Training abs for size

[karky]

Ok, so ive always been training abs for stability, doing planks, stuff like that.
I was just wondering if there is a difference between training them for stability and size? If you want those bulging abs that stick out, what exercises would be good to get the muscles to that level? (i understand that BF has to be low). Will planks and other stabilization exercises build them that way or are there other exersices that one should use to get them to grow more, if you dont care about the functional part?

PS: Im not saying im gonna give up training abs for stability, i would just want to know what i could do to promote more growth size wise.

[Lisa~]

Anything in a hypertrophy rep range with an appropriate load. So something like cable crunches for 3-4 sets of 10 reps with your 15 rep max. I got on a bit of a rant on the topic here:

Ab training - fast twitch or slow twitch fibers ?

[John Izzo]

Originally Posted by Lisa~

Anything in a hypertrophy rep range with an appropriate load. So something like cable crunches for 3-4 sets of 10 reps with your 15 rep max. I got on a bit of a rant on the topic here:

Ab training - fast twitch or slow twitch fibers ?

That was actually a good rant/post!

[karky]

thanks!
Also, are dynamic exercises better for size than static exercises? Like planks vs cable crunches? Or do i just think so because planks are usually done with holding for a long time building endurance, rather than adding alot of weight and holding for a short time, getting into the hyp range for static hold time (if there even is such a thing?)

[umass]

Originally Posted by karky

thanks!
Also, are dynamic exercises better for size than static exercises? Like planks vs cable crunches? Or do i just think so because planks are usually done with holding for a long time building endurance, rather than adding alot of weight and holding for a short time, getting into the hyp range for static hold time (if there even is such a thing?)

To build hypertrophy, you want something that fatigues the muscles in the 8-10ish rep range, so in time terms that would put you in the 40-60 second range roughly. That said most trainee can easily hit 75-90 seconds on static stuff, but in terms of static vs. dynamic think about the ratio of isometric work you would do to build your chest vs. dynamic movement. Which is my round about way of saying that I firmly believe in alot of static work for health and performance, but to build the size that you are talking about doing 3-4 sets of 8-10 reps would help.

[Jeff Rage]

Your abs are fast twitch.

I only work them in the 5-15 rep range, and do very little volume for them. For most of the year, I don't do any direct ab work.

[Frank.S]

I seem to only get around to hitting my abs directly every 3 weeks or month, maybe. I dont feel as if its holding me back either. Deadlifts do wonders for the whole 'core' region (boy to I hate that word).

[Jason B]

Originally Posted by Jeff Rage

Your abs are fast twitch.

I only work them in the 5-15 rep range, and do very little volume for them. For most of the year, I don't do any direct ab work.

Where'd you find that?

[GqArtguy]

Do side bends for thick abs, your obliques will be wider than your shoulders...:p

[karky]

Originally Posted by GqArtguy

Do side bends for thick abs, your obliques will be wider than your shoulders...:p

No thanks, Britny Spears aint my idol anymore :p