The Advanced routines make use of the toughest exercises and also the best techniques for increasing intensity. The bodybuilding program uses a periodization approach where one workout session is done using mainly high reps to target the slow twitch oxidative muscle fibers of the abs, the second sessions targets an even split of fast and slow twitch fibers and the final session just concentrates on the fast twitch fibers. Again, remember that the goal of the bodybuilding program is to create thicker looking abs and deeper groves in between them.
The figure programs will use a slight amount of resistance in order to strengthen the abs but using high repetitions in order to keep the slender look. Some resistance is needed at the advanced level as there is still a need to create some depth in between the muscles of the abdominal wall.
Note on TVA Training: At this level you can train the TVA unconsciously by attempting to keep the waist line tucked in at all times at least whenever you stand. Believe it or not that works well. You can also continue to do the 5 sets of Vacuums but increase the time under tension to 60 seconds. Also, whenever you perform the exercises, make sure to bring your belly button in as far as possible. This also works the TVA.
Advanced Ab Workout Plan For Bodybuilders
Train your abs three time a week or even every other day by alternating between Workouts (A), (B), and (C):
Workout (A)
Superset:
Bicycle Crunches - 4 sets of 50-100 reps
Crunches on Flat Bench - 4 sets of 50-100 reps
Leg Raises on Flat Bench - 4 sets to failure
Notes:
- All of these exercises will be performed in a sequence on a flat surface such as a bench.
- For the leg raises, bring your legs up until you create a 90-degree angle between the legs and the torso. For this exercise, just concentrate on form and feel and do as many reps as you can.
Workout (B)
Superset:
Hanging Leg Raises - 3 sets of 10-15 reps
Hanging Knee-Ups (to the side) - 3 sets of 10-15 reps
Superset:
Swiss Ball Crunches with Side Rotation holding Medicine Ball in your hands - 3 sets of 20-25 per side
Weighted Swiss Ball Crunches - 3 sets of 8-10 reps
Single Set:
Bicycle Crunches - 3 sets of 25-45 reps per side
Notes:
For the swiss ball exercise with side rotations hold a medicine ball in front of you with your arms extended (arms will create a 90-degree angle with the torso). 2. For the weighted crunches, you can hold the medicine ball with your arms extended over your head (in this case, both the arms and the torso create a straight line).
Workout (C)
Modified Superset:
Weighted Knee-Ins - 3 sets of 6-8 reps
Weighted Swiss Ball Crunches - 3 sets of 6-8 reps
Modified Superset:
Weighted V-Ups - 3 sets of 6-8 reps
Rope Crunches - 3 sets of 6-8 reps
Notes:
- Weighted knee-ins and weighted v-ups will use a dumbbell in between your feet. Just be sure to start out light with the dumbbells as you do not want to incur an injury due to too much weight. Many times, a small 5-lb dumbbell will do the job. For the more advanced up to 25-lbs.
- To make the weighted knee-ins even more challenging, try also holding a medicine ball in your hands in addition to a dumbbell in between your feet. This is a super advanced form of this exercise as when you perform it in this manner you won't be able to use your arms behind you to stabilize your torso.
- Remember that in a modified superset you perform the first exercise, rest 90 seconds, perform the second one, rest 90 seconds and then start over.
