Where do Abs fit into the starting routines?

[vlf445]

I'm following EFFORT's option A in the "where to start" guide. Been doin it for about a month now, n I'm wonderin if I should throw in some ab exercises. If so, what are the most effective?

Basically I'm just lookin for a solid abdominal routine to throw in with it. As of now I do crunches, leg lifts, and plank in between those two. I know almost nothing about working out (completely new to this), so any advice would be appreciated.

***Off topic question*** - I'm about to be out of the country for a little over a month in a few weeks, with 0 access to gym equipment and a diet I won't be able to control (I'll be in a small village in Africa....no restaruants or anything like that. Basically, we'll be eating what the village can provide). I'd like to keep my progress up, or at least not lose any of it. Id really appreciate ideas for body weight exercise routines, or if I should simply stop working out n wait til I get back. Thanks for takin the time to read and respond.

Peace

 

[CaptainJ]

The point of doing the big compound lifts are that they already work your core amply, so there's no need for abs workout. Ofcourse feel free to add in your own abs workouts, as it won't be harmful and will probably help.

 

[Maxtro]

What do you want to accomplish by doing an ab routine? What's your goal?

 

[j0n24]

Ab routines should be at the end or beginning of a routine, most of the time training ab's isnt as energy taxing as say bench/dead/squat. Most of the time after you do your workout you will still have enough energy to do an ab workout as well as your cool down without buring out all your energy.

I tried finding my total energy expenditure one time..took 4 hours of working out before I was shaking and could barely walk to the car.

Also for everyday working out...pullups and pushups are the end all be all everyman workout. Of course there are things you can do with sandbags/big rocks that can help out as well.

Good luck but why are you going to Africas?

 

[Quiksilver]

1. Do abs at the end of whatever session you are doing.

2. Two or three times per week.

Personally I do abs twice per week.

Session 1 looks like:

Weighted sit-ups 2x15 (Db behind neck)
Weighted hanging leg raises 2x10

Session 2:

Sit-ups 2x max reps
Hanging leg raises 2x max reps

You work abs heaps by doing squats, OHP and other standing movements, so I keep direct abs work simple.

ps. enjoy your time in Africa, it's not something you get to do every day. While you're there, forget about working out and just live your life and enjoy it. 1 months progress is easy to catch up on. What country?

 

[mrRuckus]

I know Rippetoe has stated that actually performing the big 4 lifts will do far more for strengthening your abs and "core" than eating into your recovery by adding additional ab sets will at the beginner stage.

Abs is another thing you add in when you reach the intermediate level when things sorta "reverse" and strengthening your abs helps your lifts go up instead of your lifts making your abs go up as before.

In those beginner routines, you don't see a bunch of specialization or complicated things for other muscle groups, why focus on abs all of a sudden?

Just going by what Rippetoe has said, since i think option A was the rippetoe workout. Nothing in his beginner routine is being neglected.

 

[vlf445]

Cool, I didn't know that those big four would do so much for my core. My original goal was just a stronger core. . .I figured if I was working out the rest of my body, why not abs too? But since Rippetoe's workout routine already covers that, some of my time will be saved.

**I'll be doing some volunteering in a small village in Tanzania, teaching about AIDs prevention and some other community projects. Glad to hear to that a month lost won't be hard to catch up on. Thanks guys, I'm real new to liftin so I appreciate all the help.