Where should I put these 3 ab exercises?

[D_Bone_Steak]

Allocate one for each day of a push-pull-legs routine.

1) Hanging leg raise

2) Ab wheel rollout

3) Cable crunch

Updates

+1 y

Also: Read my response to @BoopBoopBeep

There is important supplemental info there that's too long to paste here.

[BoopBoopBeep]

Abs have such short recovery time you really can do them pretty much whenever you want provided you are a) getting enough protein and b) flushing out all the lactic acid before buildup. I'd do all three together just because that way you're doing full abs, but I'd want to see more oblique work than just a cable crunch which doesn't hit the side as much as the front. Also, remember cardio and lower back work, because if you're kidney zone is fat it comes around your obliques and makes you look less cut. SOOOO many people forget/ignore that and wonder why they don't look as chiseled as their buddy who does the same sets with them. He's probably doing more of the weighted hyperextensions here:

https://www.pinterest.com/pin/354306695687689887/

[D_Bone_Steak]

The push-pull-legs split already has my obliques popped and I have a six pack already. These are just supplemental for the end of the routines. I feel the same about the abs recovery time, thus one for each of the 3-day cycles, which just continues with no off days. But I do notice I just don't have enough gas in the tank for leg raises on the leg day... too overworked to complete them. That's sort of where I'm going with this.

The reason I choose these ab exercises outside of the fact that I do nothing ab specific already is that I'm prone to getting a pilonidal cyst if there is too much pressure put on my upper butt crack (hell no to incline situps for me), and also because I can adjust these exercises by weight instead of by reps... cables, leg weights, and back weight... I own all this equipment already.

I'm going to copy and paste what I wrote here in the update... info I neglected to add.

[RoοstеrBrеаst]

@d_bone_steak how about... no schedule and do them randomly whenever you have enough energy? This will "shock" the muscle... the most important part for growth.

[D_Bone_Steak]

@RoοstеrBrеаst Random stuff doesn't work for me. I keep meticulous records of where I'm at and what I've done. A strong believer in progressive overload.

Shocking the system or mixing it up seems to be really good advice for someone who just does, for example, bench and incline bench with the same weight and reps every single time... It'd help them out to hit some cables and try doing flys for once. As for me, I do it all already and there's not much to shock. As long as I stick to progressive overload, I'm in constant advancement in one form or another.

You know what I look like, the only reason I don't look like a monster beast like some on the tube is because I don't get on gear. (steroids) Still buffer than most without it though. Alcohol did enough for my liver so I'll just skip the idea of getting on gear. 😂

[RoοstеrBrеаst]

What I meant by randomness is the abs, I too experienced biggest mass gain on a schedule, even though the schedule too needs to change occasionally, but the abs seem to adapt to make the movement with more energy efficiency faster than other muscles. Though, I have to admit, I almost never exercised them with weight resistance. One of the concerns was it would ruin the natural function of the stabilization and breathing patterns.

I think certain AAS are more liver friendly than others. And there are liver protective supplements which I think you yourself told me about already so you probably take them.

[RoοstеrBrеаst]

If you look at the most aesthetic abs, they're not huge. They pop mostly for being lean, but the ones that look like you could lose a pencil in between the separations, because they're so square, aren't aesthetic.

I think this is natural because they are not meant to lift heavy weights. If your hip flexors kick in, then maybe there is a reason for it. Impaired pelvic floor muscle function and related shit is not fun.

The outer abs... they're not like pecs or something to lift heavy shit. So I guess even in the biological corners of the slutty female mind, huge abs aren't the biggest turn on.

[BoopBoopBeep]

Oh my bad... i thought you were talking about doing JUST those three. Haha, never mind then. Had a pilonidal cyst once. Good ol' army made me wait 6 months before anything fun afterwards. My civilian surgeon that got rid of it said I could do traditional ab work on one of those driving pillows that's doughnut shaped and that oughta be okay. So far so good. I actually like it better because it seems to force some balance work into it to, so, you know...

[Anonymous]

throughout the day spread it out so you're not over doing it

[RoοstеrBrеаst]

No, this way you're doing the opposite of body building. Keep it infrequent but deathly intense.

[D_Bone_Steak]

I've tried it. It doesn't work in comparison to stacking them all at once. It does work as compared to doing nothing though.

[Opinion Owner]

@RoοstеrBrеаst by spreading it out through the day you're giving your body sufficient time to recover periodically and able to maximize the full effect of the workout by going as hard as possible during each workout session when spread throughout the day

[Opinion Owner]

by spreading it out through the day you're giving your body sufficient time to recover periodically and able to maximize the full effect of the workout by going as hard as possible during each workout session when spread throughout the day

[RoοstеrBrеаst]

For mass gains the frequency is the enemy. Especially if we talk about more than twice a day.

Some say, "if your workout isn't at least 1% improved from the last, you have no place in the gym"

Similarly I would state, if you aren't too exhausted to to make an equal workout soon again, then you aren't making it intense enough.

You can't be going "as hard as possible" if you have the energy to do it again the same day.