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:
1.) Weight
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?
Thanks,
Andre
Andre:
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. :/