randomguy949
July 16th, 2009, 03:25 AM
Ok guys, this Ab workout is advanced, so if you are a beginnner, find something more appropriate.
Btw before we start, Ab excersises just by themselves wont get you a six pack. A more major part is eating properly, and cardio. Lets clear up one huge misconception right now, just doing ab excersises wont get you six pack abs! 95% of the work in getting 6-pack abs is losing bodyfat. Sure, You can have rippling muscular abs but if they are covered with an inner tube of fat then nobody is going see 'em. So i may cover a good cardio session in the future.
Anyway, here is the Set. The primary muscles being worked here, are your Rectus Abdominis and Obliques. The aim here is we are gettin Mass and defined abs, with deep rippiling "canals", like the ones bodybuilders have, by lifting heavy weight at low reps. This isnt if you want a flat *****hon runner Stomach, you have to do lots of low weight hi rep if you want to achieve that.
Only do this every 5 to 7 days, so your Abdominals can fully recover from the raping you just gave them.
The Superset consists of 6 excersises/sets.
1. Crunches. Grab a heavy enough weight so that you would max out at around 8. Do as many as you can. Hold the weight behind your head, with your elbows facing the air, not holding the weight in front of you. this helps you from cheating and assisting the weight up with your arms.
2. Without any rest, straight after you finished the crunches, do them again, but with 50% of the weight you just did, do as many as you possibly can.
3. Straight after that, again no rest, do bicycles to work the obliques, with the same amount of weight as the previous excersise, 50. Again with the weight behind your head.
4. Still not resting, do as many crunches without weight as you can, your abs should be starting to build up lactic acid now, you WILL be hurting. If you arent, you are either cheating or not pushing yourself hard enough
5. Now do your bicycles again, as many as you can, without weight.
6. Planks. You should probably want to give up now, but there is one more exercise before you can rest. Do a face down plank for as long as you can.
Then we can rest for about 5 minutes
And then repeat this processes another 2 times, your abs will feel fucked up, but its worth it.
A important thing with this is, and with all excersises, good form. Do as many as you can with smooth slow movements, not jerky quick ones that is wrong.
So yeah, let me know if you try it out, and if it works for you.
Btw before we start, Ab excersises just by themselves wont get you a six pack. A more major part is eating properly, and cardio. Lets clear up one huge misconception right now, just doing ab excersises wont get you six pack abs! 95% of the work in getting 6-pack abs is losing bodyfat. Sure, You can have rippling muscular abs but if they are covered with an inner tube of fat then nobody is going see 'em. So i may cover a good cardio session in the future.
Anyway, here is the Set. The primary muscles being worked here, are your Rectus Abdominis and Obliques. The aim here is we are gettin Mass and defined abs, with deep rippiling "canals", like the ones bodybuilders have, by lifting heavy weight at low reps. This isnt if you want a flat *****hon runner Stomach, you have to do lots of low weight hi rep if you want to achieve that.
Only do this every 5 to 7 days, so your Abdominals can fully recover from the raping you just gave them.
The Superset consists of 6 excersises/sets.
1. Crunches. Grab a heavy enough weight so that you would max out at around 8. Do as many as you can. Hold the weight behind your head, with your elbows facing the air, not holding the weight in front of you. this helps you from cheating and assisting the weight up with your arms.
2. Without any rest, straight after you finished the crunches, do them again, but with 50% of the weight you just did, do as many as you possibly can.
3. Straight after that, again no rest, do bicycles to work the obliques, with the same amount of weight as the previous excersise, 50. Again with the weight behind your head.
4. Still not resting, do as many crunches without weight as you can, your abs should be starting to build up lactic acid now, you WILL be hurting. If you arent, you are either cheating or not pushing yourself hard enough
5. Now do your bicycles again, as many as you can, without weight.
6. Planks. You should probably want to give up now, but there is one more exercise before you can rest. Do a face down plank for as long as you can.
Then we can rest for about 5 minutes
And then repeat this processes another 2 times, your abs will feel fucked up, but its worth it.
A important thing with this is, and with all excersises, good form. Do as many as you can with smooth slow movements, not jerky quick ones that is wrong.
So yeah, let me know if you try it out, and if it works for you.