your abs. They are my bread and butter ab exercise along with dragon flags and bulkoffs. I rotate those 3 about and every so often I'll do some isometric oblique work.

Your back should be able to manage 8reps x 4 sets. If not your either using too much weight or your back isn't developed or you did too much back work. Don't slam yourself down LOWER yourself down. Control on the way down.

Maybe too much back work is causing you to be exhausted for abs? That isn't all in one session is it?

Koing

 

[Sukhoi]

I do chest Monday, legs/abs Tuesday, back Wednesday, legs/abs Thursday, and arms Friday. I could see situps maybe being a problem on Thursday, but Tuesday I should be ok. I'll try them again this week. I think I might have been trying to keep my back too straight when doing the situps.

What do you mean hyper extensions for the back?

 

[Koing]

Aight.

http://www.fitnessgiant.com/gianbachyp.html

You have a machine like so or a bench and you hang your torso off the end with your equipment not in the way! Have a friend hold your legs if your on a bench.

Lower yourself down slowly and then come up at a moderate pace. After a few sessions come up as fast as you can. When you get better add some weight to behind your head. 8reps x 3-4sets.

Koing

 

[Sukhoi]

Originally posted by: Koing
Aight.

http://www.fitnessgiant.com/gianbachyp.html

You have a machine like so or a bench and you hang your torso off the end with your equipment not in the way! Have a friend hold your legs if your on a bench.

Lower yourself down slowly and then come up at a moderate pace. After a few sessions come up as fast as you can. When you get better add some weight to behind your head. 8reps x 3-4sets.

Koing

Ah yeah, the gym has that. I'll check it out tomorrow when I'm doing my back work.

I tried plain incline situps today with a 25 lb weight on my chest. It worked quite well. My lower back wasn't slamming down at all.

 

[eits]

dude... the absolute killer of ab workouts = pulse-ups. they sound simple, but they KILL you. i dare you to do 20 controlled pulse-ups.

http://www.differ.freeuk.com/learning/health/bkreverse.gif <--- these are kinda like pulse-ups, except you make sure your legs are perpendicular with the floor at all times. this guy looks like he's rocking back and forth on his back, kinda. with pulse-ups, you pretend that there's a button about 6 inches above your toes and you need to touch it.

keep your hands at your sides right next to your butt, but not under.

 

[Koing]

Originally posted by: Sukhoi

Originally posted by: Koing
Aight.

http://www.fitnessgiant.com/gianbachyp.html

You have a machine like so or a bench and you hang your torso off the end with your equipment not in the way! Have a friend hold your legs if your on a bench.

Lower yourself down slowly and then come up at a moderate pace. After a few sessions come up as fast as you can. When you get better add some weight to behind your head. 8reps x 3-4sets.

Koing

Ah yeah, the gym has that. I'll check it out tomorrow when I'm doing my back work.

I tried plain incline situps today with a 25 lb weight on my chest. It worked quite well. My lower back wasn't slamming down at all.

:thumbsup:

Yeah do the hyper extensions and that will give you a great back. Pull ups are amazing for upper back also.

Originally posted by: eits
dude... the absolute killer of ab workouts = pulse-ups. they sound simple, but they KILL you. i dare you to do 20 controlled pulse-ups.

http://www.differ.freeuk.com/learning/health/bkreverse.gif <--- these are kinda like pulse-ups, except you make sure your legs are perpendicular with the floor at all times. this guy looks like he's rocking back and forth on his back, kinda. with pulse-ups, you pretend that there's a button about 6 inches above your toes and you need to touch it.

keep your hands at your sides right next to your butt, but not under.

Those would be good also.

Koing

 

[Goosemaster]

I just came back from the gym and did soem of those


<--in 'discomfort'

 

[Cawchy87]

I was doing incline sit-ups today at my local YMCA with a 30 pound weight on my chest. 4x10.

And I also did squats and a host of other upper/lower back and bi-cep exercises.

Thanks for all the help Koing, hopefully in 3-4 weeks I can post another picture with my progess.

 

[Hacp]

your my age and my weight, my height and judging from the pic, your fat like me

 

[Koing]

Originally posted by: Cawchy87
I was doing incline sit-ups today at my local YMCA with a 30 pound weight on my chest. 4x10.

And I also did squats and a host of other upper/lower back and bi-cep exercises.

Thanks for all the help Koing, hopefully in 3-4 weeks I can post another picture with my progess.

It is a double edge sword...want to get big = put some fat on, want to lean out = not get that much bigger

Give it a good 8 weeks but by about 4 weeks 3x a week you should be seeing something. The less advanced in to training you are the quicker your results will be :thumbsup:.

Originally posted by: Hacp
your my age and my weight, my height and judging from the pic, your fat like me

He isn't fat.

Koing