Ab Training

[Ectoman]

Are there any specific basic abdominal exercises ectomorphs should do? Most importantly what are the best number of sets and reps? I don't know about anyone else but I find intercostals a pain to build.

Quote: See your target and aim for it. :

[threenorns]

the best exercise for building abs is weighted crunches - woodchoppers are good for building your serratus, as well.

[Blaze]

Curiousity...What are woodchoppers? And what is your serratus? ...Sorry threenorns, I can't help being oblivious :

[threenorns]

damn brain fart - sorry, those are the muscles that give that nice stepped look bracketing the abs below the pectorals.

woodchoppers are a weighted twisting movement that i really wish i could locate except every page i try is coming up "Page Not Found". grr.

basically, the movement is like doing a medicine ball twisted toss except you're standing, not sitting; and it's a cable, not a medicine ball. perform the move with explosive controlled force, as though you're chopping wood.

[Blaze]

Oh okay, I know what your talking about. Thanks

[pseudonym]

Guess this might make the whole process easier

Cable kneeling crunch (exrx.net)

I knew there was no way this had not been done before ... I like my name better though

*****
I have recently discovered what I call a weighted reverse cable crunch (doubt I am the first to try it ... but since I thought of it before I read any other name it already might have had I named it )

Basically get on your cable rows machine (or any pulldown that will go low enough), kneel, grasp your handle (I find palms out, elbows tight to my ears or above my head is good) and curl your chest toward your knees (make sure to curl your back as well, otherwise it's the lower back dong most of the work).

make sense ??

can put more thought into a description if you want.

Am looking up Exrx.net now to see if they have a gif of the sort of thing I mean.

Great exercise for adding weight to a crunch motion (absolutely kills the abs but takes a fair bit of weight).
****

[syke]

i found this to be pretty interesting, regarding the weighted cable crunch
http://umanitoba.fitdv.com/new/video...WCC&play=false
check it out

[pseudonym]

ooohhh nice, I like the explanation ... seems to me it is just a cable crunch but facing away from the weight stack (as opposed to toward it on exrx.net), and it would also apprear, if this dude is to be believed, that I am way overextending in my movement bringing my hip flexors into play and negating the work on my upper abs.

hhhmmm will play around with this on monday for sure.

nice link syke mate.

[Hoobastank]

Originally Posted by threenorns

damn brain fart - sorry, those are the muscles that give that nice stepped look bracketing the abs below the pectorals.

woodchoppers are a weighted twisting movement that i really wish i could locate except every page i try is coming up "Page Not Found". grr.

basically, the movement is like doing a medicine ball twisted toss except you're standing, not sitting; and it's a cable, not a medicine ball. perform the move with explosive controlled force, as though you're chopping wood.

You can still use a medicine ball, though.

NicH.