[RedThat]

Originally Posted by Silock

Thanks.

It's mainly diet, but I do have a pretty intense core regimen. I do this core stuff AFTER I lift. Don't do it before you lift, or your lifting will suffer.

Mondays:

Reverse crunches - 3x15
Form is key here. Hands to the side of your head, head off the ground. Start with knees bent 90 degrees and keep them that way. Don't allow your legs to go past perpendicular to the floor after you first crunch your lower body toward your head. Head stays still. If you let your legs go lower than 90 degrees, you're using more hip flexor than core.

After one set of the reverse crunches, move immediately to:
Reverse twisting crunch - 3x12 (6 per side)
Same basic principle, but twist to each side.

Rest 30 seconds in between

In-Outs - 3x15
Keep your upper body close to 70 degrees while you extend your legs all the way forward and crunch them in.

After a set of in-outs, move immediately to

Bicycles - 3x15
then
Reverse Bicycles - 3x15

Rest 30 seconds in between

Crunches on a swiss ball - 3x15
Make sure you put your hands to the side of your head, and don't flex your spine. Pick a spot on the ceiling and focus on it. Pretend like someone is pulling you straight up from the middle of your sternum. This should give you a big crunch in your upper abs.

Rest 15 seconds in between swiss ball crunch sets

Reverse crunches on swiss ball - 3x15
Reverse twisting crunches on swiss ball - 3x12 (6 per side)

Rest 1 minute in between (these are harder)

Cable woodchop - 3x15 each side
Make sure you twist through your core, keeping your arms locked

Reverse cable woodchop - 3x15 each side

Tuesday:

Mountain Climbers on a swiss ball - 3x20 (10 per side), 30 seconds rest in between
The slower you go, the better. http://www.youtube.com/watch?v=4V2stE2_3yE

Swiss ball rolls - 3x15
Slower = better. Roll out, then pull back in slowly.

Swiss ball crunches - 3x15 (15 seconds rest in between)

Side plank with weighted cable row - 3x15 (15 each side, 30 seconds rest in between)

Cable crunches - 3x20
Go slooooooooooow with lots of weight. Hold for 5 seconds at the bottom. Put knees on a Bosu ball for even more work.

Wednesday:

Planks - 3x120 seconds

Thursday:

Rest!

Friday:

Repeat Monday

Saturday:

Repeat Tuesday

Sunday:

Rest!

Wow...thats pretty intense man. lol now i know why I don't have abs. Im not even close to your caliber of training.

I've always managed to have a flat stomach though. But I truly believe it is in large part to dieting and very little of it came from my training regiman. To be honest with you, my ab exercises were pretty basic, bland and quite boring. I used to incorporate exercises into my program such as ab crunches w/ those scissor like machines. Leg raises, side twists for the obliques, leg crunches and thats about it. My reps would range anywhere from 50-100 and I would train them about 2-3 times per week...But I screwed up because I think I had issues with technique and resting in between sets.

I think abs are the hardest to train because this part of the body demands technique more so than any other body part. I mean you can cheat a little in doing other body parts and get away with it, but no so with abs. I think your technique has to be down and very efficient. i used to always rush when doing my reps for abs, but I think thats a poor way of doing it. I think the best way to go is really slow like your saying and just squeeze and contract the muscle, and breathe. Im beginning to think high reps, and fast is not necessary. As long as you do it correctly, and feel the burn, you know its working. Plus, i think it is also a muscle group that has a quick recovery rate more so than others, so resting in between sets is very crucial. And you have monitor your resting periods.

this is just an area Ive been really poor on but will improve. Just haven't put enough emphasis, focus on this area of my body. but thanks for the tips man. appreciate it. Keep up the good work.