Working Abs 3 times a week? - MMA Forum - UFC Forums - UFC Results - MMA Videos
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post #1 of 14 (permalink) Old 04-21-2008, 04:17 PM Thread Starter
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Working Abs 3 times a week?

I'm getting more focused on working my abs, I'm doing usually 30 minutes on machines but I was curious to see if 3 days a week on abs is too much.

Tuesdays, I try go more heavy weights with around 10 reps a set for more strength training

then Thursdays, I do just a little lighter weights but around 20 reps a set for muscle endurance.

Saturdays, I do a little bit of both.

I'm pretty much doing the same exercises but different weights and reps.
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post #2 of 14 (permalink) Old 04-21-2008, 05:06 PM
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I'm very interested in the responses you get here. I do abs every day, and never really bothered to think, "is that too much?"

You mentioned you do machines? I stopped doing the machines for abs altogether. I try a lot of inclined situps, leg lifts, situps on the core ball, and Russian twists (I'm not sure I got that name right. There's a thread on here with a member showing how they are done - they burn!).

The more I do, the more I realize that most of the definition I'm looking for is going to be related to the foods I eat...which is often difficult to do given that I'm also trying to put on mass.

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post #3 of 14 (permalink) Old 04-21-2008, 06:10 PM
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Your abs recover faster than the other muscles in your body, so it's generally fine to do abs every day.

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post #4 of 14 (permalink) Old 04-21-2008, 06:40 PM
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I sorta work my abs (full body actually) every day. I do full body exercises everyday in the mornings to kinda wake up the muscles.

I only hit my abs hard twice a week.

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post #5 of 14 (permalink) Old 04-22-2008, 06:22 PM
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I was told by a trainer that abs are made out of the same muscle tissue type as your calfs and jaw muscles are, they are tough muscles, you can work them often. He is a very reliable guy, but you may want to double check that!

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post #6 of 14 (permalink) Old 04-22-2008, 06:43 PM
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Quote:
Originally Posted by Dempsey Roll View Post
Your abs recover faster than the other muscles in your body, so it's generally fine to do abs every day.
Not when doing weighted exercises like the thread starter is describing.

I would also give them more rest if you're doing MMA/grappling/kickboxing/etc., since you could easily tear something or throw your back out if your core is already worn out.

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post #7 of 14 (permalink) Old 04-22-2008, 07:10 PM
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It is true that your gastroc(one of your calf muscles) and abs recover faster than most muscles, but like Jasvll said I wouldnt do weighted exercises that many days a week.
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post #8 of 14 (permalink) Old 04-22-2008, 07:37 PM
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I do work my core everyday. It's safe to and it's good for developing strength related to fighting. Keep in mind that having a six pack doesn't mean a strong core.

I refrain from using any machines that work out the abs. The only weighted Abdominal exercise I do is rope crunches with 130-145lbs

Core Exercises I do are

Crunches, Bicycle Crunches, Black Burns, Incline Sit Ups, Swiss Ball Crunches, Hitchhiker crunches.
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post #9 of 14 (permalink) Old 04-22-2008, 09:11 PM Thread Starter
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Quote:
Originally Posted by southpaw447 View Post
I do work my core everyday. It's safe to and it's good for developing strength related to fighting. Keep in mind that having a six pack doesn't mean a strong core.

I refrain from using any machines that work out the abs. The only weighted Abdominal exercise I do is rope crunches with 130-145lbs

Core Exercises I do are

Crunches, Bicycle Crunches, Black Burns, Incline Sit Ups, Swiss Ball Crunches, Hitchhiker crunches.
How long are your ab workouts usually?
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post #10 of 14 (permalink) Old 04-22-2008, 09:32 PM
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I usually do them in a super set and I do them at the end of my workout if I'm at the gym. On days I can't make it into the gym I do them first thing in the morning when I wake up.

Normally the routine looks like this

100 Crunches with legs veritcal in the air
followed by

Bicycle Cruches (this can be a little complex to write but I'll do my best)
I start out by pedaling with my head off the floor and my hands out in front of me.

I do 30 crunches
then pause for ten seconds while still pedaling
then do 25 crunches
then 20
then 15
then 10
then 5

then after that

I do Blackburns with 2 5lbs plates for 30 seconds

then 50 swiss ball crunches or hitchhiker crunches, or incline sit ups (I switch it up some days)

then I do the rope crunches 30 reps (right side, straight down and left side to work the obliques)

I do 2 sets of that with 2 minute break in between.

It usually takes about 8-10 minutes per set
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