Re: Abs more often?

[Guest guest]

Check out the Ab Bootcamp workout in the club Files section:

/files/

A lot of people do that ab routine three times a week on cardio days.

The only thing you don't want to do is trade in a serious ab workout

(one with challenging resistance that leaves you sore and requires at

least 48 hours of recovery) for hundreds of much less effective daily

crunches. Here's my take on that:

Abs Every Day?

http://www.skwigg.com/id31.html

If you're doing BFL abs by the book, you can increase intensity on the

sets by slowing them down a little each time and/or holding it at the

top of the movement.

Like, for crunches do:

12 reps at a normal pace

10 reps even slower

8 reps slower still

6 reps maybe holding the crunch for a full 5 seconds at the top

12 reps of the original exercise, normal speed

12 reps of a different exercise

If you're not using any added resistance like a cable machine or

holding weights on your chest, the increasing difficulty comes from

going very painstakingly slow, very tight contractions, perfect form.

Don't use any momentum at all. Don't lace your fingers or yank on the

back of your head. Relax your upper body, breathe, and make those abs

do ALL of the work. Exahale as you contract up and inhale as you

return to the starting position, but don't lie back all the way and

relax betwen reps. If your exercise is crunches, your shoulders should

be up off the mat and your abs contracted the whole time. Don't let

the tension off, make them scream. :-)

On 1/3/06, perditagal <bookmommy@...> wrote:

> If I have a LBWO scheduled just once this week that means I only do

> Abs once also. Is this enough to work those muscles?

>

> Does anyone do abs more often than what BFL recommends? Say, 2-3x a

> week?

>

> Thanks,

>

[Guest guest]

Thanks, ! I'm off to check the abs bootcamp and your article.

Blessings,

[Guest guest]

Thanks, ! I'm off to check the abs bootcamp and your article.

Blessings,

[Guest guest]

I do...I do abs 4 times a week

>

> If I have a LBWO scheduled just once this week that means I only do

> Abs once also. Is this enough to work those muscles?

>

> Does anyone do abs more often than what BFL recommends? Say, 2-3x a

> week?

>

> Thanks,

>

>

[Guest guest]

The Abs need rest just like any other muscle. I do, however, follow what

recommends in his book Absolution. I workout my abs after my HIIT. I do

one exercise each of Abs, Lower Abs, and Obliques -- 3 sets 15 reps each. The

rest of my workout is BFL.

-------------- Original message ----------------------

From: " perditagal " <bookmommy@...>

[Guest guest]

Thanks for the tip! Do you think this is a must-have book? Or can I do

without it?

>

> The Abs need rest just like any other muscle. I do, however, follow

what recommends in his book Absolution. I workout my

abs after my HIIT. I do one exercise each of Abs, Lower Abs, and

Obliques -- 3 sets 15 reps each. The rest of my workout is BFL.

>

[Guest guest]

I dont think its Must-have, you can get some good ideas just from the web

site...

http://www.bestabs.com/

he has some great workout worksheets you can download, and you can download the

first couple chapters.

(plus he is yummy to look at)

Its really very similiar to BFL. Except with the Abs deviation and he starts

with 15 reps, then 12,10,8,6,12, another exercise with 12. He also advocates

cardio every day. On the weight training days Low or Moderate intensity and HIIT

on the alternate days with abs.

For meals he also says 6 meals. He really pushes supplements. Its a good read if

your someone likes me that likes a lot of details.

-------------- Original message ----------------------

From: " perditagal " <bookmommy@...>

[Guest guest]

Thank you for the link, Cyndi.

His take on motivation is good to keep in mind;

http://www.bestabs.com/absolution/answers.asp

M.

>

> I dont think its Must-have, you can get some good ideas just from

the web site...

> http://www.bestabs.com/

>