Abs abs abs..

[JohnnyIrish]

Googling to read up and compare different abs exercises I found a study online from San Diego State University that tested several different abs exercises for muscle stimulation (measured with EMG) in the rectus abdominus and ranked them from best to worst.

I'm going to try a couple of those out.

Article with link to images here

However at the bottom of this article on the same topic.. the Dr who performed the whole study states:

Unlike strength training, Francis says abdominal exercises should be done frequently rather than for intense periods. "Abdominal strength isn't the same as working on big muscles with large resistance," he says. Instead, what's needed is "endurance training for the abdominals."


I thought this too back in the day but since I came here and did more reading up I learned that they should be worked like every other muscle.. so why does he say that?

 

[Mad Manic]

Googling to read up and compare different abs exercises I found a study online from San Diego State University that tested several different abs exercises for muscle stimulation (measured with EMG) in the rectus abdominus and ranked them from best to worst.

I'm going to try a couple of those out.

Article with link to images here

However at the bottom of this article on the same topic.. the Dr who performed the whole study states:

Unlike strength training, Francis says abdominal exercises should be done frequently rather than for intense periods. "Abdominal strength isn't the same as working on big muscles with large resistance," he says. Instead, what's needed is "endurance training for the abdominals."


I thought this too back in the day but since I came here and did more reading up I learned that they should be worked like every other muscle.. so why does he say that?

Because of their predominant slow twitch fibre make up, like calves and forearms too, which means they respond well to higher reps. But as with all muscles, I'd use a range of reps for the best gains. You want strong abs as well as bigger abs to help in your lifts. Do a few sets heavy, then a couple high reps to finish. Maybe 3 x 10, 2 x 20 or whatever. There's also the reasoning that ab work involves short range reps, which means less TUT, so more reps get's that TUT to a better level for growth.

MM

 

[JohnnyIrish]

Because of their predominant slow twitch fibre make up, like calves and forearms too, which means they respond well to higher reps. But as with all muscles, I'd use a range of reps for the best gains. You want strong abs as well as bigger abs to help in your lifts. Do a few sets heavy, then a couple high reps to finish. Maybe 3 x 10, 2 x 20 or whatever. There's also the reasoning that ab work involves short range reps, which means less TUT, so more reps get's that TUT to a better level for growth.

MM

Thanks, nice info MM... I also looked up/learned what TUT (Time under tension) means now.

Question:
The same doctor also states that abs need to be worked every day.. again this also goes against what I learned here. Is there merit to what he says?

If there is.. how would one work this?

 

[splinterkb]

Work abs every other day.. and the best way to get a 6 pack is to regulate your diet, excersize, and cut your body. Bicycle crunches will make you beg for mercy by the way... give those a shot.

 

[MrS]

Do squats.

 

[Quagmire911]

Googling to read up and compare different abs exercises I found a study online from San Diego State University that tested several different abs exercises for muscle stimulation (measured with EMG) in the rectus abdominus and ranked them from best to worst.

I'm going to try a couple of those out.

Article with link to images here

However at the bottom of this article on the same topic.. the Dr who performed the whole study states:

Unlike strength training, Francis says abdominal exercises should be done frequently rather than for intense periods. "Abdominal strength isn't the same as working on big muscles with large resistance," he says. Instead, what's needed is "endurance training for the abdominals."


I thought this too back in the day but since I came here and did more reading up I learned that they should be worked like every other muscle.. so why does he say that?

You think too much, just like me!

Just stick with the program you are on, you won't be disappointed.

 

[Mad Manic]

Thanks, nice info MM... I also looked up/learned what TUT (Time under tension) means now.

Question:
The same doctor also states that abs need to be worked every day.. again this also goes against what I learned here. Is there merit to what he says?

If there is.. how would one work this?

I wouldn't do weighted ab work everyday < 20 reps as it may overtrain them, but more importantly will impact your lifts that use abs. As for your doctor, he needs to expand on what he means by 'need'. I would do abs once or twice a week, or neither. It's not that big a deal at this stage.

MM

 

[Bible_Belt]

jiu-jitsu has been one hell of an ab workout for me. I have a complete six-pack for the first time in my life, and my sides are ripped as well.

It's from doing stuff like this, which is more fun to watch when the mma girls do it:
http://www.youtube.com/watch?v=e6MVXcaCeoI