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Anonymous
Alright, /fit/. I'm an intermediate-to-advanced bodybuilder.

I'm 5'11", 170 pounds. I have ~8-11% body fat. I can bench over 1.5x my weight, squat over 2x my weight, dead lift over 2x my weight.

I cut from 190 to 170 in the past 4 months, and I'm in pretty good shape; my abs are starting to show in any lighting and without flexing. Because they are, I'm going to begin training them much harder.

I already know the best individual exercises for ab workouts, but does anyone have a link to a preconceived total workout? (Exercises, sets, reps?) If anybody has their own, that'd be great too.

tl;dr SHARE YOUR BEST (TOTAL) WORKOUTS FOR ABS!

Thanks. :D
>> Anonymous
Abs alone? i like to stick to no BS foofy shit

ab roller from your toes out, then back up

these are fucking hard, you get static stability. use a barbell if you have no roller

decline crunch with extra weight - nuff said

db side bends - these work my obliques more than anything else, use heavy dbs like 80s, bend slowly and carefully


i would say stick in the same rep and set range you do for any other muscle group, for me its around 6 - 8 reps maybe 3/4 sets each.

i do rollers on their own, they are hard enough
>> Anonymous
^ this is same guy, how long have you been lifting?

im 5'10", went from 130 - 178lbs in about 18 months, my bench is 210, squat is 300, deadlift 370.

my lifts especially bench i feel are fucking weak for my weight, what did you do to get from my numbers to yours? is a rippetoes style/5x5 still viable?
>> Anonymous
I'm 19 years old, and I've lifted on and off since I was 16. Of those 3 years, I lifted seriously for a 6-12 month period, and I've been lifting seriously for the past 4 months (by lifting seriously I mean strict diet, strict regiment, almost never missing my schedule, and getting sick less often.)

In that 6-12 month period, I went from about 150 (with a 175 max) pounds to close to 190, with a max of 275. I was on a heavy bulk schedule with ~180-220+ grams of protein and 3.3-3.5k calories a day.

I'll go over what I did for chest, just so you can get a general idea of how I trained. During this time, I alternated my lifting schedule every 2 weeks. For 2 weeks, I'd do 5 exercises, 5 sets each. 1x12, 1x8, 1x6, 1x4, 1x1-3. I'd start with what I could do 12 reps with then up the weight in increments every single set, until I maxed out or was unable to do any.

The next 2 weeks, I'd do 5 exercises, 3 sets each, and start with the weight I finished on the last week. I'd do 3x1-5 reps for each exercise.

I varied it every 2 months or so but my chest workout usually consisted of Flat Bench/Decline w/ dumbbells/Incline Bench/Dumbbell chest fly/Cable cross. Because triceps came up on my chest days, I'd throw in (at first unweighted, and then gradually weighted and increased reps) dips during the transition. If you do them straight-back on a command chair, you can really feel it in your chest. (Continued in next post)
>> Anonymous
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Everyones different, though, of course. I know you know this, but stay away from any sort of machine, even the smith. Stick with compound exercises; your back appears to be really strong, considering that 370 deadlift. The 5x5 method is viable, of course, and it has been proven to increase gains. Eat well, stick to your schedule, switch up your workout so you don't plateau, and you'll see gains in time. Develop what works for you.

Check out the image I have attached. I posted it earlier but I can't find the thread with it.

Good luck coming up with a plan that works for you and I hope I was able to help. Thanks for the advice on abs. Anyone else?

By the way, here's my offer of an ab workout plan for motivation. What do you think?

http://exercise.about.com/od/abs/ss/abexercises.htm
{Timed Bicycle Exercise, 30-45 seconds.
[Rest 20-30 seconds]
Side Crunch, x15-30 reps.
[Rest 20-30 seconds]
Vertical Leg Crunch, x15-30 reps.
[Rest 20-30 seconds]
Inverted Reverse Crunch, x12-25 reps.
[Rest 20-30 seconds]
Timed Planks, 30-60 seconds.}
{ * } = repeat x2-3
>> Anonymous
thanks for the reply, i've been doing full body for a while but i seem to be stalling on them.

perhaps i should hit up a bench specialization program like westside 4 skinny bastards or something. my weak bench is because i hurt my wrist last December and only now has it healed enough to start benching again
>> Anonymous
I cant bulk on 3000 calories a day at 130 lbs. It sucks dick.

But I'm 105 pounds in my natural state so i'm not exactly the type of guy destined to be big am I.
>> Anonymous
>>133313

Have you ever tried dirty bulking on a 4k+ kCal diet?