Do you work on your ab mass?

james6998

I am currently doing research on the best ab massing exercises and plan on working them into my routine, what are your best result ab mass exercises?? Keep in mind I said mass, that means weighted ab work. I know squats and deadlifts, but looking more for isolation exercises.

phjorg1

same rules as any other muscle. overload, rest and recover.

That said, there are 3 that i generally regard as good. one concentric, one eccentric and one isometric.

hanging leg raises, weighted if need be. ab wheel rollouts. the further you roll, the harder it is, so you can adjust reps that way. and planks. This is TUT type training, aim for total failure in under 1min. place weights on your back to make it harder.

Also don't forget twisting type exercises too to get the obliques. Best for this would be to find a tree and hack it down with an axe. But you can do similar with cable machines at the gym.

james6998

Considering the lack of contraction i wouldn't think weighted planks would actually provide mass for the abs. I use weighted abs crunches on the pulley machine, weighted knee raises, weighted ab crunches. The ab wheel, never thought about using, would make an awesome finisher for my ab workout.

darrensurrey

Could do ab roll outs with:
-skateboard
-gym rings
-TRX

If it's suspended, people will stare as you shake like a dog having a ****. :laugh:

http://youtu.be/0J3-rzKTHU8?t=20s

james6998

Could do ab roll outs with:
-skateboard
-gym rings
-TRX

If it's suspended, people will stare as you shake like a dog having a ****. :laugh:

http://youtu.be/0J3-rzKTHU8?t=20s

Actually never used the ab wheel before, i always see it there but never bothered to try it, bit excited about giving that a shot now. TY.

darrensurrey

Tip: Wear a crash helmet back to front.

Leadfoot_Lewis

Considering the lack of contraction i wouldn't think weighted planks would actually provide mass for the abs. I use weighted abs crunches on the pulley machine, weighted knee raises, weighted ab crunches. The ab wheel, never thought about using, would make an awesome finisher for my ab workout.

IMO if you're doing Deadlifts & Squats I wouldn't even waste time with planks, as Compound Lifts are the best isometric ab movement you can do.

But to answer your original question, everything you do with abs should be done with weight (if possible). A couple of exercises off the top of my head are Barbell Floor Wipers (great oblique movement), Russian Twists (feet off ground w/weight plate), and really any crunching movement done with weight (decline, cable, etc.).

Cherimoose

I'm going to vote for the selectorized ab machine that gyms have, for a few reasons. They focus almost all the work on the rectus abdominis, so you don't waste energy on other muscles like with most exercises. Also you can adjust the resistance in small, measurable increments as you get stronger. And finally they provide a full range of motion, which is generally better for hypertrophy than isometric exercises.

You can even do negatives on it if you have a partner. Negatives are pretty intense, so i'd wait until you hit a plateau before adding them.

Like with most hypertrophy regimes, i'd work in a rep range of around 7-14, and recover for a full 2+ days.