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post #1 of 3 (permalink) Old 09-25-2008, 12:48 AM Thread Starter
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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 01:02 AM.
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post #2 of 3 (permalink) Old 09-25-2008, 01:49 AM
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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.
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post #3 of 3 (permalink) Old 09-25-2008, 11:19 AM
Dempsey Roll's Avatar
Join Date: Jun 2007
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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.

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