i basically just want a KILLER ab exercise that will go as far as giving me a pump in my abs.

Russian twists w/ a weight plate on a decline bench.

You'll ***** in your gym shorts.

NOTE: The second sentence is not a joke. Make sure you use the facilities before doing this exercise.

LOL
heh...what are russian twists???lol...how heavy of a plate???

you basically hold the plate in front of you and twist your upper body to the left and to the right. go to google and search for them under images if you want to see what it looks like. also, that's mostly for obliques. just do crunches for abs, or weighted crunches on a decline bench if you want them to bulge.

nice...thanks for the tip. when you say hold the plate in front of you, how far in front?
thanks

i usually keep my arms bent at a 90 degree angle. so not TOO far in front otherwise it's just gonna get your arms tired holding the weight up.

thanks a lot; those sound real challenging! adding the resistance will overload my abs. good idea

I do it with BW alone on my 4x6 days, and a 10lb plate on my 8x3 days. Remember, take a dump before you do these because they don't call it "Rectus Abdominus" because it sounds cool.

Hit some zercher squats before the Russian twists and you'll have fun the next day.

lol...what are zercher squats???
how many sets of russian twists do u guys recommend?

Zerchers-hold the bb in the crook of your elbow. Now, squat.
http://www.kiltedthrower.com/video/Zercher490x2.wmv

are those for abs or legs???

Legs and strong core=abs. Not to mention lower back and etc.

OHHHH
so thats y people say you are missing out on big gains if you dont squat...thanks

i want to give you some abs exercise:
Abs Exercise for free hand
Bent Knee Abdominal Hip Raises:-------
Exercise Advice: Begin by lying on a mat on your back with your hands at your sides and your knees bent with your feet raised two inches off the floor. Bring your pelvis up and your knees up toward your chest, contracting your abdominals and hold for a two second count. Return to the start position and repeat until failure.

Decline Abdominal Crunches------
Exercise Advice: Using a decline bench, position yourself with your feet locked in at the top. Place your hands on either side of your head, without locking your fingers. Raise your body slowly while you contract your abs. Crunch up, bringing your elbows to either side of your thighs. At the top of the movement, flex your abs for a one-count and then slowly lower your body back to the starting position. Be sure to keep at least an inch or two of space between your back and the bench at the bottom of the movement. Also, for added muscle building, hold a weight plate across your chest for added resistance.

Reverse Decline Crunches----
Exercise Advice: Using a decline bench, lie on your back with your head at the top of the bench, near where your feet usually go. Next, hold the top of the bench with both hands. Hold your legs straight out together in the air, parallel to the floor using your abs to hold them there. Slowly bring your pelvis up and in towards your chest, having your abs control the movement. Slowly lower yourself back to the starting position, always keeping constant tension on your midsection.
If you want more in depth you can get the ebook here. Good luck!