Giant - Sets For Abs !

[Tim Wescott]

Although I`m only training abs twice a week, for around 9 sets each day ,at the moment,I usually train them 3-5 days a week.This is done mostly pre-contest .A lot of people say to train them just as you would any other bodypart, and not to do them too often.I find that the abs are a muscle group that you can train almost everyday, and make progress doing so.The way I work them is to pick 3-5 different exercises, and perform a set of each without stopping between exercises.This is called a Giant -Set(4-6movements),or a Tri-Set(3 movements).You only rest at the completion of all the exercises and then repeat for as many of these cycles you choose to do.I usually do between 9-12 sets, depending on how I feel, or my energy levels at the time .I never use weight on abs because I think it contributes to a thicker /larger waistline.I don`t want my waist any bigger than it is, even if it`s ripped, as I `m trying to create the illusion of a V-Taper. Training in this manner is very intense, and makes up for any lack of resistance, in my opinion. I do 5 sets of as many reps as it takes to fatigue the abs, and usually the reps decrease as the workout goes on.Of course to get a good set of abs your diet has to be in order ,and doing some cardio 3-6 days,depending on the shape your in, a week will help to burn off excess bodyfat.The eyes are drawn to the center of the body immediately ,so get the center of your body in shape.Here`s a good routine for abs.
Crunches
Leg Raises
Knee-Ups
1/4 Sit-up on slant board
Hanging Leg Raises
No rest until all exercises are completed .

[Vandamme]

Hey Tim

Did you have try any swiss ball training for abs? Its considered a optimal training method through full range of motion. It gives flat surface ab training a new name, a constant support of the lower back region and improves balance and again that full range of motion.

Last summer my own experience I bought a swiss ball and a video through Paul Chek a well known strength training coach well the exercises were basic and to the point and never made ab training boring again. The swiss ball crunch is my favorite exercise the only draw back is since it has a greater full range motion its recommended not to train to failure at first due to pulling a muscle.. If interested check it out at www.netfitco.com They have alot of paul cheks material.

[Tim Wescott]

Vandamme, Welcome to the forum,glad to have you here! I`m aware that Paul Chek is a reknowned trainer ,but speaking from my personal experiences ONLY ,I don`t advise the use of Swiss Balls for bodybuilding purposes.The function of the abdominals is to bring the sternum as close to the pelvis as possible.This can be achieved without the use of Swiss Balls by doing crunches .As far as a full stretch/range of motion goes all you have to do is Roman Chair sit-ups.These situps stretch the abdominal wall, as do pullovers.People stress that Swiss Balls build stabilizer muscles ,my answer to that is so do Squats, as well as a host of other free weight movements.To alleviate boredom, I change exercises often for variety.Again I`m speaking from my point of view only,and I will say to anyone, if the use of Swiss Balls helps your training in any way,by all means incorporate them into your routine.

[Guest 1]

Tim,
You seem to have a great set of abs and with not recommending weights or swiss balls, what other ways do you train abs except in Giant Sets? In your Giant, do you train to failure on each exercise? Don't you loose strength for your next exercise in the Giant that way? What other ab exercises do you do? Is 2 x per week enough to get them ripped (if they're not already.)

[Tim Wescott]

Guest, Swiss Balls certainly help some people in many ways ,I just don`t particulartly care for them personally.I think they will eventually fade out as a passing fad.I`could be wrong, as I often am. ;D As far as exercises go I use all the standard variations of crunches and leg raises.The 3 main exercises I rely on are Crunches,Hanging Leg Raises,and Roman Chair Sit-ups.Yes I go to a state of fatigue on the first Giant-Set of abs.Every set thereafter, the reps decrease somewhat, but are still extremely hard.It`s not the amount of reps that build abs ,but rather the way you do the reps,focusing on strict form, and exhaling forcibly at the top part of each movement.Try to make the abs do the majority of the work .I think training the abs twice a week is good to maintain development,but I would recommend 3-5 times a week, if trying to really sharpen them up.You can display a good set of ripped abs training them twice a week if bodyfat is low,of course.No amount of ab training is going to display a great set of abs if your diet is not spot -on.We all know guy`s who do countless hundreds of reps for abs, and their mid-section`s are as hard as a rock, but still don`t show much in the way of development.This is because the abs are hidden under a layer of bodyfat.Diet,and usually cardio,depening on the person,is imperative in being able to "see"the six-pack.I will sometimes do Super-Sets,or Tri-Sets also, as well as straight sets.I beleive in variety ,to keep the body from adapting to a certain plan/workload.The reason I use no weights is because weights develop size in muscles, and I do not want my waist to be big.I want it as small as possible,with a V-shape taper.If you were an athlete such as a golfer,shot-putter ,or baseball player , etc.,by all means use weights,and work the obliques to help performance,but for bodybuilding purposes,you want the smallest waistline you can possibly attain.

[MikeKy]

Thanks Tim! I was never convinced that abs were best worked once or twice a week. I am in lousy shape right now and trying to get back in shape. 20 years ago when I was 33 , I started working out at a local gym. I was lucky in that a young fellow (18) was the PT and he was getting ready for the teenage America. I worked out with him for a year, I started at 145 lbs., and put on 40 lbs.. BF was in single digits. I never put on a lot of fat, so thats a plus now. At any rate, to get back on topic, when I worked out back then, I did the exact routine you offer with the exception of doing giant sets. I did like three sets of 100 4 or 5 days a week. Since I work out at home now (just started back two months ago), I don't have a dip rack, so would the roman chair and crunches give acceptable results?
Thanks and thank for all the info. you provide here.

[Tim Wescott]

Mike, glad to have you here buddy!I think crunches ,leg raises,and roman chairs would definately be sufficient.Just make the abs work and avoid momentum.Glad to here you`re back into training,it`s tough to stop forever once you`ve been bitten.I think that abs can/do recover quickly and are designed to be able to work more often than other bodyparts.It works for me anyway,I train them anywhere from 2-6 days a week depending on my goals at the time.Who was the kid you trained with,if I might ask?Did he do good in the Teen Age Mr. America? Keep pumping!!

[MikeKy]

Tim, to be honest I lost track of him for the last 20 years. His name is Greg Egart from here in Louisville Ky. I looked him up when I started back and was lucky to find him. He said he hasn't been doing any lifting in a long time. Got married, had kids.....yada yada yada...ha ha. I traveled with him to a few local competitions within 100 miles or so of here in late 83 early 84 and he did well. Hopefully I will get to chat with him again soon and do some catching up.

[Tim Wescott]

Mike, I never heard of Greg, but I looked him up on www.musclememory.com and he placed third in the `83 Teen Age Mr. America ,won by Victor Terra.Not too shabby! Oddly enough, Artie Prince, who won the tall class, used to train at my old gym, and is a friend of mine.Small world!

[MikeKy]

Small world indeed. Thanks buddy. I wish I had kept some pic's of Greg (and myself for that matter) back then. My starter wife took most of that sort of thing. Do you still keep in contact with Artie Prince?

[MikeKy]

Tim, this is real kool. I looked up Bill Yates who Greg started under and I worked out with a few times. He has done pretty good as well. Punch his name in. This is great!

Hah! After reading back over my post, I sound like a kid. Sorry. But I always feel like the guys I tell about Greg or Bill think "yeah yeah yeah"

[Tim Wescott]

I know the feeling! We all tend to think of the good old days, and whenever we started, is usually the best time for each of us.I did see Artie Prince in Boston this past May,at the New Englands.He`s still huge, but not in the kind of shape he was in back in the early eighties.He looks good though, and is still training,just not competing anymore.I`ll check out Bill Yates` stats later ,definately thanks!!