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2006/05/18, 09:07 PM
OK I have been working out for around a year. I have developed arms, pecs, back and legs nicely but never done abs. I know this is stupid !
However when reading threads on how best to exercise this muscle I haven't really got it. Now I know diet is the key but to exercise them I have read before about endless crunches being useless and lower reps as used for other muscles are better. However I have also read about people saying abs can be trained daily. Is this true? Should I train abs like I train other muscles with around 12 reps of 4 sets for about 3 different exercises? Also what particular exercises are best for abs?
Sorry for the ramble !
Fridge
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60% of the time it works everytime.
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2006/05/19, 02:11 AM
Well you hear us say it over and over again, and ou want to know if we think it is right.
136 total reps. Why? You do 136 reps per muscle group?
I think this is overkill for any muscle group, including your abdominal. I train one core motion (trunk flexion, lateral flexion, rotation) 1-2 times per week, if that. I also train trunk extension everytime I step into the gym.
People that tell you to train your abdominal everyday are often training wrong to begin with. If you are doing crunches and sit ups without resistance, there is hardly any stress being placed on the muscles. So yes, you can train low intensity almost everyday. But once you increase intensity, you have to decrease frequency.
As for exercise selection, I feel some of the most efficient exercises are decline roman twists and full contact twists for rotation, heavy decline sit ups and standing cable crunch for trunk flexion, saxon side bends and one handed deadlifts for lateral flexion, and glute-ham raise and hyperextensions for trunk extension.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/19, 12:00 PM
It really is no secret to abs, though the commercials would have you think so. (to sell you a product of some sort). Just hit them with resistance, 2 times per week, a maximum of 3 times. Have a diet that is conducive and you will see results. Be aware, that you need to be happy with your overall muscle size now, as when you do this diet for abs, you will not be gaining any muscle, and a chance of maybe losing some depending on genetics, proper dieting technique, etc.
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Strength and Honor!
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2006/05/19, 12:47 PM
This is why I settle for a flat stomach with well formed abs that will never be pronounced. I am NOT willing to eat the way one must eat to have my abs show. It takes a committment that very few possess to both have and especially to maintain abs that show.
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Sometimes life is like herding cats.
Charlie
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2006/05/19, 09:57 PM
Cheers guys, great answers. I think I'll try and build more muscle first but great abs advice !
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60% of the time it works everytime.
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2006/05/20, 05:49 PM
i find drawing them on with a magic marker to work as well
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