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 I am currently dedicating my 5 days to fat reducing exercises (heavy squats, compound etc.) ontop of my lofat diet and progress has been good. I still have a noticable gut and love handles even though they are slowly dissapearing they seem to be lagging compared to other bodyparts. I know you cannot spot reduce, but I wonder if I should dedicate 1 workout per week for abs? I currently do a couple of sets of crunches but nothing serious before each workout. Would I see a noticable tightening of the stomach and waist area with an ab workout even if I have high bodyfat (20%)? Or should I continue with my current regime and only concentrate on abs when my BF is lower. My time is precious and so are my energy reserves  So I dont want to waste time on unnecessary exercises when I could be more productive. Any advice guys?
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WTF AMERICA. Only the fat will survive. Bulk Now.
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Joined: 31-October 07
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I was in your same boat. I was ~23% BF, and decided not to train my abs untill I started to cut because I didn't want my gut sticking out any more. Then I cut 40lbs, and am 10% BF, and I was disappointed I couldn't see my abs, when other people who are 10% can clearly see theirs. So if I could do things differently, I would have done abs more often when I was tubby. You'll likely see them sooner if you do. Small, non-jacked, white, and proud of it.Judge a mân not by where he was or where he is, but by how far he has come, and in what direction he is headed.
You are not truly famous until someone quotes you. -Lorken
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| QUOTE (azfittrainer @ Jun 12 2008, 04:36 PM) | | QUOTE (var @ Jun 12 2008, 04:21 PM) | | abs are like the only body part you can work almost every day in my opinion. if you don't want them BIG (not sure if you ever actually commented on how you want your abs to appear or if people just assumed) just use bodyweight and go high reps. you'll end up with nice flat washboards. really though core is so important and hard to exhaust it's worth going 3/4 days. |
Abs are like any other muscle, they need time off. If you're doing heavy core lifts like Squats, Deads, Etc you're hitting them every time you lift. Combine that with a couple days of direct training and you're hitting them 5 days a week. |
abs are not like every other muscle. how often are your abs sore? i'd be surprised if they ever were if you only work them 2 days a week. like you said i work mine almost every day as a result of the core influencing other exercises, and directly work them maybe 4/7 days of the week. and they are never sore, their endurance is through the roof compared to the rest of my muscle groups. i believe in the case of abs, more intensity is required, and more frequency doesn't hurt. most people (not all i admit) only want a six pack anyway - some lean definition. you'll get that in the abs from repeated effort without worrying about hypertrophy and recovery. i would maintain that for most people, abs are the one muscle you just need to bust over and over again to get real results. you might disagree, but empirically this has been the case for me.
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Tired of your bullshit
Group: Advanced Members
Posts: 1074
Member No.: 124128
Joined: 3-August 06
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| QUOTE (var @ Jun 13 2008, 05:10 PM) | | QUOTE (azfittrainer @ Jun 12 2008, 04:36 PM) | | QUOTE (var @ Jun 12 2008, 04:21 PM) | | abs are like the only body part you can work almost every day in my opinion. if you don't want them BIG (not sure if you ever actually commented on how you want your abs to appear or if people just assumed) just use bodyweight and go high reps. you'll end up with nice flat washboards. really though core is so important and hard to exhaust it's worth going 3/4 days. |
Abs are like any other muscle, they need time off. If you're doing heavy core lifts like Squats, Deads, Etc you're hitting them every time you lift. Combine that with a couple days of direct training and you're hitting them 5 days a week. |
abs are not like every other muscle. how often are your abs sore? i'd be surprised if they ever were if you only work them 2 days a week. like you said i work mine almost every day as a result of the core influencing other exercises, and directly work them maybe 4/7 days of the week. and they are never sore, their endurance is through the roof compared to the rest of my muscle groups. i believe in the case of abs, more intensity is required, and more frequency doesn't hurt. most people (not all i admit) only want a six pack anyway - some lean definition. you'll get that in the abs from repeated effort without worrying about hypertrophy and recovery. i would maintain that for most people, abs are the one muscle you just need to bust over and over again to get real results. you might disagree, but empirically this has been the case for me. |
pics to prove it?
sdf weighs 0.25lbs/inch more than Vaporize
5'8
~9% BF
212
AIM: Vaporize04
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I have come here to do two things, kick ass, and chew bubble gum
Group: Advanced Members
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Joined: 16-November 04
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| QUOTE (var @ Jun 13 2008, 05:10 PM) | | QUOTE (azfittrainer @ Jun 12 2008, 04:36 PM) | | QUOTE (var @ Jun 12 2008, 04:21 PM) | | abs are like the only body part you can work almost every day in my opinion. if you don't want them BIG (not sure if you ever actually commented on how you want your abs to appear or if people just assumed) just use bodyweight and go high reps. you'll end up with nice flat washboards. really though core is so important and hard to exhaust it's worth going 3/4 days. |
Abs are like any other muscle, they need time off. If you're doing heavy core lifts like Squats, Deads, Etc you're hitting them every time you lift. Combine that with a couple days of direct training and you're hitting them 5 days a week. |
abs are not like every other muscle. how often are your abs sore? i'd be surprised if they ever were if you only work them 2 days a week. like you said i work mine almost every day as a result of the core influencing other exercises, and directly work them maybe 4/7 days of the week. and they are never sore, their endurance is through the roof compared to the rest of my muscle groups. i believe in the case of abs, more intensity is required, and more frequency doesn't hurt. most people (not all i admit) only want a six pack anyway - some lean definition. you'll get that in the abs from repeated effort without worrying about hypertrophy and recovery. i would maintain that for most people, abs are the one muscle you just need to bust over and over again to get real results. you might disagree, but empirically this has been the case for me. |
Thats my point, between the work they get from doing core lifts, and direct ab work, they are being worked every day. You need to allow your abs to recover so you can properly do squats, dead lifts, etc.
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Training Abs when you have high BF
