abs: how to build SIZE

Discussion in 'Fitness & Nutrition' started by Abomb, Jul 25, 2007.

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  1. Abomb

    Abomb New Member

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    I have plenty of muscular endurance in my core area but I can not get them to grow. I dead lift, squat, etc. For my abs i do medicine ball crunches with a 25 plate, and reverse crunches, and leg raises. I do hanging leg lifts.

    My abs will not grow larger. Im not worried about having my abs becoming "cut up." I want to physically build them bigger but none of the exercises I am doing have yielded remotely significant results. I can confidently say my core area is falling behind in size.

    what exercises do I need to do to build my upper abs? lower abs? obliques?

    please recommend me rep and set ranges for the exercises.

    thanks.
     
  2. GuOD

    GuOD mcflurry diet

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    squats 405 for reps ATG .... oh wiat you tried that already
     
  3. Abomb

    Abomb New Member

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    thank you for your contribution
     
  4. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    No thank you, Im your opponent
     
  5. Abomb

    Abomb New Member

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    well then I have a worthy opponent :bowdown:

    could you make any suggestions for the ol core area?
     
  6. illmatix

    illmatix Diamond Studded Member OT Supporter

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    Cable crunches, I saw one guy build up some blocky looking abs by doing those
     
  7. Abomb

    Abomb New Member

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    kneeling on the ground and using the rope to crunch them down?
     
  8. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    weighted crunches, 8-12 rep range
     
  9. Abomb

    Abomb New Member

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    so a decline bench with a 25 or 45 plate on my chest 8-12 reps 3-4 sets?
     
  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    sounds good to me
     
  11. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Thats a good idea, but theres literally 20 different excersizes to build abs. Most importantly is do you have the good genetics to have them pop like a tart.
     
  12. deadbolt

    deadbolt New Member

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    yea. i like em. you can also do them standing
     
  13. GuOD

    GuOD mcflurry diet

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    dont bother putting a plate on your chest. hold it over your head with arms stretched out

    then you only need like a 10lb :o
     
  14. Abomb

    Abomb New Member

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    well, decline crunches will only hit a certain portion of my abs, correct? i forget if its upper or lower, but i still need to hit the other portion of my abs + my obliques. Im just trying to put on mass (muscle) in my mid section. I havent really found anything my body responds well too yet. My brother has an almost identical body type to me and his abs are exploding out and he doesnt even hit them that hard :ugh:
     
  15. Abomb

    Abomb New Member

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    how do i do them standing?
     
  16. Abomb

    Abomb New Member

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    this is more effective than plate on my chest eh guod?
     
  17. GuOD

    GuOD mcflurry diet

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    just make sure u keep arms stretched out over your head (you'll naturally want to bring it in)

    farther weight from pivot = harder... 10 lbs is WAY harder than holding 45 on chest... and you only gotta hold 10 lbs :mamoru:

    I used to do them like this when at my old gym
     
  18. Abomb

    Abomb New Member

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    good deal. moving my body weight in leg raises and hanging leg lifts and bodyweight crunches/ bodyweight reverse crunches as plateued out my midsection size gains.
     
  19. MaineSucks

    MaineSucks OT Supporter

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    heavy standing abs

    [​IMG]


    and 405 below parallel squats for reps :squint:
     
  20. Abomb

    Abomb New Member

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    i never claimed i could do 405 below parallel :p but i guess i should give in and buy some spud straps.
     
  21. GuOD

    GuOD mcflurry diet

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    just hold the rope thing with your hands

    it's an awesome forearm workout too
     
  22. turbo35

    turbo35 haters gonna hate

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    Yeah, but you look like more of a badass with a 45lb plate :noes:
     
  23. MaineSucks

    MaineSucks OT Supporter

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    yeah, you can use a rope attachment, too. you're a little dude so it won't put too much stress on your elbows. I can do standing abs with a rope attachment anymore... destroys me
     
  24. uf20wop

    uf20wop OT Supporter

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    i'd like to see what you'd look like at 10% :eek3:
     
  25. TZ

    TZ Banned

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    :eek2:
     
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