Abs general
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
How do you work abs to make them grow?
Obviously you need to be low enough body fat to see them but what are the best ways to improve their size?
Low/high rep ranges?
Crunches vs planks?
etc
>crunches
>ever
No.
>>36544790
What's your routine then?
>>36544778
I do hanging leg raises, 3x11.
>>36544778
I don't have abs. Just a trainer bro. What he has me do is
>burpies
>push-ups
>planks (elbow, straight arm, both sides)
>V-ups
>Russian twists
>leg lifts
But idk dude, sorry.
>>36544778
Butterflies
Bicycle kicks
Leg raises
That's my routine, but it really makes a difference to have a low bf. Abs are made in the kitchen, not the gym op
Doing a lot of ab work is very important, but not because it will help your abs look better -- that can only happen with a low bf% -- but because core strength helps with other compound lifts like Squat, Bench, OHP, Deadlift, etc.
Ab Wheel roll-outs 3x10
Weighted Crunch Machine 3x12 (70-80%1RM)
Kneeling Cable Crunch^
Just work them the same way you would work a regular muscle group. (Hint: PROGRESSIVE OVERLOAD)
>>36545094
>tfw 20% BF
>going back to chyna in may and all the glorious chink food
what do I do /fit/ I too want abs
>>36545094
there is no fucking difference between 10 and 15
>>36545094
I'm like 12%
>>36545215
Ask me how I know you have moobs.
>>36545094
am i sub 20 yet?
>>36545169
This. I hate those ab exercises where you have to chuck out about 50 reps to even begin to feel it and was worried I wouldn't be able to get good abs.
The basis of my core workout has been weighted leg lifts, cable crunches and lumberjacks for about 8 months now and it's really working. Fuck bodyweight.
>>36544778
You know this belongs in QTDDTOT, right? It doesn't require a thread and certainly doesn't require a fucking general.
You don't "grow" your abs. You reduce the fat around them. The best routine I can recommend is 5x5 Sticky Reads.
>>36545429
i dont mean 15% but according to that chart am i not like 19% ?
>>36545094
These infographics are good but a little inconsistent. One person needs to do this with his own body
>>36545380
Maaaaaaaybe
>>36545439
>You don't "grow" your abs
Lol
>>36544778
>Ab wheel roll-outs
4x8 - hold in plank position for 5 seconds at the end of every rep. Add 1 second to the hold every time you train
>Russian twists
4x8 - increase weight incrementally
>L-Sits
>Hanging Leg Raises
4x8 - strap weight to your feet to make these more difficult (talking 5-15 pounds)
>Torture Twists
https://www.youtube.com/watch?v=g_16Gp01zZM
Fuck these things - but they work.
>>36544857
Planks
side to side planks
Russian twists
Mountain climbers.
Just not plain crunches. Shit hurts my back and neck before it starts to work my abs.
>>36545380
How do you open the door to get out?
>>36545885
as you can see it is locked.
i live in that troom
Am I the only one that doesn't want big bulky abs? I would much rather just have a defined and tiny waist like Steve Reeves.
Tfw have 15%bf but abs still not visible...
Wat do?? Work out more or start cutting even harder...
>>36544778
Weighted situps did it for me
>>36544778
Abs grow best when they are performing anti-rotational, anti-hyperextension and spinal stability. No, this isn't a "hurr Durr squats and deadlifts only" post - but look into anterior loaded carries (sandbag, zercher, keg), farmers walks and suitcase carries
>hanging leg raises
How do you keep your body from swinging back and forth while doing these?
>>36546946
Yeah this. Make sure you are actually flexing your abs though and are not just using your hip flexors.
Also ab wheel rollouts and leg raises touching the bar.
ab roller
hanging leg raise
>math that totals the current year
>not doing cable crunches
I use a 200lb stack with a 25lb plate attached and do five sets of 20.
>>36547046
wow you must be a really tough boy
congratulations
>>36547070
>choosing to get assblasted instead of taking advice
I was just sharing my routine f a m i l y. Stay mad. That's not even a lot, cable crunches have to he heavy
>>36546999
I use the classic "have something behind you" trick.
>>36544778
I NEED HELP /fit/
My legs get tired before my abs do when doing crunches how do i stop this???
They usually start hurting at around 70
>>36547491
Don't do crunches
>Try a few sets of planks
>Start shaking like crazy and 45 seconds
>Lower back hurts
>Realize that I have bitch abs
May or may not be related, but I fucked crushed OHP the next day,
>>36544778
>>36544857
Get on the edge of a bench
Get torso in 45 degree with weight (5-25kg) in front of face
Start bringing knees toward chest and out again
There you go, "ab isolation" without hurting lower back
https://www.youtube.com/watch?v=dxrW2qTTFUk
Watch at 4:10
>>36547619
>try planks
>shaking like crazy after 15 sec
>keep going
>still shaking
>not getting harder but shaking intensifies
>stop at 90 sec because I look like I'm having a seizure
>6 months of no abs training or exercise
>do planks
>do continuously with no shaking
>eventually get bored of holding it so stop at 3 min
>no idea how long I can hold it for
Not sure what happened to make the shaking stop cause I did no exercise the entire time between and gained fat weight while health deteriorated. I've now switched into switching between planks and side planks while never stopping the position. Can do several "reps" of 30 sec each pose yet can't do 15 crunches.
Bottom line: I'm not so sure planks are a great exercise.
>>36547675
Meant for >>36545615
thread is useless without pics tbqh
>>36544778
Lazar angelov has amazing 10 out of 10 abs
He does direct ab workouts. Heavy plate situps, twists, and some other shit.
Abs are a muscle, if you want 3d abs you have to build them. If you want tiny girl abs you make excuses as to why you skip working them.
>>36545945
Thats just stomach vacuums. pretty sure you can have both desu.
>>36545059
Not OP here.
>Abs are made in the kitchen, not the gym op
You're almost right.
I got like 15-20% bodyfat and I can't even feel (with my hands...) any abs under my fat. I have a flat abs and I train them ofc.
Fucking shit.
>>36547748
You're the GOAT.
>>36547633
Neat. Adding cap'n chairs into my routine
