Abs

[redwave540]

Performed Every Other Day

Weighted Exercises Performed Monday and Fridays

Weighted Declined Crunches (on bench)
Weighted Leg Lifts
Crunches
Leg Lifts
Crunch Twists
V-Ups

I mainly do 3 sets of 10, but slowly. I feel that as long as I feel the burn it doesnt matter how many reps I do.

[Awesome]

To begin, it should be noted that abs are made in the kitchen, not the gym. Basically it means that you have got them, they're just not showing. Lowering your bf% will help more than 1000 crunches a day.

That being said:

The abdominals are really 3 muscles:

Rectus Abdominus (the "6-pack")
External Oblique
Serratus(Above obliques, below pecs)

Different types of training recruit different muscle fibers. The obliques are dominantly phasic, or fast twitch muscle fibers. The rectus is more evenly split, at 46.10% tonic 53.90% phasic. The serratus is a special case because it has deep tissue and surface tissue, so it needs two different definitions:

Surface: 37.80% tonic and 67.30% phasic.
Deep: 46.90% tonic and 53.10% phasic.

Slow twitch fibers respond optimally in rep ranges of 25-50+. Although it is recommended to stay below 101, 100 is a good number many hardcore people with a high pain threshold like to use.

Fast twitch fibers (on average, as there are two types (A and B) respond better to a rep range of 7-11.


Use this information to think of the best way to recruit all your muscle fibers in your entire adbominal region in your next workout and watch it grow!

Most information from Jacob Wilson, Muscle FiberAnatomy Part II

[redwave540]

im sorry i feel dumb now...so do i go with the 100 reps or 10 reps....and how do i know which exercise gets which...and i was wondering...can i just take out the non weighted exercises and instead use weights...
for example:

Weighted Declined Crunches (on bench)
Weighted Leg Lifts
Weighted Russian Twists
Weighted Standing Side Bends


and thats it...or should i add the other ones also

[Edgecrusher]

I've always wondered how you can work your serratus directly. Anyone know what works for them?

[Awesome]

[ QUOTE ]
I've always wondered how you can work your serratus directly. Anyone know what works for them?

[/ QUOTE ]

The serratus is used in 3 different kinds of movement:

Abduction
Upward Rotation
Elevation (Weak)

Abduction:
Forward movement away the midline of the body; moving the scapula away from the spine during protration of the shoulder girdle.
Example:


Upward Rotation:
Rotary movement of the scapula; moving inferior angle of scapula laterally and upward.
Example:



Elevation:
Superior movement of the shoulder girdle; moving the scapula up.
Example:



Information received from
http://www.exrx.net/Muscles/SerratusAnterior.html


This information helps you understand why it is called the Boxer muscle!

(I believe Sly has visible Serratus muscles in Rocky IV, by the way.)

[Edgecrusher]

Well my seratus are visible and pretty big too. Just wanted to know a way to stimulate them directly. So it seems pushups and presses work them. I do lots of both so good stuff!

[Awesome]

[ QUOTE ]
im sorry i feel dumb now...so do i go with the 100 reps or 10 reps....and how do i know which exercise gets which...and i was wondering...can i just take out the non weighted exercises and instead use weights...
for example:

Weighted Declined Crunches (on bench)
Weighted Leg Lifts
Weighted Russian Twists
Weighted Standing Side Bends


and thats it...or should i add the other ones also

[/ QUOTE ]

You'll get the most growth targetting the most muscle fibers. This means you'll want to definitely take advantage of both methods!

For example, since the obliques are dominantly phasic, you really only need to be worried about training in a style that will target phasic fibers (this is where the rep range comes in handy).

It should also be noted, that the rep ranges I provided are assuming that you are using good form and are also reaching FAILURE in that rep range as well.

Hope this helps. Any further questions, just feel free to ask!

[TheMac]

[ QUOTE ]
[ QUOTE ]
I've always wondered how you can work your serratus directly. Anyone know what works for them?

[/ QUOTE ]

The serratus is used in 3 different kinds of movement:

Abduction
Upward Rotation
Elevation (Weak)

Abduction:
Forward movement away the midline of the body; moving the scapula away from the spine during protration of the shoulder girdle.
Example:


Upward Rotation:
Rotary movement of the scapula; moving inferior angle of scapula laterally and upward.
Example:



Elevation:
Superior movement of the shoulder girdle; moving the scapula up.
Example:



Information received from
http://www.exrx.net/Muscles/SerratusAnterior.html


This information helps you understand why it is called the Boxer muscle!

(I believe Sly has visible Serratus muscles in Rocky IV, by the way.)

[/ QUOTE ]

Fantastic Post! [img]/forum/images/graemlins/smile.gif[/img]

The only thing i would question is how that site came to the conclusion that the serratus anterior does elevation of the scapula when in fact to my knowledge it actually depresses the scapula (if you imagine where it inserts it makes more sense). If you push your shoulders down as hard as possible you should actually feel the tension of the serratus anterior down the sides of your body (under your armpit).

[redwave540]

im just curious whats the Serratus muscles...is that the v shape to the sides of the abdominals?

[TheMac]

[ QUOTE ]
im just curious whats the Serratus muscles...is that the v shape to the sides of the abdominals?

[/ QUOTE ]