The "Spartan" Ab workout, feedack please.

[Kev07]

50 curl ups knees in the air (i think these are called jackknives?)
25 leg lifts
25 push ups, keep abs tight
25 side raises each side
25 seconds of bicycle(the ab workout not the actual biking)

1 minute rest between each set.

 

[Michele l'Arcangelo]

http://joshsgarage.typepad.com/articles/2006/11/frank_miller_mo.html

i think if you go to the links around it... theres explanations in words... not just a video.

 

[monster squad]

Oh, and don't forget to hire a makeup artist to enhance those Spartan abs of your's.

 

[Call_Me_Daddy]

I'm posting this again just to show you the "300 movie training fad":


Don't forget the DaVinci code workout:

http://www.amazon.com/Da-Vinci-Fitness-Code/dp/0935783121

Chock full of fibbonacci sequences to unlock the "Magic" of the Golden Ratio.


And X-Reps: http://www.x-rep.com/

They don't say what X means.. but it sure sound XTreeME!



And then of course. There is the Christian Nutrition System.

Supernatural weight loss thanks to Jesus himself: http://www.supernaturalweightloss.com/

God's Power To Lose Weight Is Being Released Right Now! Don't Miss This Chance To Be Free Of Those Extra Pounds!

-Bottom of the Page on the Site.

Quickly. Follow these workouts before they become a fad an fade into obscurity!

 

[Kev07]

lets get something straight, i am NOT copying a workout from somewhere, i just decided to call a abs routine that i made the "spartan ab work out" because, lets face it, they have abs in that movie

 

[dj ben2]

bro ur not getting it low body fat = abs now once ur at the low 6-7% bodyfat u can make ur abs bigger by working them but uness ur at that stage u can have the biggest abs in the world but NO1 CAN SEE THEM the spartans abs werent that big .... they just had low bodyfat and had them enhanced by makeup artists and computer generated **** not to mention the main actor the king pecs looked like ***** tits due the the lack of working the lower pectorals

 

[Kev07]

yeah i know, i'm losing body fat and working my abs at same time kinda right now, that's just how my ab workout goes 5 days a week

 

[Jariel]

That looks like you're overworking your abs there. Abs are no different to other muscle groups and benefit from good form and rest.

Also, you shouldn't be doing any more than 10-15 reps per set. You need to make every rep count. Take each rep slowly, flex hard as you complete the rep and hold it for a second or two. Or if they're too easy, try holding a dumbell while crunching.

This site might give you some ideas and help your form...

http://www.exrx.net/Lists/ExList/WaistWt.html#anchor172895

 

[shaunuk]

I agree with Jariel here. And as he was suggestion, you do need to be holding dumbbells or weight plates as well.

Screw all that. You need to train your abs with progressive resistance as you do every other muscle group. That workout will cap out eventually, since your abs won't need to keep getting any bigger because they will adapt to the workload. Also, that routine looks more of an endurance workout than actual strength training mate.

There's nothing wrong with 3x10 of dumbbell situps. They'll get your abs bigger than eyesore above.

-shaun

 

[Skilla_Staz]

Squats, Deads, Pullups, and maybe some weighted ab work.


There. Abs.

 

[Quiksilver]

Squats, Deads, Pullups, and maybe some weighted ab work.

You use your abs for pullups?

 

[cuzza]

To a degree... they stabilise your body.

Like with anything though, a little bit of direct work (weighted cable crunches are awesome) will do you good. Low reps, heavy weight as you would anything else.

 

[Monkey]

You use your abs for pullups?

Totally, infact pullups batter my abs nearly as much as my arms.

 

[Kev07]

i used to do 30 reps of crunches on a decilne bench with a 25 pound plate, but that got very very strenuous on my legs (legs keep me from sliding down the bench.

and yeah, my abs were horribly sore once and i tried to do a pull up and my stomach almost died

 

[shaunuk]

Hm yeah, I do feel my abs a bit when I do pullups, as you need to keep the body relatively stiff, and coming to think of it, there's a similar effect when I do dips.

Yeah, try more weight and sets of 6-10.

-shaun

 

[mrRuckus]

The "mrRuckus" Ab workout:

Place 100 lb dumbbell on chest
Sit up 10 times.
Rest 2 min.
Sit up 10 times.
Rest 2 min
Sit up 10+ times.
Curse in pain.
Drag db back to rack.
Add 5 lbs next time.

 

[Regena George]

ABS ARE MADE IN THE KITCHEN, SO SHUT YOUR MOTHER FVCKIN MOUTHS AND EAT A PROPER DIET YOU STUPID FAGS!

 

[Regena George]

pretty hilarious

o Yo Yo! All you sucka MCs ain't got nothin' on me! From my grades, to my lines you can't touch Kevin G! I'm a mathlete, so nerd is inferred, but forget what you heard I'm like James Bond the third, sh-sh-sh-shaken not stirred - I'm Kevin Gnapoor! The G's silent when I sneak through your door. And make love to your woman on the bathroom floor. I don't play it like Shaggy, you'll know it was me. Cause the next time you see her she'll be like, OOH! KEVIN G!

 

[Crazy Asian]

to add to this, it is VERY important to keep your lower back on the ground, it will work your abs (especially your lower abs) way more and your back will thank you in the future.

its hard at first, but you just gotta force it down.