comprhensive ab routine

[blackbelt2k]

i need a routine to pack some muscle on my abs, as well as help srenghten my core. Currently i work abs twice a week. I do 25 weighted swiss ball sits up( to tire the upper abs out ), 25 weighted regular sits up, 25 weighted(ankle weights or hold medicine ball with ankles) reverse crunches, and finally 25 cable pull downs. I do 3 sets of this and thats it. Then i do 2-3 sets of side bends on a hyperextension/glut ham machine. Any additions, mods, let me hear it.

 

[mrRuckus]

Do heavier sets of 10.

Why work your abs at 25 reps when you don't do that for other muscles?

 

[blackbelt2k]

Do heavier sets of 10.

Why work your abs at 25 reps when you don't do that for other muscles?

to be honest with you, i have no particular reason for the 25 reps. Just figured it'd be nicer to have a round number of total reps at the end, 100. Lol... has anyone been doing a heavy abs routine?

 

[Quagmire911]

i need a routine to pack some muscle on my abs, as well as help srenghten my core. Currently i work abs twice a week. I do 25 weighted swiss ball sits up( to tire the upper abs out ), 25 weighted regular sits up, 25 weighted(ankle weights or hold medicine ball with ankles) reverse crunches, and finally 25 cable pull downs. I do 3 sets of this and thats it. Then i do 2-3 sets of side bends on a hyperextension/glut ham machine. Any additions, mods, let me hear it.

Heres what you do:

Put small plates either side of a barbell. Say 5kg a side. Put collars on as well if you have them. You now effectively have an ab wheel. Read this and watch the video:

http://www.rosstraining.com/articles/wheel.html

And do 2x8-10. You can add weight by putting a backpack with plates on your back.

I did them for the first time today. Ouch...

 

[blackbelt2k]

that is pretty impressive, will definitely have to try this.