/fit/ - Fitness, Health, and Feels

Ab work is pretty simple, you just find a few exercises you like and go heavy 3 times per week. I prefer cable crunches, weighted sit ups, and leg raises. I just pick a weight I think I can get for anywhere between 5-20 reps, and I do the exercise for 3 sets to failure. I just pick whichever exercise I feel like doing at the time. I don't count time under tension, I intensify the exercises by adding more weight, and I measure progress by if I get more reps with a given weight or the weight has gone up.

>>129852

>How many sets? How much time under tension? How can I intensify it? How can I measure propgress? bla bla bla

There's no reason you can't take the same practices from other lifts and use them on your abs. You do 5x5 squats? Do 5x5 sit-ups if you can provide enough resistance. Hanging upside down is a good way to increase the difficulty of sit-ups. Abs aren't special. You don't have to do 100s of reps or any other unique rep/set scheme just for them if you can manage to create enough resistance. Use the time under tension that provides you with results you like in other areas. Extreme focus on time under tension isn't necessary for noob gains though.

This is an excellent resource for exercise ideas:

http://exrx.net/Lists/ExList/WaistWt.html#Rectus

http://exrx.net/Lists/ExList/WaistWt.html#Transverse

http://exrx.net/Lists/ExList/WaistWt.html#Obliques

If your purpose is to show the six pack, keep your fat intake, cortisol, and estrogen low. Cortisol will promote the growth of fat deposits on the waist, and estrogen will cause unnecessary retention of water. A high level of thyroid hormone will oppose estrogen's influence.

Squats and deadlifts.

Do squats, dead lifts and stomach vacuums.

I've been reading it as everything and anything but 'ab'. I was thinking OP meant AxB routine bullshit. I feel like a fucking idiot. OP, try some pushups as well. I mean, for pecs and triceps strength, a pushup isn't far from the plank position you know?

And yeh, I facilitate an entire full-body workout every fucking workout. And that includes cardio in some form or fashion, lead by running in close second to walking on an incline. I've found that for me roughly 7-9mph is a jog and breeze for about a quarter mile, and I can still do plenty of pushups in a day, at least 60 situps in a minute, at least 1 pull-up, and can lef press almost 400lbs with a wimpy 100lb limit on tricep and bicep pushes. But I'm going for a good balance of power and performance, personally, so I'm trying to cut off as much fat as possible before Winter so I'm not running around with too much extra weight bouncing all around.

What was i talking about? What is the topic of this thread anyway?

>>129863

damn lay off the pre workout, you have to go to sleep at some point.

>>129863

>at least 60 situps in a minute

How do you even do that? Do you breath?

Doesn't going so fast make you dizzy?

>>129865

say goodbye to your lower back

>>129866

Little bit. Yep.