weighted Ab workout

Discussion in 'Strength & Conditioning Discussion' started by LZD, Aug 10, 2010.

  1. LZD

    LZD Purple Belt

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    I've read the list of exercises linked in the FAQ.

    But what is a good set/rep and frequency scheme? What do you recommend?

    For this, I am looking to increase strength and also 'size', I suppose.


    Can you guys recommend for me a core routine combining an appropriate number of weighted and non-weighted exercises, and their rep/set numbers, as well as the weights I should be using (as in percentage, roughly, of maxes I guess)
     
  2. miaou

    miaou barely keeping it together

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    Squats, front squats, deadlifts, good mornings, overhead presses and other overhead lifts.

    Sets/reps schemes vary according to your current lifting program.


    If for any reason you need assistance targeting specifically the rectus abdominis, I would suggest exercises like planks, wheel rollouts and reverse crunches. Treat those like any other assistance lift.
     
  3. kjos8035

    kjos8035 White Belt

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    Do weighted crunches and bicycles:

    1st set - as much weight as you can do for 8 reps (between 35 and 50 usually), then immediately do 8 bicycles with the same weight
    2nd - drop weight to half, do 8 more crunches, 8 more bicycles
    3rd - drop all weight, go to failure with crunches and bicycles
    4th - 30-60 second side planks depending on your current ability

    (repeat this circuit 3-4 times)

    This is a great ab routine with mixed weight, and can produce solid results.
     
  4. SwitchOrSpladle

    SwitchOrSpladle White Belt

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    wat i do:
    15 lbs 3x25 crunches
    10lb 3x15 for crossover sit ups
    45 lb on back for 1 min planks 2-3 sets
    25 lbs side planks 30 secs each 2-3 sets

    also do good mornings, n deadlift (imo is best for working core)
     
  5. Urban

    Urban Savage Mystic

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    My weighted ab workout:
    3 sets of decline situps to 20 reps or failure whichever comes first. Increase by five lbs if you manage the 20 rep mark...

    That's it.
     
  6. hunto

    hunto Brown Belt

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    Ab wheel rollouts.

    Vacuums.


    Maxalding.
     
  7. LZD

    LZD Purple Belt

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    I'll do this. Thanks.
     

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