I die after one set of an abs workout

[Retro]

I'll start off by saying that I do Abs with my Legs days and always do my abs second so will switch it around tomorrow which should make a difference, but here's my problem:

When it comes to Abs workouts, I tend to do one set of 20 push ups and it seems to use up everything I have in that I can only manage about 12 for my second. Every excersize there after just lowers in the amont of reps I can do (leg raises - I can only manage about 8 if I've already done a set up sit ups).

I never feel like I've have a good abs workout as I can only get one decent set followed by a couple of pathetic attempts. It's been this way for a good few months now so I apart from simply doing abs first (which I believe will help to some extend) - can you remember a good abs workout which'll last about 20mins and will work all parts of the abs.

I'm wanting to increase mass to the abs (I'm aware abs are made in the kitchen) and increase the amount of reps I can do. I'd like to be able to do 50 sit ups, a stat I feel everyone should manage as a basic level of fitnesss.

This post is longer then it needs to be, but thanks for any help!

[westside24]

have same problem dude. I just try doing all weighted ab exercises.. it helps in my strength a little.

Traditional situps work my hip flexors at the expense of isolating my abs as well as other exercises. I believe hip flexor fatigue is contributing to your low rep situp performance.

Strengthen your abs/core first then worry about the appearance later. As I have posted many times before here, do ab planks.

[westside24]

dude you are so right! Retro I strongly encourage you to do planks.. Everytime I do them they definately kick my but. or well my stomache... Its an ego thing, when im at the gym, nobody does those, and im afraid I will get "looked at" and "whispered about" but I just gave someone advice today that I kinda havent been living up to myself lately... that being, "who cares what others think!"

so im guilty, but ill work on it, and do some hardcore ab planks! Maybe I can get some one to drop a 45 on my back to make it even hard core'r <--

[Retro]

I think it's got something to do with the high reps that tire out the muscle as I've noticed that when I've done pushups before a chest workout, it's a similar effect where I can't lift nearly as much.

I take it this is what you mean by the ab plank?
http://exercise.about.com/od/abs/ss/abexercises_10.htm
I'm past caring what people think, will give these a try tomorrow.

Yup that is it. A single hold to failure will give you a good assessment of where you are at. If you manage 2 minutes the first time you are off to a good start.

Don't stick your butt up or sink it low. Keep it as flat as possible like a ship plank.

[Merrida]

Everyone is always worried they're being "looked at" or will "look silly," wondering, "what will people think?" Who gives a rat's ass? For one thing,...everyone is too busy feeling self-conscious to take time away from their self-involvement to look at you. And if anyone does,....uhm....genuinely,....so what? And if you DO insist on giving onlookers a modicum of credence, ever think some may say: "Wow, those look hard,...I want to watch what he's doing, and I'm going to try them too someday,.....when nobody's around or anything, because I'll feel self-conscious!!"

Planks done prone are excellent, it's vital to keep perfect form and pull up on the pelvic floor, pull your navel in towards your spine, and lengthen the torso -- do all of that while you're holding. Also side planks with the same preconditions.

Where are your abs weak, and how do you feel that they are?

I, too, wonder about hip flexor involvement. I also would be aware at least, of the difference between isolating your abs for a workout, and strengthening your hip flexors to do sit ups better, only to create in the long run: Tight hip flexors.

Ideally you want to keep those flexors out of the equation here.

.

Addendum: Another option when you've mastered planks is to draw one knee in towards your chest, contract your abs, extend back to starting position,...then draw the other knee in towards the chest, contract abs, return. Repeat these one legged planks. That'll spice things up and add some difficulty for better development.

For side planks, you can lift your outer/upper leg up and the outer/upper arm down, get the two to touch (or in that general direction depending on your flexibility), and actively isolate and contract those obliques that are on the top (ie: if you're lying on your right side, obviously your left leg, arm and obliques are moving/engaged). Give 'em a whirl.

.

[chris m]

If you want a simple solution you merely don't take the first set to utter failure. Stop 1-2 reps short of failure.

Otherwise, that is just the way it is if you are reasonably neurologically efficient and go to concentric failure or beyond.

[Merrida]

Originally Posted by chris m

If you want a simple solution you merely don't take the first set to utter failure. Stop 1-2 reps short of failure.

Otherwise, that is just the way it is if you are reasonably neurologically efficient and go to concentric failure or beyond.

You'll have to help me on this one, pardon. But what is this a solution for,.....exactly?

.

[Travis Bell]

I think Chris was posting to the original question and thats about what I was going to say as well. If you want to get more sets in, don't go to 20 reps your first set. Maybe do 15 for all your sets.

When I was bbing, I found that I really had to push my abs very hard to really bring out the definition. Had to work them til I felt like I was going into one big cramp.

Giving your core some strength is a good idea for sure and will help you with your endurance. If you have really small ab muscles, working on the strength will also add some size to them which is a bonus.

[Merrida]

Originally Posted by Travis Bell

I think Chris was posting to the original question and thats about what I was going to say as well. If you want to get more sets in, don't go to 20 reps your first set. Maybe do 15 for all your sets.

When I was bbing, I found that I really had to push my abs very hard to really bring out the definition. Had to work them til I felt like I was going into one big cramp.

Giving your core some strength is a good idea for sure and will help you with your endurance. If you have really small ab muscles, working on the strength will also add some size to them which is a bonus.

But that does nothing. Stopping before 100% muscle failure,...just to SAY you did 3 sets instead of 2 sets? So what? You'll get better results of 1 or 2 sets to failure, than you will 4 or 5 sets working sub-par, sub-maximal effort.

Who cares how many sets if the sets themselves are not efficient.

Balls to the wall, go to failure. Even if you get 30 reps. Then on the 2nd set you get 10. Fine, that's not a problem. Just keep doing each set to failure. Unless you're in a contest to see how many SETS (not reps) you can do,....that is a waste of time.

.

[Travis Bell]

I'd personally disagree, but will concede there are many ways that people can bring out their abs

the point though is you look at your overall volume. Say you were able to get 4 sets at 15 in, you've got 60 reps. Instead of being able to do 20, 12, 8 or whatever.

Doing one set til failure in my own personal experience isn't very productive. Perhaps you've been more successful with it than I have

[Travis Bell]

To add, I think you and I come from two different training theories as well, which is ok. I think each have their merits.

[chris m]

Originally Posted by Merrida

But that does nothing. Stopping before 100% muscle failure,...just to SAY you did 3 sets instead of 2 sets? So what? You'll get better results of 1 or 2 sets to failure, than you will 4 or 5 sets working sub-par, sub-maximal effort.

Who cares how many sets if the sets themselves are not efficient.

Balls to the wall, go to failure. Even if you get 30 reps. Then on the 2nd set you get 10. Fine, that's not a problem. Just keep doing each set to failure. Unless you're in a contest to see how many SETS (not reps) you can do,....that is a waste of time.

.

Merrida, you are wrong in taking such an absolute position. Some of the biggest and strongest individuals in the world stop short of failure when training.

Whether or not one should train to failure depends on lot on one's goals. For example, an Olypic lifter almost never trains to failure, yet they develop incredible power.

For bodybuilding purposes training to failure can definitely be of benefit. I have written entire articles upon this topic, but I didn't want to have a Russian novel post.

Anyway, I was addressing the original poster's concerns and gave him a way to increase his training volume a bit. You will note, I also addressed the issue of training to failure.

[westside24]

travis you are right about, there is no wrong way to train, just better ways then others to train, but ultimately, training period will get results.

after reading what you guys wrote, and the original post was, I die after one set of abs... we are indicated that we wanna help him increase his volume, and ultimately he just wants abs to be seen. so therefore strengthening, and failure approaches both sound feasible to me.