Ab workout question - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training & Nutrition Training and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!

LinkBack Thread Tools Display Modes
post #1 of 3 (permalink) Old 09-25-2008, 01:48 AM Thread Starter
MMA Fanatic
Join Date: Sep 2008
Posts: 4
Ab workout question

As of right now, my abs are pretty good, I've achieved six-pack status and working on gaining more. However; I still feel the need to get stronger. Im looking for FUNCTION over form.

As of right now, my ab workout is as follows:
Six sets of 12 sit-ups with a big blue bouncy ball under you legs. Your butt and back is completely suspended in the air. Your feet are secured by two 95 lb dumbells. This might not sound to hard, but they are KILLER!

6 Sets of 12 leg lifts on a flat bench with legs and but completely off bench with a 95lb dumbbell on the bench to keep it steady.

6 sets of 12 Ab pull-downs with 150lbs.

3 sets of 10 leg raises on a dip stand thing with a twenty lb dumbbell help in my feet.

Then this is a workout that I don't know the name for:
you lie down on decline bench at around 75 degrees. Then someone pushes on your abs with their fist and you try to reach as high as possible. I do 5 sets of 20 for these.

For some reason even after all these workouts, my abs aren't to sore the next day. Immediately after the workout, they're to sour to really move though. Am I not doing enough, do to much, or not enough reps? Should less sets of more reps? Is there anything else I should add to my workouts? I'm quite a noobie at lifting and I need your guidance.

Also, I forgot to mention that I cannot do anything incolving a medicine ball because I have a stretched ligament in my left thumb, doctor says no balls or thumb extensive weight training.

My goal: be able to do flagpoles.

edit: Forgot 1 important detail
I do this exercise three times a week, Tuesday, Thursday, Saturday.

Last edited by Zhangmaster12; 09-25-2008 at 02:02 AM.
Zhangmaster12 is offline  
Sponsored Links
post #2 of 3 (permalink) Old 09-25-2008, 02:49 AM
southpaw447's Avatar
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
Most of the exercises you appear to be doing are more for "core strength" rather than a Size/Mass Building (which is what you seem to want.

My Ab Routine is just simply Incline Sit Ups (300-500 reps) split up in between 3-4 sets, and Rope Crunches with around 130-150lbs (for around 20-40 reps)

I also work my abs as part of Deadlifting which nobody seems to really realize is a great way to add to the Abs.

So I'd keep the weight heavy and the Reps high.

Heavy Weight and High Reps is what builds muscle, at least that is what has been working for me.
southpaw447 is offline  
post #3 of 3 (permalink) Old 09-25-2008, 12:19 PM
Dempsey Roll's Avatar
Join Date: Jun 2007
Location: in da gym, dawg.
Posts: 233
Squats and deadlifts to add mass and strength. A six-pack doesn't mean you have strong abs - the world record holder for situps doesn't even have a six-pack. Also, a flagpole would work your obliques more than your abs, so if you want to do flagpoles then do some exercises for your obliques.

"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva
Dempsey Roll is offline  

Quick Reply

Register Now

In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Please enter a password for your user account. Note that passwords are case-sensitive.


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:


Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode

Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

For the best viewing experience please update your browser to Google Chrome