Steven Ravnstag Posted May 1, 2017 Share Posted May 1, 2017 What are the best exercises and set/rep scheme for significant, Eugene Sandow-style abdominal hypertrophy? I'm progressing through Foundation (on L-Sits currently for Manna) but I'm interested in playing around with some midsection development because the Greek statue torso looks cool. I mean, who looks like that anymore? I remember Coach talking about the biceps being an endurance muscle and how therefore they explode with higher rep rope climbs (rather than adding weight to lower reps) and I wonder if this is likely to apply to the musculature of the torso as well. Thank you! Link to comment Share on other sites More sharing options...
Jon Douglas Posted May 1, 2017 Share Posted May 1, 2017 I would say so. I certainly had the most hypertrophy in my abs I ever had when performing a lot of weighted sit-ups, particularly decline sit-ups, for higher rep sets. That plus support work, farmers walks, heavy ruck etc build that in the guys I gym with. I realise that's fairly anecdotal but I see it fairly consistently. Others may have similar experience. 2 Link to comment Share on other sites More sharing options...
Steven Ravnstag Posted May 1, 2017 Author Share Posted May 1, 2017 Thank you very much for the reply, Jon. Can you give a ballpark on what higher rep means for you in this context? The use of weight squares with my intuition on the subject. That plus some of the movements from Foundation (the leg raise and windshield wipers in particular) performed for higher reps would probably do nicely. Thanks again! Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted May 1, 2017 Share Posted May 1, 2017 The best-weighted exercise it is the diet. Everyone, I say everyone has abs because they are postural muscles, they are simply under a layer of fat. 5 Link to comment Share on other sites More sharing options...
Steven Ravnstag Posted May 1, 2017 Author Share Posted May 1, 2017 Thank you, Alessandro. In my case diet associated body composition is not the limiting factor. 1 Link to comment Share on other sites More sharing options...
Jon Douglas Posted May 1, 2017 Share Posted May 1, 2017 6 hours ago, Steven Ravnstag said: Thank you very much for the reply, Jon. Can you give a ballpark on what higher rep means for you in this context? The use of weight squares with my intuition on the subject. That plus some of the movements from Foundation (the leg raise and windshield wipers in particular) performed for higher reps would probably do nicely. Thanks again! Not less than 15 and more often 20-30 reps per set as a rule of thumb has been my experience 2 Link to comment Share on other sites More sharing options...
Steven Ravnstag Posted May 2, 2017 Author Share Posted May 2, 2017 Thank you Sir! These guidelines will be invaluable in my old time strongman torso quest! 1 Link to comment Share on other sites More sharing options...
Darin Phoenix Posted May 11, 2017 Share Posted May 11, 2017 I tend to agree with what both Jon and Alessandro have said. The core being postural muscles respond particularly well to higher reps. I love adding some weight to things like leg raises as I feel that it builds some density in the musculature. But Alessandro mentioned the leaner you are the better your abs will look. 1 Link to comment Share on other sites More sharing options...
John Kiggundu Posted May 15, 2017 Share Posted May 15, 2017 On 4/30/2017 at 8:25 PM, Steven Ravnstag said: What are the best exercises and set/rep scheme for significant, Eugene Sandow-style abdominal hypertrophy? I'm progressing through Foundation (on L-Sits currently for Manna) but I'm interested in playing around with some midsection development because the Greek statue torso looks cool. I mean, who looks like that anymore? I remember Coach talking about the biceps being an endurance muscle and how therefore they explode with higher rep rope climbs (rather than adding weight to lower reps) and I wonder if this is likely to apply to the musculature of the torso as well. Thank you! After a while you'll get bored with the "abdominal hypertrophy" look and favor compression strength which is an absolute prerequisite for all advanced gymnastic strength movements. 3 Link to comment Share on other sites More sharing options...
Suzanna McGee Posted May 15, 2017 Share Posted May 15, 2017 12 hours ago, John Kiggundu said: After a while you'll get bored with the "abdominal hypertrophy" look and favor compression strength which is an absolute prerequisite for all advanced gymnastic strength movements. Amen to that. You are so right. I used to be (before GST) "abs abs abs, I want pretty abs" and was doing abs all the time. Now I got over it and I am more "compression compression, hip-flexors hip-flexors, how can I get more?" lol And the abs are just happening "on their own" :-) 3 Link to comment Share on other sites More sharing options...
Oussama KHELLADI Posted May 15, 2017 Share Posted May 15, 2017 51 minutes ago, Suzanna McGee said: Amen to that. You are so right. I used to be (before GST) "abs abs abs, I want pretty abs" and was doing abs all the time. Now I got over it and I am more "compression compression, hip-flexors hip-flexors, how can I get more?" lol And the abs are just happening "on their own" :-) Compressione per sempre 1 Link to comment Share on other sites More sharing options...
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