abs/obliques

lyonspatrick222
lyonspatrick222 Posts: 49 Member
edited November 20 in Goal: Gaining Weight and Body Building
Hey guys, im going to clean bulk soon and i want to build my abs/obliques before cutting it next year summer, so what is the best way to train them ? With weights ? How much per week ? Etc
Btw im around 10 percent body fat but still hardly see my abs coz they're undevelop and no enough muscles. Any workout routine/tips would be much appreciated

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    It depends on what your workout looks like overall. You work your abs/obliques when you do a lot of non-direct ab work.

    Much is also to do with genetics - how 'tight' the tendons are that show the 6 pack definition (as well as muscle development and a low enough BF%).

    Good direct ab work includes roll outs and standing cable crunches.

    Squats and deadlifts (as well as a bunch of other lifts) will work your core in general.
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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    asflatasapancake wrote: »
    I squat 3 times a week, deadlift once a week, and do weighted sit ups once a week. I also do ab leg lifts two times a week. All of this is done on my 3 lift days. I was surprised how much the squats and deadlifts alone have been working my abs. I do the ab lifts just out of habit, I guess. The rest is part of the Madcow 5x5 workout.

    I have never done direct ab work. While I do not have a 6 pack definition (I only have a shadow of the cuts at even a 18% BF) due to genetics, I have visible obliques and also have pretty well developed upper abs, even at a higher BF%. From squats and deadlifts.
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  • ndj1979
    ndj1979 Posts: 29,136 Member
    I do one ab session per week, which usually involves weighted sit ups, weighted twists, medicine ball reverse crunches, etc, but that is about all I do ...

    OP - what is your strength training regimen like?
  • musclegood_fatbad
    musclegood_fatbad Posts: 9,809 Member
    Like Pancake and Sarauk have said, the best possible way to get better abs is to deadlift and squat. Any major compound lift that forces the abs to act as stabilizers are great to build up your core. If you are going to do direct ab work, I prefer to do weighted crunches over a ton of crunches.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    edited June 2015
    I hate crunching movements. The only "direct" movement (which isn't even that direct) that I like is ab wheel rollouts. My abs suck though.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    asflatasapancake wrote: »
    Sarauk2sf wrote: »
    asflatasapancake wrote: »
    I squat 3 times a week, deadlift once a week, and do weighted sit ups once a week. I also do ab leg lifts two times a week. All of this is done on my 3 lift days. I was surprised how much the squats and deadlifts alone have been working my abs. I do the ab lifts just out of habit, I guess. The rest is part of the Madcow 5x5 workout.

    I have never done direct ab work. While I do not have a 6 pack definition (I only have a shadow of the cuts at even a 18% BF) due to genetics, I have visible obliques and also have pretty well developed upper abs, even at a higher BF%. From squats and deadlifts.

    *said as non-creepy as possible* I admire your work! ;)

    lol :flowerforyou:
  • lyonspatrick222
    lyonspatrick222 Posts: 49 Member
    ndj1979 wrote: »
    I do one ab session per week, which usually involves weighted sit ups, weighted twists, medicine ball reverse crunches, etc, but that is about all I do ...

    OP - what is your strength training regimen like?

    I atleast do bench squats deads 6-8 reps in a week
  • ndj1979
    ndj1979 Posts: 29,136 Member
    lyonspatrick222 wrote: »
    ndj1979 wrote: »
    I do one ab session per week, which usually involves weighted sit ups, weighted twists, medicine ball reverse crunches, etc, but that is about all I do ...

    OP - what is your strength training regimen like?

    I atleast do bench squats deads 6-8 reps in a week

    are you following a structured program or home designed one?

    how many reps of each are you doing?
  • codsterlaing95
    codsterlaing95 Posts: 221 Member
    Can I do weighted decline situps?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    codsterlaing95 wrote: »
    Can I do weighted decline situps?

    yes, why would you not be able to?

  • J72FIT
    J72FIT Posts: 6,009 Member
    Personal favorites of mine are toes to bar and dragon flags ( I think that's what they are called)...
This discussion has been closed.

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