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In some of my early competitions, judges would tell me that my abs looked great

when flexed, but when standing relaxed they were hardly visible. I heard that me
ssage loud and clear and knew it was time to step up my abdominal training and t
o start building some bricks in my midsection. The following have been the key rea
sons behind my abdominal metamorphosis.
Ab Training Tips
Training them twice weekly without fail.
Treating them like any other muscle group rather than an afterthought.
Slowing the tempo and focusing on both the stretch and squeeze of each exercise.
Adding more resistance to every abdominal movement so that fewer reps can be per
Taking every set to failure.
Finding a core of abdominal exercises that I personally feel the most and sticking
with them.
Preferred Ab Exercises
Weighted Floor Crunches
Cable Crunches
Seated Crunch Machine
Hanging Straight and Bent Leg Raises
Incline Straight and Bent Leg Raises
Lying Side Crunch
Cable Side Crunch
This is an outline of the kind of program I use for getting my Abs-On!
Weighted Floor Crunches (with up to a 120 lb. DB on my chest): 3-4 x 10-12
Hanging or Supported Straight Leg Raise (with DB held between feet): 3-4 x 10-12
Cable Crunch: 2-3 x 12-15
Incline Straight Leg Raise: 2-3 x 15-20
Lying Side Crunch: 2-3 x 20-25 each side
Dropset-Seated Crunch Machine: 2 x 15-20, drop, 8-10
Superset-Hanging or Supported Bent Leg Raise/Incline Bent Leg Raise: 2 x 15-20 e
Rest Pause-Cable Side Crunch: 1 x 12-15, rest 10 seconds max reps, rest 20 seconds m
ax reps
After two cycles of the above I like to shuffle around the exercises a bit to pr
ovide variation and keep stimulating the muscles, mind and CNS in a unique manne
r. I should also point out that I have built a very strong mind/muscle connectio
n with my abdominals, which helps immensely in keeping the hip flexors out of al
l leg raise-type movements.
Try this program yourself utilizing the same exercises I do, or better yet the o
nes you have personally found most effective. There is no magic formula behind b
uilding bricks for abs
what it takes is committing to treat them just like any oth
er major muscle group.