Ab development help

[drgoodbody]

I'm having trouble getting much mass on my abs, basically my ab muscles are pretty flat. Definition is there just no depth. Wanted to get some opinions on best exercises for adding ab mass. I'm not worried about my waist size for now, just would like a better set of popping abs.

BTW, my ab routine consists of 2 things:

Hanging leg raises
Sit-ups on an incline with a 35lb plate on my chest

Do these every workout, more or less (well not always on back or leg day, too tired then).

thanks,

DrG

 

[Dave_19]

I know thier are exercises for more mass, but the biggest factor is genetics, if you look at ahmid haider for example its just his genetics to have huge abs with very deep cuts.

 

[Dave_19]

heres a good example of gentics for abs:
**broken link removed**

 

[vitor]

I do cable Crunches, Neel down in front of the cable system, grab the rope, pull down, that helps I think.

My ab workout

4 Sets, Flat bench crunches leg strait
4 Sets, Reverse Crunches
4 Sets, Crunches on ab ball
4 sets side bends, 20 on each side

One big super set take 1-2 mins bewteen each rotation

 

[Nssca]

I know thier are exercises for more mass, but the biggest factor is genetics, if you look at ahmid haider for example its just his genetics to have huge abs with very deep cuts.

I agree. Your abs are about as developed as their going to get. the more the fat you lose the more defined they will be.

 

[TooPowerful4u]

heres a good example of gentics for abs:
**broken link removed**

WELL did you know Ahmad Haidar teaches an ab class 3x per day 5 days per week? (or at least i know he did for a few years) That might have a little to do with it.

I have pretty decent genetic abs, i get fat but they are set deep and round so im a fat boy with abs lol. My best advice is this . . .

Say fuck rep range and make each and every rep count for peak contraction. My favorite ab exercise is this... get a tricep pressdown rope and loop it around the handle or pad on a decline bench and face the other way. Now lay down and grab the handles while laying opposite way on the decline bench and do leg raises. When you get to the top lift your ass off the bench hard and SQUEEZE every damn rep with all ur might. Do a superset when you cant do those anymore, lay on the decline bench the correct way and do decline crunches. Lower yourself half way and then crunch up focusing on crunching your sternum to your pelvis and rolling it in a ball rather than "sitting up". Squeeze with all ur might again, peak contraction, every single rep. This is all i do for abs and seems to have worked well so far haha.

 

[drgoodbody]

Thanks guys -

Yes Dave, I agree alot has to do with genetics, but I don't think I've acheived my max development.

Vitor - thanks for the workout, will give it a shot. Do you really find side bends do much for you? I've always been skeptical about them. How are you doing them exactly?

TP4U - bro thanks for the input, but I can't visualize the exercise - call me blind and dumb , but do you have a pic?

Any other comments welcome,

DrG