deep huge abs

D

dee3186

0
Do anyone have any routines or work outs that'll get those deep huge abs. right now im a skinny guy with a small abdominal frame, and any oblque exersise, and how my reps a day or everyother day.
 
well ive been doing a routine lately to get more mass in my abs. I would get my the decline bence and do sit ups but with a 35 or 45 pound plate on my head. I keep my reps low (around 6-8). You gotta know when you stop cuz once your back starts to arch and you start to use more of your hip flexors to pull yourself up you GOTTA stop.
 
dee3186 said:
any ideas for big obliques egghed
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Why do you want big obliques? That would give you less of a V shape.
Cut obliques is what u should want, but I dont know, its your call.
 
this is going to be kind of hard to explain but: What i do is grab a good heavy weight like a 60-70 pound free weight ,stand up straight facing a mirror (to monitor technique). What i do now is put the weight in my right hand and put my left hand on my hip and lean to the Right side, bringing the weight down but without bending my knees and back up. Now what i like to do is not really have the weight directly beside me but a little bit behind my leg (not all the way behind my leg just a little bit)so when i bring the weight back up i can really feel it in my abs and obliques.
 
this is what i used to do:

would go to the cable machine.. put a mat down, kneel down, cable over my head (2 hands), i would start off with my back 90 degrees, then crunch down... i would set the weights to my body weight.

you can feel the burn... my fav ad work out... just make sure you crunch right down keeping your kneells fixed at 90 degrees (vertical)
 
I think the hardest ab workouts are done with no weights and nothing but you and the ground.. usually involves using your legs for the lower abdomin. Those are the hardest exercises for me. The flutter kick has to be my favorite exercise though, rough as hell if you do it correctly.
 
Timbo, true the flutter kick is a killer, but through my experience doesnt create mass so to speak, rather gives you definition.
 
Egghed said:
this is going to be kind of hard to explain but: What i do is grab a good heavy weight like a 60-70 pound free weight ,stand up straight facing a mirror (to monitor technique). What i do now is put the weight in my right hand and put my left hand on my hip and lean to the Right side, bringing the weight down but without bending my knees and back up. Now what i like to do is not really have the weight directly beside me but a little bit behind my leg (not all the way behind my leg just a little bit)so when i bring the weight back up i can really feel it in my abs and obliques.
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thanks ima try this you must have some huge abs using that much weight or maybe its easier than i think gonna try it tonight
 
i had hernia surgery for the hernia at the bottom of your abdonimals bettween the legs and when i do sit ups the still have a sore feeling so ima use a lighter weight just to make sure not to rip them back open its been a year anyone no how long they take to heel all the way.
 
A few others I do:

1) Planck (I think thats spelled right): You get into whats basically a pushup position on the ground, but instead of your arms straight, you rest on your elbows. Make sure they're slightly under your body, and not too far forward. You can mix it up though, for different feels. Anyways, keep your back straight, and just stay in that position for about a minute. You can try to move your body around a bit to see what hits your abs more, but this is a good one for strengthening your entire core, as your body has to keep itself stabilized with your core.

2) Wood Chopper: Have a rope attached to the lower part of a cable machine. (I would usually use about 40 lbs or so I think, I don't really remember) Stand sideways-your side facing the cable machine, both hands holding onto the rope. Turn your body sideways at the waist (away from the cable machine) while pulling your arms up and away from the cable machine. If thats unclear, imagine standing with the cable machine directly to your right. Your hands are outstreched to your right side, both holding onto the rope. Then you turn at the waist towards your left, while pulling the rope up towards your left shoulder.

I've got about 3-4 other odd exercises, along with all of the normal ones that I do or have done, but the main thing is, keep your body off balance, always trying to stabilize itself. Those are the main motions that will really help add size and strength to your abs. When all of those motions become easy, then add weight to them, or do exercises where you use more than your body weight.
 
Why is it that everybody will use weight to train everyother muscle but when it come to abs, they think that it will get thick using bodyweight exercizes. If you want thick abs, you have to train it just like any other muscle that you want thicker/bigger. You have to train it with weights.

The best exercize is to grab a weight plate, get on a slant board, and do crunches. You have to use a weight that you can only do 12-15 reps. I typically hold the weight either behind my head or lightly resting on top. This allows me to fully utilized the weight while working the abs. There are many variation of this using cables and such, but i think you get the point. You should also work your lower abs by placing a light dumbell between you feel/ankle and do leg raises or knee-ups. Again you want to focus on a weight that you ca only do for 12-15 reps.

For obliques, you just need to do your weighted crunches to the side or in a twisting fashion.

Now if you want to actually SEE your abs, then you will need to diet down to below 10% bodyfat.
 
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sikdogg said:
Why is it that everybody will use weight to train everyother muscle but when it come to abs, they think that it will get thick using bodyweight exercizes. If you want thick abs, you have to train it just like any other muscle that you want thicker/bigger. You have to train it with weights.
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That's why I said once these become easy for you, then add weight. I've gotten some pretty good results using some of the exercises that only require bodyweight. I'm now getting to the point where I need to add weight to the exercise to see any change.
 
Egghed said:
this is going to be kind of hard to explain but: What i do is grab a good heavy weight like a 60-70 pound free weight ,stand up straight facing a mirror (to monitor technique). What i do now is put the weight in my right hand and put my left hand on my hip and lean to the Right side, bringing the weight down but without bending my knees and back up. Now what i like to do is not really have the weight directly beside me but a little bit behind my leg (not all the way behind my leg just a little bit)so when i bring the weight back up i can really feel it in my abs and obliques.
Click to expand...

how far do you lean down
 
To build large cut abs, it takes only ONE simple exercise= cable crunches. Find a tricep rope and kneel in front of a high-pulley; crunch to your knees. It worked wonders for me.

Now if you want FUNCTIONAL strength in your abs, go to mattfurey.com

his programs focus on functional strength instead of bodybuilding stuff.

Or try dinosaurtraining.com for functional strength with weights.

-Gold
 
found this obliques exercise tried it and it seems like a very intense oblique exercise its at bb.com just paste the link to your browser

javascript:popUp('exerpop.php?Name=Russian+Twist')
 
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