I'm a bit confused about what the BFL book recommends as an effective ab workout. In all other exercise sets we are dealing with 3 variables:
2.) Number of reps
3.) Intensity level.
When we reach abs at the end of the lower body workout the weight variable is removed (assuming you don't do crunches holding a weight plate) thereby leaving us with 2 variables, number of reps and intensity level. The progress report sheet lists that you should still perform a 12, 10, 8, 6, 12 & 12 run but your body weight remains the same (obviously.) How can this be effective? Im tempted to do 3-5 sets of crunches (or other exercise) where I continue to muscle failure during each set but to do this I would be doing many more crunches than 12.
I can certainly do more than 12 crunches, 10 crunches, 8 ect so how should I be approaching this?
I know it all comes down to muscle overload/failure to stimulate the adaptive muscle response SO... is there a different routine or method I should be using when I reach the ab portion of the workout? Can someone give me an example of this routine that still falls in line with the BFL method and produces results?
I agree it is confusing.
Try holding a weight behind your neck (rest your head on it) and increase that weight.
Crunches should be done slow and squeeze at the top/hold
Roman chairs with a variable weight works good too.
I have to confess I do more than the pyramid myself, sometime speeding up the reps and then slowing them down is enough to shock my abs.
Search around the site for abs - there are several threads with the same name and in them, may be some info that you will benefit from.
Keep up the great work!
I agree, work the daylights out of your abs. Now that Im at the end of my first challenge Im sitting on a decline bench and holding a 35lb weight over my forehead. I do crunches until my abs go mushy... Ive recently been contracting m y abs and just holding it for how ever long I can... 10 seconds or so... I tend to do 4 sets like this. Today I found my abs so week on the last set I didnt use any weights and had to roll off the bench (-:
Ive read if you want a runners stomach... flat with out the six pack then dont use any weights with your ab workout but if you want a six pack of bulging muscles use weights.
RIdshack: 35# is awesome!! I also love falling off the bench stories. Thanks for the giggle.
Interesting about the runner stomach. I'd take mine either way. :/
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