Best Ab Workout to Build Muscle Size?...

[alex92]

Hi everyone,

I've got a half-decent six-pack. It's very defined (can see side muscles as well). Now I just need to increase the muscle size. I workout 3 days/week so is it OK to work out my abs at the end of each workout?..

This is what I usually do after my workout.. Anything I should try change?..

Twisting Floor Crunch (holding 10kg) x20 on each side
Leg Tuck (holding 10kg and arms crossed on chest) x15
Floor Toe Reach x10
Twisting Floor Crunch x20 on each side
Leg Tuck (holding 10kg and arms crossed on chest) x15
Floor Crunch (legs on bench) (holding 10kg on chest) x15
Twisting Floor Crunch x20 on each side


Questions:
1) What do you guys think of the Side Crunch?..
2) I have a lat pulldown cable attachment for my bench so I could do stuff like Standing Cable Crunch, Seated Cable Crunch and Twisting Cable Crunch. Should I try add any of these to my workout? I think it might be useful since I want to be able to add more than 10kg of weight to my ab exercises, but it's not easy to hold more than that on your chest..


Thanks alot =]

[Scrutiny]

Looks like a fair bit of work to be performing for your abs.
I would aim at working them two instead of 3 days per week.

It is completely fine working them at the end of a workout aswell.

Have you checked out the ab workouts in this site?
Abdominal Workouts

To your questions:

1) I think the side crunch is a good exercise to hit the abs and obliques well.

2) Take a look at the ab workouts from this site and take a look at the exercises used in there. Attachments should be OK to use, just make sure it is targetting your abs in the exercise. There are a few cable attachment exercises in the exercise section for the abs aswell.

[alex92]

Hey mate,
Thanks alot for the advice and the quick reply.
Yep I've looked at the ab workouts, and I've looked at the videos of literally every ab exercise on the site
I might add side crunches into my ab workout..

Do you think I'm doing enough or too much work per workout? I will probably only do them on Monday and Friday from now on, as you have suggested

Only reason I was thinking about cable exercises is to mix things up a bit.. (Although I always improvise with abs so my workout is never the same..) Maybe I'll do a couple cable ab exercises here and there..

Thanks again Rep+

[Scrutiny]

How many sets were you performing for each ab exercise??

I can't see the need to go above 9 or 10 sets total for the abs.
Keep your total sets in the 6-10 range and you should be fine.

[alex92]

I did them in the order of my Original Post (sorry, it's not that clear).. But each line in my OP = 1 set. So 7 sets all up..

[BeastinK]

i do no more than twice a week its more than adequate.
Also as scrutiny has said no more than 9 or 10 sets.

A good muscle builder is decline situps(weighted if needed) that will build some good size.

Also another good one is hanging leg or knee raises this will target the lower abs.

I would try to keep your rep ranges no higher than 15...personally i try 2 keep it below 12 but it is up 2 u.

gd luck!!

[Cubanito1015]

I would take a look at Ab Ripper X from the program P90 X. Real awesome workout with exercises never seen before that really hit your abs hard. I have been doing it for 3 times a week now for about 3 months and it really shows definition.

[alex92]

thanks for the help guys. Yep I just figured out my bench can decline lol so I'm going to start doing some of those as well.

Is it OK what I'm doing (just improvising my ab workout and doing it differently every time? And switching between exercises randomly?)? That's OK, right?

[Ben11]

Hey, I'd say it is ok to keep switching, it means your muscles wont get used to the same workout/movement. So yes.

Out of interest what bench do you have? I don't think mine declines wish it did.

[alex92]

i picked up some infiniti bench on ebay second hand but it's awesome. does incline/decline, preacher curl addon, lat pulldown/chin up/wide grip pullup addon, leg extension/curl addon and everything.

And yeah that's what I was thinking. Muscles won't get used to the same stuff