Author Topic: How many getbiggers actually train abs currently? If you don't start now... (Read 2567 times)

Method101 · « **on:** October 05, 2015, 01:47:09 AM »

I Recently dieted down to like 8% bodyfat for the first time in awhile (I was 180lbs first thing in the morning at 6ft.2). I used to go by the theory that you don't really need to train abs and it's all about being very low bodyfat. While I did attain an ok "six pack" I was not happy with the thickness of my abs and the depth of the ridges etc.

While your bulking it's easy to forget about your abs but while bulking and your abs are not visible this is actually the only time you can add thickness to them effectively, I started training them during my cut but of course you can't add muscle as a natural while cutting! I have learnt my lesson now and I'm bulking for the next 8 months training abs twice a week with 8 sets of heavy weighted exercises, in addition to working up to 315x8 on the bench this is my main goal.

I'm doing 4-5 sets of Hanging leg raise with weights strapped to my ankles which will be progressively getting heavier over the course of the bulk and I'm doing crunches on a decline bench holding weight plates behind my head, I'm doing this for 4-5 sets also and will be increasing the weights as much as possible to keep me in the 8-12 rep range. I had the most brutal DOMS in my abs for days after this workout so I know it's doing something dramatic.

I'll be pissed off if my abs are not significantly thicker after my next cut! Getbiggers take my advice train the fuck out of your abs or you will not have thick abs even after a massive cut.

Henda · « **Reply #1 on:** October 05, 2015, 01:51:53 AM »

Good point, thicker abs mean they are far more visible even at higher body fat levels.
Doing a lot of squats, deadlifts and heavy overhead work will produce enough abdominal hypertrophy for most but direct work will help massively and help strengthen your over main lifts also

Method101 · « **Reply #2 on:** October 05, 2015, 01:55:18 AM »

Quote from: bass generator on October 05, 2015, 01:51:53 AM

Good point, thicker abs mean they are far more visible even at higher body fat levels.
Doing a lot of squats, deadlifts and heavy overhead work will produce enough abdominal hypertrophy for most but direct work will help massively and help strengthen your over main lifts also

This is getbig history, bass replied to one of my posts without the 7 year old green shirt picture being included

10pints · « **Reply #3 on:** October 05, 2015, 01:59:08 AM »

A strong core translates well across all lifts, but, personally, I noticed the biggest improvements with squatting.

d0nny2600 · « **Reply #4 on:** October 05, 2015, 02:00:47 AM »

Quote from: Method101 on October 05, 2015, 01:55:18 AM

This is getbig history, bass replied to one of my posts without the 7 year old green shirt picture being included

We can go back to that if you like

Henda · « **Reply #5 on:** October 05, 2015, 02:03:26 AM »

Quote from: Method101 on October 05, 2015, 01:55:18 AM

This is getbig history, bass replied to one of my posts without the 7 year old green shirt picture being included

Haha you stopped biting when I did it mate and it wasn't any fun any more so I gave up

devilsmile · « **Reply #6 on:** October 05, 2015, 03:03:54 AM »

how hard is it for roid heads to do basic bodyweight exercises

ab training... motherfucking ab training, lol

WOOO · « **Reply #7 on:** October 05, 2015, 03:22:56 AM »

Quote from: Method101 on October 05, 2015, 01:47:09 AM

I Recently dieted down to like 8% bodyfat for the first time in awhile (I was 180lbs first thing in the morning at 6ft.2). I used to go by the theory that you don't really need to train abs and it's all about being very low bodyfat. While I did attain an ok "six pack" I was not happy with the thickness of my abs and the depth of the ridges etc.

While your bulking it's easy to forget about your abs but while bulking and your abs are not visible this is actually the only time you can add thickness to them effectively, I started training them during my cut but of course you can't add muscle as a natural while cutting! I have learnt my lesson now and I'm bulking for the next 8 months training abs twice a week with 8 sets of heavy weighted exercises, in addition to working up to 315x8 on the bench this is my main goal.

I'm doing 4-5 sets of Hanging leg raise with weights strapped to my ankles which will be progressively getting heavier over the course of the bulk and I'm doing crunches on a decline bench holding weight plates behind my head, I'm doing this for 4-5 sets also and will be increasing the weights as much as possible to keep me in the 8-12 rep range. I had the most brutal DOMS in my abs for days after this workout so I know it's doing something dramatic.

I'll be pissed off if my abs are not significantly thicker after my next cut! Getbiggers take my advice train the fuck out of your abs or you will not have thick abs even after a massive cut.

I've never found value in adding resistance for ab work. I just hit them with a ton of volume twice a week as a stand alone pm workout.

residue · « **Reply #8 on:** October 05, 2015, 09:35:04 AM »

which movement do you think best prevents ab cramps when fucking your gf missionary

Man of Steel · « **Reply #9 on:** October 05, 2015, 09:36:41 AM »

I don't think my body has abs anymore.

chaos · « **Reply #10 on:** October 05, 2015, 09:36:52 AM »

Quote from: bass generator on October 05, 2015, 02:03:26 AM

Haha you stopped biting when I did it mate and it wasn't any fun any more so I gave up

Quitter

NaturalWonder83 · « **Reply #11 on:** October 05, 2015, 10:04:04 AM »

This is some cutting edge stuff
Yes you should directly train your abs
Yes there are benefits to training your core directly

Big Chiro Flex · « **Reply #12 on:** October 05, 2015, 10:16:33 AM »

I feel out of place in this thread full of smaller men.

PJim · « **Reply #13 on:** October 05, 2015, 10:23:38 AM »

Don't bother training them to be honest. Heavy shoulder and leg days work mine adequately and tend to get just as sore if not more so than direct work. Suppose it depends on how strong you are.

chaos · « **Reply #14 on:** October 05, 2015, 11:58:42 AM »

Quote from: Big Chiro Flex on October 05, 2015, 10:16:33 AM

I feel out of place in this thread full of smaller men.

You shouldn't.

Jizmo · « **Reply #15 on:** October 05, 2015, 12:05:54 PM »

what the fuck did you expect

do you expect to have a huge biceps without ever training your biceps apart from jacking off?
then dont expect abs if you dont work em correctly

every muscle gets "visible" by having low bodyfat.
doesnt mean the muscle has any size to it.

additionally,

Quote

While your bulking it's easy to forget about your abs but while bulking and your abs are not visible

youre not bulking, ur just being fat
if you cant even see your abs then its probably about time to stop "bulking" lol

SuperTed · « **Reply #16 on:** October 05, 2015, 12:13:53 PM »

My abs also lack thickness due to a lack of direct work. I think I'm going to start doing leg raises every week to see if I can make an improvement on them.

Disco187 · « **Reply #17 on:** October 05, 2015, 12:20:51 PM »

my chick uses this thing called the ab carver, i laughed when i first saw it until i tried to do a set of ten and pretty much couldnt get back up after the 7th one. well worth the 40 bucks, couple sets of 20 3 times a wk, swear by it now

Big Chiro Flex · « **Reply #18 on:** October 05, 2015, 08:28:59 PM »

Quote from: chaos on October 05, 2015, 11:58:42 AM

You shouldn't.

Been a few moons since we've sparred.

Perhaps there are things?

cephissus · « **Reply #19 on:** October 06, 2015, 01:39:39 AM »

havent trained them in years... still my best body part by far

also, why would you do direct ab work but not direct lower back work? not directing this to anyone in particular, but i think many many many gym goers would struggle to answer this question...

Davidtheman100 · « **Reply #20 on:** October 06, 2015, 04:57:47 AM »

Quote from: cephissus on October 06, 2015, 01:39:39 AM

havent trained them in years... still my best body part by far

also, why would you do direct ab work but not direct lower back work? not directing this to anyone in particular, but i think many many many gym goers would struggle to answer this question...

Many many gym goers don't even work there lower back in general...Even when they have back day....They're just ignorant to the fact that their upper back looks good and their lower back is totally undefined....You really need to take a picture to show them...And i'm sure in a few days they'll start working lower back...

Donny · « **Reply #21 on:** October 06, 2015, 05:06:31 AM »

Most people i know do at least Hypers for lower back. Some are just not into or suited to exercises like Deadlifts in their variations. In the old days we did lots of Side bends with one DB or with the low pulley and or many seated Broom stick twists for the waist. i always used a Broomstick although some did use an unloaded Barbell of about 10kg. The lower back did get a workout to a Degree. Same with weighted full sit ups. The lower back is the Antagonistic muscle group to the Abdominals. Still i agree lower back is a must.

heenok · « **Reply #22 on:** October 06, 2015, 05:22:02 AM »

Rope crunch = goat ab exercise.

Jizmo · « **Reply #23 on:** October 06, 2015, 07:29:01 AM »

Quote from: heenok on October 06, 2015, 05:22:02 AM

Rope crunch = goat ab exercise.

my favorite too... nothing gives as good as a pump and burn as these
in between sets do stomach vacuums while stretching your torso (still holding the rope at the top position, weights attached)
this hits the transverse abdominis like nothing else
rarely anyone ever trains the TVA, thats why most got shit midsections with zero pop and got their gut hanging out while relaxed

Donny · « **Reply #24 on:** October 06, 2015, 07:40:29 AM »

Quote from: Jizmo on October 06, 2015, 07:29:01 AM

my favorite too... nothing gives as good as a pump and burn as these
in between sets do stomach vacuums while stretching your torso (still holding the rope at the top position, weights attached)
this hits the transverse abdominis like nothing else
rarely anyone ever trains the TVA, thats why most got shit midsections with zero pop and got their gut hanging out while relaxed

yes true. Pullovers and deep breathing too. I know it´s very old school but breathing squats do train the transverse abdominis. I think correct breathing on many basic exercises helps.