[infamousbrown]

Originally Posted by dreamdeferred

The jerk-itude is abundant at most gyms........but that weights "clangin" business is just ridiculous. If I wanted a metronome I would've brought one kthxbye

Yeah clanging is retarded. The idea is to bring the weights together in a smoothly controlled motion.

Originally Posted by dreamdeferred

Yeah.....crunches and a solid diet+cardio (and weights I think) are pretty much the gold standard for tummy toning but the vacuums are neat because it draws your waistline in about an inch or two without you even necessarily losing fat. It's probably the closest thing to a "quick fix" this side of liposuction lol.

Diet is one side, strengthening and building is the other.

My ab routine consists of the following:

10 reps of each, one after the other, 3 times around

• Hanging leg raises
• Crunches
• Leg raises
• Scissors
• Flutters
• Bicycles
• Knees to elbows
• Kickouts
• Jackknives
• Legs straight up touching your toes
• Circles with your legs straight inwards
• Circles with your legs straight outwards
• Side crunches
• Holding the v positon for 30-60 secs

[Revert]

Originally Posted by infamousbrown

Yeah clanging is retarded. The idea is to bring the weights together in a smoothly controlled motion.




Diet is one side, strengthening and building is the other.

My ab routine consists of the following:

10 reps of each, one after the other, 3 times around

Hanging leg raises

• Crunches
• Leg raises
• Scissors
• Flutters
• Bicycles
• Knees to elbows
• Kickouts
• Jackknives
• Legs straight up touching your toes
• Circles with your legs straight inwards
• Circles with your legs straight outwards
• Side crunches
• Holding the v positon for 30-60 secs

Do you add any resistance to any fo those exercises? You should it ight help your abs pop a bit. I used to have an amazing six pack when I was a fighter. The medince ball drops helped a lot lol.

Your ab rountine is similar to mine.

[infamousbrown]

Originally Posted by Revert

Do you add any resistance to any fo those exercises? You should it ight help your abs pop a bit. I used to have an amazing six pack when I was a fighter. The medince ball drops helped a lot lol.

Your ab rountine is similar to mine.

Nah. I tend to to my abs after doing 2-3 hours of training so at that point I'm pretty burnt out. We also tend to do our abs together as a group so there aren't enough weights for everyone.

On my own training days though I wear a weighted vest and ankle weights to make things tougher.

[dreamdeferred]

Originally Posted by Revert

Crunches really aren't that effective..its all about how much body fat you have. To truly work your abs you need to add resistance. Because you have a 26" inch waist it gives the illusion that crunches are more effective than they really are.


Crunches really only work the upper abs not the lower abs nor the obliques.

You're 100% right about body fat bro. I do think crunches are super effective though.....really for two reasons.

1) When I say "crunches" I include reverse crunches and side-to-sides (and added resistance depending on your level)

2) I don't think a million different ab exercises are necessary.....once in a while I might change up and do leg raises or side raises with dumbells etc but the core philosophy I work from is that "Abs are made in the kitchen".....it's all about how low you can get your bf...weighted crunches etc just pull out the contours more starkly.

Originally Posted by infamousbrown

Yeah clanging is retarded. The idea is to bring the weights together in a smoothly controlled motion.

Word bro.......those fools better recognize

Diet is one side, strengthening and building is the other.

My ab routine consists of the following:

10 reps of each, one after the other, 3 times around

• Hanging leg raises
• Crunches
• Leg raises
• Scissors
• Flutters
• Bicycles
• Knees to elbows
• Kickouts
• Jackknives
• Legs straight up touching your toes
• Circles with your legs straight inwards
• Circles with your legs straight outwards
• Side crunches
• Holding the v positon for 30-60 secs

Those are all great ab exercises but I don't think you need all of them in one session to get a ripped 6 pack. As a fighter I'm sure you're also aiming for general condtioning so I can see why you'd do it....it's probably not necessary for most ppl though.

[rahma]

My masjid is trying to foil my healthy eating They sell lunch after jummah and have had some tasty chocolate chip cookies in the past. I went down to get one (since I could eat one and give one to a friend), and there were none Instead, there were 5 different kinds of cheesecake

So I got turtle cheesecake. Now I feel fat.

[infamousbrown]

Originally Posted by dreamdeferred

Those are all great ab exercises but I don't think you need all of them in one session to get a ripped 6 pack. As a fighter I'm sure you're also aiming for general condtioning so I can see why you'd do it....it's probably not necessary for most ppl though.

True. 6 packs aren't really the goal around my gym, they're kinda just a byproduct.

The intense ab session we do at the end is more about mental conditioning. We train to hit the wall and then push past it. After the pad work, conditioning and sparring we're pretty gassed.

No one wants to win a decision but if it goes to decision then you want to make a strong impression in the last round.

[dreamdeferred]

Originally Posted by rahma

My masjid is trying to foil my healthy eating They sell lunch after jummah and have had some tasty chocolate chip cookies in the past. I went down to get one (since I could eat one and give one to a friend), and there were none Instead, there were 5 different kinds of cheesecake

So I got turtle cheesecake. Now I feel fat.

You're allowed to treat yourself once in a while.......honestly a good policy is to set aside one meal a week where you just go buckwild and eat whatever you want.....just don't go to a buffet or something....but one"bad" meal or so a week won't derail you too much.

They were selling fried chicken and soda this week after Jumah.....I was sweating but I managed to walk on by......tomorrow though...I've got a date with some kind of pizza lol

[Variable]

Originally Posted by infamousbrown

Yeah clanging is retarded. The idea is to bring the weights together in a smoothly controlled motion.

In my gym, the worst offenders aren't even doing it during the actual exercise, it's when they're hanging the plates back on the rack after their set - they ram them on like they're angry at them. (though they are the same people who do messy, uncontrolled reps I've noticed). I've told a few of them to tone it down, but there needs to be an official looking sign at the racks or something.

Originally Posted by Revert

Do you add any resistance to any fo those exercises? You should it ight help your abs pop a bit. I used to have an amazing six pack when I was a fighter. The medince ball drops helped a lot lol.

Your ab rountine is similar to mine.

I dunno... a few years back I did all body weight exercises (situps, crunches, knees-elbows, bridges) and I had abs like 300. I'm getting back there (inshallah, not there yet) using weighted exercises, but I don't see any real difference. I just use weights now to burn out faster because I don't have the time

[dreamdeferred]

Originally Posted by infamousbrown

True. 6 packs aren't really the goal around my gym, they're kinda just a byproduct.

The intense ab session we do at the end is more about mental conditioning. We train to hit the wall and then push past it. After the pad work, conditioning and sparring we're pretty gassed.

No one wants to win a decision but if it goes to decision then you want to make a strong impression in the last round.

That makes sense.........Gaaaah I'm really itching to start muay thai now lol......it sounds cool. I did a demo class late last year and was shocked at how much a 90 minute class took out of me....it really did a number on my ego.

[Variable]

Originally Posted by infamousbrown

True. 6 packs aren't really the goal around my gym, they're kinda just a byproduct.

The intense ab session we do at the end is more about mental conditioning. We train to hit the wall and then push past it.

You know, I think a lot of people really don't get this - and (to me anyway) it's the most important part of the workout... hitting a wall and pushing past it. It's almost the underlying reason of doing it. Not just for abs, but for almost everything.

I think if more people saw things in those terms, there'd be less frustration and better results in a big way.

[rahma]

Originally Posted by dreamdeferred

You're allowed to treat yourself once in a while.......honestly a good policy is to set aside one meal a week where you just go buckwild and eat whatever you want.....just don't go to a buffet or something....but one"bad" meal or so a week won't derail you too much.

Heh, it's good in theory, except that every day turns into a splurge day. inshaAllah I'll be strong until next friday, when I most likely will have cheesecake again, cuz it was dang good cheesecake

They were selling fried chicken and soda this week after Jumah.....I was sweating but I managed to walk on by......tomorrow though...I've got a date with some kind of pizza lol

OMGosh, I would kill for halal fried chicken. Since i started eating only zabiha, I'm missing my KFC

[infamousbrown]

Originally Posted by Variable

You know, I think a lot of people really don't get this - and (to me anyway) it's the most important part of the workout... hitting a wall and pushing past it. It's almost the underlying reason of doing it. Not just for abs, but for almost everything.

I think if more people saw things in those terms, there'd be less frustration and better results in a big way.

It doesn't happen often. You really have to push yourself to get past that block. In my experience when I approach that limit my first inclination is to give in to the fatigue but when you have someone screaming in your ear not to break (and spotting you if need be) you get through it and the feeling is euphoric.

Or you puke.

[shadha]

Revert: Crunches really aren't that effective..its all about how much body fat you have. To truly work your abs you need to add resistance. Because you have a 26" inch waist it gives the illusion that crunches are more effective than they really are.

See, I don't know why people say that? I think crunches are highly effective. Crunches are what got me to a 26in waist. I crunches. For the most part you are right about normal crunches targeting just the upper abs but I do change leg positions and that helps tremendously with my lower abs.


shadha-