I hadn't thought of that (about weights adding bulk to the muscle). But abs are muscles just like any muscle, so it stands to reason that we could be adding bulk to our abs, when adding weight. For my LBWO on Wednesday, I think I'm going to try using lesser weight on the ab crunch and doing more reps.
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One way of doing abs the BFL way is to increase the incline of the board. For example when I do reverse crunches I would start with the board almost flat....then raise it up a notch for each following set to increase the resistence. Having said that.....alot of times for abs I will just pick a couple different exercises and do 3 sets of each for 12-15 reps. Hope this helps.
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I am certain that using weight with abs will add bulk to abs.. bulk not definition. If you have access to Arnold Schwarzenegger's Bodybuilding Encyclopedia he states in the section on abs that he doesn't recommend weights for MEN unless they want to add serious bulk to their midsection. He also states that it is completely unnecessary for anyone who is not an "ectomorph": person with a very lanky body who is unable to bulk up using exercise and food due to a very high metabolism.
on the other hand, boxers never use weights with their ab workouts because the bulk (again not the definition) reduces the supple movements of the mid-section.
Fit4life (the above post) has incredible abs (see his profile). I would take his advice. :o)
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I use weights with my abs.
With Roman chairs I start of with 10# and work up to 20#.
With crunches I lay a weight on my upper chest.
At the gym I use the ab machine and do several sets of 12 at 120#.
Theres more, but you get my point. In my opinion, how else am I going to change my abs that are marbled with fat into lean and ripped.
Its working for me. Everyone needs to find what their body responds too. Its personal.
Just my 2 bits.
This thread has been on my mind quite a bit. And I do agree that everyone reacts differently to things, and one must decide what works for oneself. That being said, I don't believe that doing abs with weights for 99% of women in 12 weeks is going to add bulk. Arnold was writing for bodybuilders who do extreme weight lifting for specific pusposes. The weight lifting in bfl is not going to make you a body builder. That takes years of training. There is so much conflicting information out there about abs. Work them every day, don't work them at all, work them with crunches, don't do crunches. The info. is overflowing and confusing.
I think Bill tried to simplify it and by doing so, has it only with the LBWO. That way they are not overtrained, even with using weights.
For me I lost over 6 inches of my waist in C1, my belly was certainly not bulking up, it was tightening up. So I think folks shouldn't be afraid of doing what they can to make the abs strong, after all it is our core that we use in every other movement possible.
Oh, and planks are friggin awesome workout. If you don't think so, try them and post me back.
i agree with you and legs that if it works for you, it works for you.
Arnold was writing for serious weight lifters and bodybuilders advising them NOT to use weights at all.
Abs are the most advertised for and the information is overwhelming. i was watching Bill Philips on youtube yesterday talking about ab training. He stills simplifies things, still doesn't recommend weights for abs or any other machines for that matter.
I have seen the photos of many challengers and non of them wrote anything about weights to my knowledge.
Personally, i won't use weights. I want an hour glass figure with a slight definition of the abs or just a flat stomach with no definition of the abs showing. I will work with my natural body shape (before the ton of fat started to sit there).
Fit for life. That's a good idea to raise the board. We have those incline boards at the gym, so I can use those.
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