abs

mikhemm · 24-Nov-05, 02:42 AM

Doing crunches: does it work out all the ab muscles?

Tim_14 · 24-Nov-05, 03:00 AM

Yes but primarly the middle and upper abs.

**.V.** · 24-Nov-05, 04:07 AM

I do weighted crunches on a decline bench and kneeling cable crunches. They really hit the entire abdomen pretty hard. I put the weight on my chest and it has gotten pretty heavy as the abs get stronger.

A few days ago though I experimented with putting weight behind my head - man that's an entire different thing. If you want to hit the transverse abdominus (lower abdomen) especially hard give this a try.

I do crunches with 110 on my chest. 25 behind my head hurt. 50 behind my head pretty much wiped the abs out - especially the lower part.

I don't know how long you've been training your abs, but it doesn't take much behind the head to really get them. If you are fairly new or haven't been adding weight to your crunches. Start with a 5 or 10 pound plate and work your way up from there.

mustang GT · 24-Nov-05, 04:32 PM

I personally do weighted crunches, oblique crunches, as well as lower abs exercises such as leg raises. Variety is the name of the game.

nuk1m · 24-Nov-05, 06:38 PM

hey welch got a question for yah. I've been doing situps with weight behind my head for a long time now. I was wondering what kind of weights you use to hold behind your head? I use normal sized plates but I can't manage to hold more than 20 pounds because the weights start to slip out of my grasp. I know my abs can take way more weight than 20p but it's frustrating because I can't hold any more

I have tried weights on the chest but it's not nearly as intense as behind the head.

Sethius · 24-Nov-05, 06:49 PM

use a cowbell styled weight or tie rope on the plates and let it hang, put some noose knots so the weights don't slip, all you need is an easy handle.. like a bucket handle

mikhemm · 24-Nov-05, 09:11 PM

thanks for the info. I will try both plate on the chest and behind the head on decline bench.

I would never think of doing it behind my head; i need to work more on my lower abs so I will give this a try.

**.V.** · 24-Nov-05, 09:25 PM

Behind the head is pretty tough.

I just use plates to hold back there. I'm certainly no expert on behind the head though, I've only tried it once. The most weight I could handle was 50lb. The biggest I have are 25lb plates. It was difficult to hold them back there. There seems to be much better control with the weight on your chest, but that may just be because I'm not used to doing it behind the head. Like anything else, once you learn the proper way to do the movement, it is much better.

mikhemm · 27-Nov-05, 08:11 PM

would it be possible to use dumbells behind the back instead of plates?

**Lady C** · 27-Nov-05, 08:53 PM

Quote:

Originally Posted by mikhemm

would it be possible to use dumbells behind the back instead of plates?

Yes - see this post

mustang GT · 28-Nov-05, 05:50 PM

Quote:

Originally Posted by a_welch503

Behind the head is pretty tough.

It was difficult to hold them back there. There seems to be much better control with the weight on your chest

That is true, it is much easier holding weight on your chest.

Plus, putting weight behind your head might be bad for your cervical spine in the long-run.

mikhemm · 28-Nov-05, 07:16 PM

thanks lady c. i will try that out once i stop being sick and i can make it to the gym. i will let you know. question though; you are not on a decline bench, you are on the floor. so the back is on the floor but the heels of your feet are on a bench ( are the heels and calves parellel to the floor?)

does this exercise work out all the abs, or just the lower abs?

mikhemm · 28-Nov-05, 07:19 PM

another thing lady c, you commented on lifting 8 pound dumbells in the post as not providing enough resistence. What if one were to lift that 8 lb dumbell a hundred times (many reps , low weight)? still effective right? as effective as high weight low reps? I want to focus more on form in the beginning to i want low weight high reps; as my body becomes accustomed i will increase the resistance by adding more reps first, and then more weight. is this recommended?

**Lady C** · 28-Nov-05, 07:30 PM

The reason for the feet on the bench is it takes your hip flexor muscles out of the equation. Hip flexor muscles can take over and let your abs cheat. You want to use your abs not your hip flexors.

What is your goal strength or endurance?
Higher resistance, less reps build strength.
Lower resistance, many reps build endurance.

I personally train my abs just like any other muscle.
Work them hard and heavy then rest for several days.

**threenorns** · 29-Nov-05, 07:33 PM

Quote:

Originally Posted by mikhemm

another thing lady c, you commented on lifting 8 pound dumbells in the post as not providing enough resistence. What if one were to lift that 8 lb dumbell a hundred times (many reps , low weight)? still effective right? as effective as high weight low reps? I want to focus more on form in the beginning to i want low weight high reps; as my body becomes accustomed i will increase the resistance by adding more reps first, and then more weight. is this recommended?

no, low weight/high reps is NOT the same as high weight/low reps.

you shouldn't be doing a hundred reps on your abs anyway. first off, it's mind-numbingly boring, which can lead to sloppy form; secondly, it's overtraining.

i do 20 reps max for abs. when i can do 20 reps at a given weight easily, i increase the weight and start at 15 reps. two sets. twice a week, three days minimum apart.

your abs are muscles like any other muscles - they're mainly slow-twitch, which is why they respond better to high reps, but you don't go treating them like they're some kind of permanent rubber band.

also remember that to display the six-pack, it's strictly diet.