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I understand that "Abs are 70% diet and 30% training" and all of the other cliches out there about "how to get a six pack". This is not the purpose of this question. I think all of those cliche sayings have ruined my focus on abs. I went from training hard 5 days a week to decently easy ab workouts 3 days a week because people kept on saying "abs are made in the kitchen". I do not want to know how to cut fat off of my abs because I don't have much as it is. I can see my abs and obliques very well and I am now working for ab depth and mass.

So my question is, how can I increase the depth of my abdominal cuts and the size of my abs? I'm assuming that both are related in that - increasing ab size increases the depth of the cut.

Current Ab Workout Routine


Currently, I am training abs 3 days a week for about 15 minutes. I usually pick three exercises and do as many sets of 20 reps as I can in 15 minutes. I can usually complete 3 - 4 sets which (or 180 - 240 reps). I switch it up every day and make sure I target obliques, lower and upper abs. I usually take one day to focus on hanging ab workouts so I'm not always on the floor.

Current Exercise Regiment

  • Crunches
  • Hanging leg raises
  • Ankle Biters
  • Bicycle Crunches
  • Static Crunches
  • Elbows to knee
  • Side Twists
  • Bottoms up
  • Side plank
  • Mountain climbers to the side (Raise knees out to the side)
  • cacoons
  • in and outs

Routines Occasionally I'll use one of these routines

  • P90x Ab ripper x
  • Insanity cardio abs
  • Greg Plitt Ab Assault

Advice I was given


I started thinking about this because of some advice I was given recently. Yesterday I auditioned to be a model in a new fitness magazine. The interviewer said that he would like to see me increase ab depth. He said that increasing reps (to 500/day) and training abs daily would be really increase the depth of my abs to make them really "pop". Does this sound like good advice?

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The exercises you use could help. –  Dave Liepmann Nov 11 '13 at 16:16
    
@DaveLiepmann added –  Jordan Carroll Nov 11 '13 at 16:22

1 Answer 1

up vote 2 down vote accepted

Jordan,

Ab hypertrophy is going to occur like any other muscle -- train them, eat a calorie surplus and rest. All of the exercises that you listed are good. I would mix up rep schemes though -- go really heavy on weighted crunches for 3x8-10.

I'm new around here and not really familiar with the culture or any users, but I am assuming all of this ab work is on top of your normal lifting program. Because your abs will get a ton of work from squats and deadlifts.

Personally, deadlifting heavy grew my obliques/lower abs/v(whatever that's called) more than anything else.

Good luck man

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+1 for weighted crunches. Good advice, thanks man. –  Jordan Carroll Nov 12 '13 at 12:16

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