kids ab training

[jjman]

Im 14 years of age and i have bein training abs for about 6 months, i lost quite alot of weight from playing league rugby for team. I pretty much have a 6 pack now but i can only see it when i look at self through a mirror, not when i look down on body from head. Is there any more ways of getting your ab's up so u can see them?

[bodybuilder]

Im 14 years of age and i have bein training abs for about 6 months, i lost quite alot of weight from playing league rugby for team. I pretty much have a 6 pack now but i can only see it when i look at self through a mirror, not when i look down on body from head. Is there any more ways of getting your ab's up so u can see them?

yes theres one ! use glasses

[jpabsmania7]

is anyone still in the kids forums? im 13 and at 10% bf i was wondering if anyone in their spare time can create a training program for me that mainly works abs so i can get ready for sleepaway camp on july 4th. email- [email protected]

[swanso5]

u put something in and i'll respond to it. as i said in other post bodyweight training is your best bet. the best one i've found is Death by Bodyweight by Ian King. chuck that in google and you'll find it. it's a little advanced but have a look at it and get back to me with what you think you can and can't do and we can alter it for u

[jpabsmania7]

hey swanso this is the routine you were talking about right?? http://www.t-nation.com/readTopic.do?id=459685. Today in the morning i worked out, this was routine. feel free to tweak. main focus is on abs from now until camp (july 4th).

started with...
75 crunches
2 sets of 20 situps (in between sets i did bicep curls, 10 on each arm)
40 total side jacknife
30 reverse crunhces
15 pullups
20 hanging knee raises
25 pushups
70 air bikes
20 crunches on swiss ball

[swanso5]

the link u put won't work for me but it took error to t-nation which is where it is...nothing looks sillier than someone with washboard abs and no chest arms and shoulders so don't neglect...stay off junk food, drink as much water as you can...the circuit program will burn fat covering your abs and bring them out...abs are like any other muscle so don't train everyday...if you can do crunch variations with weight plates as resistance

[jpabsmania7]

i know to train the rest of body too, but until camp is over main focus is abs. can you reccommend like an eating plan also?? I would really appreciate it.

[swanso5]

2 ways to get abs

1 - build them up doing crunch variations with added weight so as to make the muscle grow

2 - exercise and diet right down to get them to show

obviously the quickest way is both together. Crunches burn all calories so you need to work the whole body to burn fat. the heavier wt you can lift the beteer so that meabns Squats, Deadlifts, Cleans etc. you won't get abs by doing countless numbers of reps and sets and nothing else. you haven't got a lot of time either so yuo need to listen up and do wat's posted. Chad Waterbury has an article called Getting Lean Without Dieting or something like that. That program with a "lean" nutrition plan should work but you'll have to do the planned workouts fully. U'r only young so it may need to be tweaked. i'll look at it and post a little later gotta eat now and workout. be back in a few hrs. wat equipmemt you got available?

[swanso5]

Do this exact program. if u don't have the equipment than we'll replace it with something else. it will be better to focus on building the abs up than losing lots of considering you don't have much anyway which would be unhealthy and life threatening. the 1st 4 - 6 weeks hopefully serves as a muscle building phase with circuits and as the rest gets lower will turn into a fat burning program.

Day 1
ABS*
Skipping x 10mins
Flying Step Ups x 10 each leg...stay on toes entire exercise
Pull Ups do as many as you can but stop 1- 2 reps short of failure
1 Leg Squat with Back Leg Elevated x 1...do as many as you can as fast as you can then hold in middle range of motion for the rest of the minute...if you can do them for over 40secs continuously, do as many as you can and hold for 20seconds longer
Push Ups -same as 1 Leg Squats
Medicene Ball Throw and Sprint - Hold a MB at chest, squat down then jump up form bottom position and chest pass the MB as far as you can...sprint to the MB and repeat x 5mins...pace yourself
Hill Sprints x 5 - 10...depending on fitness level...find a steep incline...doesn't matter the distance just run up it as quick as you can, jog down and repeat

Day 2
ABS*
Wheelbarrow Walks x 50 meters
Burpee / Pull Up x 1min...stand under pull up bar, burpee with push up, stand up, jump up to bar and do pull up = 1 rep...go as fast as you can
Sit Up, Stand and Jump x 1min- start in a sit up position on the ground...use momentum to crunch up but up onto feet...squat down and jump as high as you can and repeat...go aas fast as you can
Backwards Running x 10mins...on an oval or paddock etc

Day 3
ABS*
Tabata Cardio - 20secs fast then 10secs slow x 8 cycles / 4mins...do anything you want (sprints, skipping, treadmill, bike etc

Start back at Day 1

For abs follow this program exactly. Do it first before circuits and it will work. You have 9 weeks i think so fits in perfectly. Read it and get back to me with what tyou don't understand. This is point version form but the articles on T-Nation if you want to look at it in it'd entirety.

Perfect 10 Training
High Frequency Training for Hypertrophy

•if you seek hypertrophy at the fastest possible rate, the more often you can train a muscle group the better…aim to train each muscle 3/week…gymnasts train at a frequent level but all they do is practice their routine with sub maximal int…stretching and ice massages are mandatory during initial periods of high frequency training…uses numerous exercise variations with different grips, stances, equipment etc…don’t try too much too soon…you will at least 3 sessions/week…choose 1 – 2 lagging muscles that you want to improve the most in the fastest possible time…perform different exercises for each session during the week using compound and iso exercises…don’t worry about tempo just be controlled during neg and as fast as you can during pos…perform stretches and ice massages after prescribed sessions…train through soreness…train the rest of the body as usual
Week 1: for weeks 1 – 4 choose 1 exercise for each lagging muscle each day…day 1 – 6 x 3, 6RM, 70secs rest…2 – off…3 – 3 x 10, 12, 120…4 – off…5 – 5 x 5, 8, 90…6 and 7 – off
Week 2: 1 – 7 x 3, 6, 70…2 – 2 x 25, 28 (less than 50%)…3 – 6 x 5, 8, 90…4 – 0ff…5 – 6 x 5, 8, 90…6 and 7 – off
Week 3: 1 – 8 x 3, 6, 70…2 – 2 x 25, 28, 180…3 – 5 x 10, 12, 120…4 – off…5 – 7 x 5, 8, 90…6 – 2 x 25, 28, 120…7 – off
Week 4: 1 – 3 x 3, 5, 70…2 – off…3 – 3 x 8, 12, 120…4 – off…5 – 2 x 12, 15, 90…6 and 7 – off
Week 5: for weeks 5 – 8 have at least 6hrs rest between am/pm sessions and stretch after each session with ice massages as prescribed…day 1 – 3 x 3, 5, 70 / 3 x 8, 12, 120, ice…2 – off…3 – 2 x 12, 15, 90 / 3 x 5, 8, 90, ice…4 – off…5 – 2 x 25, 28, 180 / 1 x 12, 12, to con F, ice…6 and 7 – off
Week 6: 1 – 4 x 3, 5, 70 / 4 x 8, 12, 120, ice…2 – 2 x 25, 28, 180…3 – 3 x 12, 15, 120 / 4 x 5, 8, 90, ice…4 – off…5 – 4 x 3, 6, 70 / 1 x 15, 15, con F, ice…6 – 2 x 25, 28, 120…7 – off
Week 7: 1 – 3 x 8, 10, 90 / 2 x 20, 24, 180, ice…2 – 2 x 25, 28, 180…3 – 3 x 3, 5, 70 / 3 x 12, 15, 120, ice…4 – 2 x 25, 28, 120…5 – 3 x 3, 5, 70 / 1 x 10, 10, con F, ice…6 – 2 x 25, 28, 180…7 – off
Week 8: complete rest
Week 9: 1 – 3 x 5, 7, 70 / 2 x 15, 18, 120, ice…2 – 2 x 25, 28, 180…3 – 3 x 3, 5, 70 / 2 x 20, 22, 180, ice…4 – 2 x 25, 28, 180…5 – 3 x 10, 12, 120 / 6 x 3, 5, 90, ice…6- 2 x 25, 28, 180 / 1 x 50, 50 (less than 25%)..7 - off

You will need to insert a day off somewhere but only once a week...do each day as a circuit starting with 120secs between exercises...each time around for each session decrease rest 10secs but with same sets and reps and load. You will need to find some ab exercises that have various degrees of difficulty but respective of you. A cable machine with a high and low pulley wood be ideal if you have one or access to 1.

6 x 3, 6RM, 70secs rest means to do 6 sets of 3 reps with a weight you could do 6 reps with but no more. This means that you will need to find an exercise that is so difficult you can only 6 reps with or an exercise that you can add weight to to allow for only 6 reps. By only doing 3 reps though it enables you train almost everyday so stick with parameters or it won't work at all.

For food follow this:

Good, Better, Best

Breaky
•Carbs – 2 wheat pancakes with honey / med bowl porridge with 2tbsp apple sauce / 50:50 mix cerial or fibre cerial…Protein – 6 – 8 egg whites with 2 slices of low fat cheese, 8 egg whites with 2 yolks, 4tbsp whey, skim milk

Pre Wts
•Carbs – meal replacement (35 – 40g) / 225g lean beef / 225g chicken…Protein – 340g low fat yoghurt / 5 – 6 egg whites / 1 – 2scp whey with water

During
Gatorade / 15 – 20g whey with water / 15g whey, 30g maltodextin powder with water

Post Wts
•Carbs – 3 slices white bread with jam / carb drink (75 – 100g) / sml bowl ground rice with 2tbsp sugar or 1 banana…Protein – 1pt skim milk / whet bar (20g) / 1 – 2 sc whey with water

Lunch
•Carbs – 2 – 3 slices wheat bread / med sweet spud or 250 – 400g brown rice / 200 – 300g pasta with broccoli…Protein – 1 – 2 chicken thighs or 175 – 225 minced turkey / 200g salmon with low fat mayo / 180 – 225g steak or shake

Dinner
•Carbs – 200g brown rice with 150g broccoli / 1 yam or sweet spud and green salad / 200g brown rice with 50g black beans and 200g veg…Protein – 4 – 6 slices cooked turkey / 150 – 200g tuna or salmon / 150g – 200g lean minced beef

Pre Cardio (fat loss)
•Carbs – sml bowl porridge / 200 – 500g veg / 3 – 6g aa’s…

Post Cardio (fat loss)
•200g pasta or 2 slices granary bread / 300g brown rice and beans or med yam / med bowl porridge or 150g cantaloupe, apple or strawberries

Bedtime
•Carbs – med spud or 250g rice / 2 – 3 slices or multigrain bread / sml bowl oatmeal cerial or med bran muffin…Protein – 1 – 2 chicken thighs / 225g lean minced beef / casein with water

hope this all makes sense it's a heap of different things from archives peiced together. Get back to me asap

[jpabsmania7]

the only equipment i have is a swiss ball, treadmill, and a pair of 5lb weights (i combine the 5lb together to make 10lb and no curls with 10lb)

[jpabsmania7]

swanso, do you have AIM or an email address??

[swanso5]

email is [email protected]

tabata method is too hard on treadmill as you need time to increase / decrease speed so sprints are better and skipping is next best, mix it arounfd though
should've explained wheelbarrow walks...fill up a wheelbarrow as much as you can handle and walk it (or jog / run it if you can balance it) 50 meters...this would be a killer for tabata but never heard of anyone doing it so you mite be the first (just thought of it now)
u will need to search for heaps of ab exercises and as you don't have much resistance (weights) make them bodyweight selections unless u can get some more wt plates (2.5, 5, 10pders)...each day calls for a different exercise but you need to choose an exercise which difficulty level is equal to reps listed...so if it calls for 8 x 3 u woodn't do regular floor crunches as u can do 75 of them so something like a pike or roll out might be harder...don't go to failure but pretty close to it on ALL sets of each exercise

[bodybuilder]

Im 14 years of age and i have bein training abs for about 6 months, i lost quite alot of weight from playing league rugby for team. I pretty much have a 6 pack now but i can only see it when i look at self through a mirror, not when i look down on body from head. Is there any more ways of getting your ab's up so u can see them?

yes theres one ! use glasses

post was the best here