Do I even need to do specific ab work?

[g8r80]

Here is my routine:

Upperbody stuff (although not all during the same workout): dips, bench press, cable pulls, lat pulldowns, chinups. 2 - 3 x / week

Lower body stuf: Hack squats: 2 - 3x week

Aerobic:
Cycling 50 - 150 miles / week (2.5 - 8 hours / week)
Running: 2 - 5 miles / week, increasing to 5 - 10 miles / week
Swimming: to be added

Almost all my exercises are compound movements. Do I need to do ab work or am I getting enough as it is?

 

[bipennate]

What you need to do is more lower body exercise than just hack squats...then you can worry about what ab work you're doing...

 

[g8r80]

What you need to do is more lower body exercise than just hack squats...then you can worry about what ab work you're doing...

More lower body exercise than this?

Cycling 50 - 150 miles / week (2.5 - 8 hours / week)
Running: 2 - 5 miles / week, increasing to 5 - 10 miles / week

 

[davidjr74]

More lower body exercise than this?

Cycling 50 - 150 miles / week (2.5 - 8 hours / week)
Running: 2 - 5 miles / week, increasing to 5 - 10 miles / week

Thats just cardio. You need to build size and strength in your legs. Exercises like:

Deadlifts
Squats
Lunges
Ham Curls
Calve Raises

As for specific ab work; you should include it. Your Core is probably the most important area of your body. Exercises like:

Cable Ab Crunches
Supermans
Bicycle Situps
Weighted Leg raises

Are important. They are MUSCLES too. So treat them like one. Give em' proper rest and sets/reps like any other muscle.

 

[g8r80]

Thats just cardio. You need to build size and strength in your legs.

The running, I agree, is primarily for cardo. The cycling is way more than just cardio...

I'll post pics of my legs. I am fine with the size of my legs, they are as big or bigger than most cyclists and triathletes my height. Like everyone, I would like more strength, but mostly endurance strength (increased capillarization, higher anaerobic / lactate threshold, higher lactate threshold pain tolerance, increased mitochondria) that you get from hours on the bike and not from the weight room.

 

[davidjr74]

The running, I agree, is primarily for cardo. The cycling is way more than just cardio...

I'll post pics of my legs. I am fine with the size of my legs, they are as big or bigger than most cyclists and triathletes my height. Like everyone, I would like more strength, but mostly endurance strength (increased capillarization, higher anaerobic / lactate threshold, higher lactate threshold pain tolerance, increased mitochondria) that you get from hours on the bike and not from the weight room.

If thats the case then you could switch up your set/reps each workout. Have one workout with High Intensity and Low Reps for Strength and another workout where you use High Reps and low weight. This will give you good variety.

 

[Chillen]

I would add the dead lift (indirect torso/ab work), Richard. And, yes I do recommend you perform direct torso work in your present body composition. You may want to consider the regular squat (barbell behind neck and resting on traps/shoulders) and lunges.

 

[flyinfree]

hey-- or you coul always just gain another 20 lbs and then runnin would be like deadlift, calve raises for each step!

and that would help me KICK YOUR BUTT int h horribel hundred!!!!



Yeah eyah that's it!!

hehehehe


FF

 

[g8r80]

If thats the case then you could switch up your set/reps each workout. Have one workout with High Intensity and Low Reps for Strength and another workout where you use High Reps and low weight. This will give you good variety.

Ya know, I've been reading the Cyclist's Training Bible and that is the standard protocol for cycle racing; long, hard runs to get the endurance benefits and high intensity intervals. I am at a point where I have enough base strength so that I can now benefit from intervals. I started doing them a couple of weeks ago but haven't seen the benefits yet. Soon. Thanks.

I would add the dead lift (indirect torso/ab work), Richard. And, yes I do recommend you perform direct torso work in your present body composition. You may want to consider the regular squat (barbell behind neck and resting on traps/shoulders) and lunges.

Actually, Chillen, I don't do the dead lift or true squats because I haven't take the time to learn how to do them without hurting myself. Hack squats use a padded support to remove any risk of injury to neck or back. As for lunges, they flat out hurt, man, and it is hard to fit them in on days that I am not cycling, doing hack squats, or recovering from either. But, I respect your opinion on abs. Now, when I add ab work, I'll have to add the antagonistic muscle exercise as well, right? What, specifically antagonizes the abs? Lower back? What exercises do you recommend for that?

hey-- or you coul always just gain another 20 lbs

Easier done than said...:yelrotflmao: I get a kick out of the weighted exercise vests that they sell; I save $40 by carrying my own!

 

[goergen1]

Do I need to do ab work or am I getting enough as it is?

Everyone needs ab work. Rotate the exercises, sometimes rotating exercises, sometimes stabilization exercises, sometimes forward flexing exercises, sometimes back extension exercises.

You will find your weakest area after you have done some exercise from each of these areas.

 

[marko157]

my advice is take the time to learn proper form deadlifts and squats

you will not regret it

 

[Chillen]

Actually, Chillen, I don't do the dead lift or true squats because I haven't take the time to learn how to do them without hurting myself. Hack squats use a padded support to remove any risk of injury to neck or back. As for lunges, they flat out hurt, man, and it is hard to fit them in on days that I am not cycling, doing hack squats, or recovering from either. But, I respect your opinion on abs. Now, when I add ab work, I'll have to add the antagonistic muscle exercise as well, right? What, specifically antagonizes the abs? Lower back? What exercises do you recommend for that?

Deciding to do ab work is a function of what you what from them when you ask that question.

When I went after them, I wanted them to be strong and look good. So I WASNT in it just for.....vanity--I just wanted BOTH. (though I didnt train for endurance, I still can do over 600 situps without stopping)

With this in mind, you could go without doing direct ab work dependent on your goals.

What ever you decide, the ab/torso does get worked very good with the deadlift and squat. But this ISNT----the---reason to include them. These two lifts our BEASTS on overall-----MASS AND STRENGTH---this is the TRUE reason to include them.

I owe ALOT of my torso strength and appearance to the Deadlift and Squat.

Getting proper form on the deadlift is simply a matter of reading on it and viewing videos, and taking very light weight (at first) and performing the exercise with the intent on getting form down.

In addition, you dont have to go heavy. You can slowly and methodically work your way UP according to what your body is allowing and telling you.

With the deadlift the main thing is to keep the back straight and the head UP as you bend at the knees and grasp the bar.

I harp on this excercise because its a beast (and in fact works the torso a great deal), and you can just work with it slowly-------and smart----and it could work for you.

You can approach the squat in the same manner. Outside of physical limitations, you are in my opinion, doing a disservice to yourself not including them in your routine: where there is WILL there is a way.

Hanging Leg Raises and Hyperextensions (pretty dang tough).

I also recommend: Crunches/Weighed Crunches. Half-up sit-ups (weighted)
(30 degrees).



Best wishes to you my friend,




Chillen

 

[fitgirl19]

What if I want flat abs - but I don't want to gain inches around my stomach?

I am at the brink where I have done a lot of cardio to slim down, and I know that strength training will help maintain my hard work, but what if I don't want to have a thicker waist because of too much ab work?

 

[g8r80]

My wife's personal trainer told her to do the upper and lower ab work, but to go easy on the obliques to avoid having a waist like a man.