T Nation

Who Does Ab Training?

1.How many of you do direct ab training?

2.How often?

3.What type of training?

I haven’t been doing it for awhile but have thought of trying to add a little while I am trying to loose weight(sorry, I mean FAT!!).

Proper ab training or sit ups and leg raises?

I like front loaded squats. Very often I’ll hold a plate out in front of me and do very strict squats after a set of heavy squats.

Weighted chins, full squats, and front squats are the bulk of my ab training but I throw in some ocassional hanging leg raises and bicycle crunchs.

squats and deadlifts

I rely on most of my compound movements, or standing movements to work the abs, but every so often I’ll do hanging pikes.

I also do a sit-up every morning when I get out of bed.

I’m on ABBH, and i do Hanging Pikes (my favorite) once a week, and weighted decline sit-ups once a week. And whatever else works abs in the program.

I don’t get this whole “ehh… I’m too tough to do abs” deal.

Yeah, compounds work your abs, but are you going to tell me that doing something like cable crunches/pulldowns, woodchops, hanging leg raises, decline situps or bridges isn’t going to (a.) improve the strength of yours abs, leading to better performance in the shit that matters and (b.) make them look better?

It’s stupid to neglect abs for the sake of neglecting them. If you wanted good biceps, you’d probably do some curls, wouldn’t you?

I do front pillar briges at the start of each workout. I’d do the side bridges too, but they hurt my bad shoulder.

My belly sags still a little from what I believe is an imbalance between the rectus and transverse abdominis (lots of crunches in the past), but that seems to be improving with the stability training.

Rectus seems large enough and strong enough already, and gets a workout from front squats, chin-ups, etc. But I may change my mind soon as I am cutting, and will see more of my abs than before.

I did some dumbells side bends yesterday on a whim, and I hurt like a bitch today. I may add them permanently.

My ab routine usu is currently like this - but it changes every 3-4 weeks. I’ll do it on Wednesdays and Fridays.

A1 Prone Planks - Feet Raised 12" (60 sec x 3 sets)
A2 Reverse Crunch on a slanted board (10 reps - 3 sets)

B1 Standing Cable Russian Twists (10 reps - 3 sets)
B2 Side Planks (40 sec x 2 sets)

C1 Weighted Crunches on a Swiss Ball (8-10 reps x 3 sets)
C2 Back Extensions (12-15 reps x 3 sets

Probably gunna get flamed for this, but I usually do tons of sit ups through out the fall, winter and spring, as well as some cable crunches and other excersises. Basically the sit ups are so 1) I can beat the sit up record at school (so far I have the grade 10 and 11 records, going for grade 12 this year) and 2) so I have some definition

[quote]jtrinsey wrote:
I don’t get this whole “ehh… I’m too tough to do abs” deal.

Yeah, compounds work your abs, but are you going to tell me that doing something like cable crunches/pulldowns, woodchops, hanging leg raises, decline situps or bridges isn’t going to (a.) improve the strength of yours abs, leading to better performance in the shit that matters and (b.) make them look better?

It’s stupid to neglect abs for the sake of neglecting them. If you wanted good biceps, you’d probably do some curls, wouldn’t you?[/quote]

I don’t think anyone is saying those exercises won’t help. I also don’t thinks it’s a matter of being “too tough to do abs.” I noticed that once I started doing squats and deadlifts I started to gain some size and definition in my abs. I have gained more visibility in my abs from the compound exercises than with any crunches. Everyone has to find what works for them.

I do lots of hanging and dip bar pikes, bicycles,cable crunches for heavy resistance, and I jump in the abs class every Wednesday, sometimes Thursday. Before anyone tries to laugh, they need first try to work their abs continuously for 30 minutes, with little to no rest. It’s the closest thing to cardio I have going right now, until I start sprinting.

[quote]Kal-El wrote:
1.How many of you do direct ab training?

2.How often?

3.What type of training?

I haven’t been doing it for awhile but have thought of trying to add a little while I am trying to loose weight(sorry, I mean FAT!!).[/quote]

I do weighted crunches and hyperextensions and some times hanging leg raises.

Other than heavy stabalizing which I do in almost all my lifts and hanging pikes, I avoid direct ab work(crunches and sit ups) like Pee Wee Herman was chasing me down the street with a giant dildo strapped over his cock and he wanted to fuck me in the ass with it.

[quote]SWR-1240 wrote:
I rely on most of my compound movements, or standing movements to work the abs, but every so often I’ll do hanging pikes.

I also do a sit-up every morning when I get out of bed.[/quote]

I should have read your post. That’s what I do. Except I have you beat. I do about 5 sit-ups every morning… I hit the snooze baby!

[quote]vbm537 wrote:

Everyone has to find what works for them.

[/quote]

I feel ya on that. Once I started doing the standard heavy compounds, I figured I didn’t need to do any ab work, but once I started incorporating heavy bridges and pulldown abs, my stability in squats became better and I felt tighter when deadlifting. I guess my abs either weren’t being activated in those exercises as much or were just really weak.

In any case, I’m a huge fan of the bridges and would definitly recommend them to anyone. I’m hoping to someday support a medium-sized family on my back.

Let’s see …
At least one session of the plank held for a minimum of 60seconds every day.

After a boxing workout, three sets of 25 medicine ball situps.

Between sets while lifting: 3x15 saxon side bends; 3x15-20 russian twists; 3x15 4 count supermans; 3x10 hanging leg raises; 3x10 exercise of choice.

Me.

I do Abdominal training all year. I periodize my abdominal training with a linear method.

During my several months spent on GPP I do stsbility exercises. Then part of my SPP I do hypertophy. And when on my CP I do maximal intensity along with maint. of hyptertophy.

All year training:
1: Hip flexion
2: Trunk flexion
3: Hip rotation
4. Trunk rotation
5: Lat. flexion
6: And a stability exercises similiar to brisges.