Reminder that abs are made by stacking on heavy weights and not eating like a teenage girl. You have to train them like any other muscle.
>>76569256Going heavy on most compounds is enough for them to grow
>>76569273this is the conventional wisdom but in the end it is short sightedif you want your abs to pop you should train them like anything else
>>76569273compounds do not train your abdominal muscles, because the only thing youre doing is bracing, which will just train your diaphragm and give you a box-shaped midsectionstop repeating bullshit you read on the internet from fat powershitters
>>76569256Every single person I see using this machine is either fat or an extremely old, weak man. Do dragonflags instead. Start with just your legs if you can't do a full one, work up to them.
i like weighted hollow body holds~30s with a dumbbell held between the feet
>>76569256I changed lne thing about training abs and it exploded my gains to having them be more visible in a couple weeks. I'm bot telling you what it is though because this board is ran by trannies who ban for racism. We must combat censorship on all levels. Leave this gay bitch board.
I know, I just did 50kg weighted crunches.Awful exercise
>>76569256>>76569293I don't think anyone disagrees, however.As far is largely what kills definition and bellies are fat rich areas if you want definition in your abs you will have to cut fat.
>>76569256GHD Sit Ups are pretty effective if your gym has one.Even without external weight they are hard because of the long lever arm at the very beginning of the movement.You can add weight by either holding a medicine ball close to your torso or holding a plate/kettlebell, etc. either close to your belly or if you want it to be really hard you can extend it over/behind your head.I think hanging leg raises/toes to bar are actually pretty effective even without adding much weight, you can progressively overload by doing the movements slower/under more control and doing more reps.
>>76569256Exactly. Stacking weight on your squat and deadlift. Anything else is a waste of time.
>>76570178Loooooooooool. Explain how people have made their deadlift go up with only deadlifts then. Are you saying that their abs remained weak and didn't get stronger? Strength=size. Stop listening to roid users. Go ahead and do weighted crunches like a faggot if you want. You wont progressively overload that for very long.
>>76569256I heard weight doesnt matter and that intensity and failure while maintaining the muscle under tension is the most important for hypertrophy.Those were some gay medical papers and studies with n=a billion or something though so they're probably wrong right?
>>76569256This shit hurts my back, tell me something else.
>>76570566how do you want to train your abs other than performing the main function of your abdominals, that is curving your spine and body? Whatever you do for the abs, ideally you would perform this movement. That's like asking how can you train your quads without bending the knee.Strengthen your lower back, do barebell rows. Or actually use your abdominal muscles to fold instaed of being like a jello.
>>76570604I don't feel my abs doing anything on the machine, only my back.
>>76570604You fail to understand that training involves progressively adding weight. You can't progressively overload the weighted crunch machine or any machine for that matter
>>76570615so learn to do the exercise properly? lol>>76570619>You can't progressively overload the weighted crunch machinethe OP's pic of the machine literally has a place to add the weight? what are you talking about.
>>76570625You can only add weight for a month or two before you get stuck and need to actually increase your strength (squat and deadlift) to progress. Everyone that uses exclusively machines makes no gains for this reason. They're a waste of time.
>>76570381>GHD Sit Upshttps://www.youtube.com/watch?v=drtWxWK8QOMfound this vid, why is she using momentum of rapidly stretching those knees to come up? isnt she using her hip flexors with that and bracing the core with her tva and just a fraction of her the rectus abdominis as in stabilizing, but not the driver
>>76569273LMAO
>>76570649she is doing some shit, here is better positioning for targeting abs https://www.youtube.com/watch?v=HV9DjPql61g&t=21
>>76570679>>76570178Post abs, DYELs
>>76569273did you ever felt doms from that in your abs?
>>76570725My most insane abs DOMs were from squeezing really hard on the deadlift and overhead press/push press
>>76570725>Doms equates to muscle growthKek, now I know you're a dyel
>>76570717>GHD situpso this is just a crunch, but with overextension in the abs for fuller range motion..how does that perform compared to weighted crunches?
>>76570224>I changed one thing about training abs and it exploded my gains to having them be more visible in a couple weeks. I'm bot telling you what it is though because this board is ran by trannies who ban for racism. We must combat censorship on all levels. Leave this gay bitch board.u're gonna impersoate me and pretend u are extra retarded bot? this>I changed one thing about training abs2 things, everything is very precise isometric hold and so are abdominals >I changed one thing about training absyes u need to crunch while pulling legs DOWN, pull your heels down and to your srse and then crunch >what it do?it switches off ilipsoas which u don't get with these fancy approaches:>>76570717>>76570649love how the roided twink with asian sidekick gets so winded just standing there and talking lol D: he is genuinely gasping for air lol :D u just need to lay flat on your back extend legs almost fully and hook heels on edge of a sort and crunch & hold >>76567027>and abs are easily isolated from iliopsoas when u hook heels on edge of bed and pull down as u crunch, pull heels to ur ass and down - switches off iliopsoas, gives u abs in weeks cause it's again noobz gainz - new stimuliit's always pictured until u pull your legs down in relation to pelvis
>>76570845>crunch, but with overextension in the abs for fuller range motion.range of motion is completely irrelevant, muscle engagement, pinpoint accuracy precise load is where it's at bot >>76570847
Psoaschizo is here again.
lol these attempts at discouraging people from doing direct ab work feel more and more like an ill-willed sabotagesame with forearms and calves
>>76569256Everyone cheats on these machines. They use their shoulders to pull the weight instead of their abs
>>76570854i dont get it. why should that ghd situp with pressing through knees and isometric hold of the core be better than crunches or planks then? she is using the momentum of the knees to knot have it loaded on the back/psoas muscles? but why then not doing plank variations, as those dont load the psoas or back as much. and why would those train the abs better? mind you i differ between abs and core
>>76570888>>76570986>>76571030>>76571053active hip extension disengages psoas and u're left with just abs to perform crunch bot, it is actually fucking genious :D >>>76567027 >>and abs are easily isolated from iliopsoas when u hook heels on edge of bed and pull down as u crunch, pull heels to ur ass and down - switches off iliopsoas, gives u abs in weeks cause it's again noobz gainz - new stimuli
>>76571118Post abs
>>76569273Anons avoid this broscience at all cost. TRAIN YOUR CORE. Aesthetically better but more importantly better for spinal health etc
>>76570986>lol these attempts at discouraging people from doing direct ab work feel more and more like an ill-willed sabotage>same with forearms and calvesIf you wanted to look athletic and strong without looking like a gymcel, big calves, forearms and neck along with some defined abs gets you there. It's the definition of bird-birded girls' desire "I wanna guy who's muscular but like doesn't go to the gym." The opposite of the Jersey Shore big bi's and chest but "why would u work calves or forearms bro they get enough work from benching"
>>76569293>>76570178>>76570679>>76571206cope seethe and dilate. i dont train abs. post what targeting abs gave you.
>>76570649You can obviously build tons of muscle without doing movements all slow and controlled or doing some extreme stretch like formfags obsess over. Most people never squat anything close to ATG but still build legs perfectly fine doing it that way.
>>76572433but i am interested in the differences of muscle activation of disengaging psoas muscle, and having isometric exercises vs. crunches vs. crunches vs. weighted crunches. i certainly dont believe that compound is enough to train them, but that its dangerous like>>76570847sketched out, since it gets overloaded without proper training to compensate. but that video with the woman hoisting her upper body through extenting her knees was bewildering. even if you are athletic and you can brace your core, what benefit does it have, if you are not extenting your abs anyways, but just keeping it stationary and only move through your knees? yes, i get the feeling there are modern takes on a variety of excercises that bring only a miniscule of advantage, meaning in competitions where every second counts
>>76572602Even if the knees are extending the hips are still flexing, so it's basically a compound movement that probably hits the hip flexors, abs, and even the quadriceps (especially the rectus femoris since it is also a hip flexor) to some extent.A GHD Sit up where you actively let your back extend all the way out into full hip extension and then come forward and 'compress' your body using your abs and hip flexors is basically a pretty good compound exercise that will hit your abs and hip flexors and rectus femoris really well.What is the purpose of 'disengaging' the psoas when in pretty much any athletic/normal activity the psoas and abs are meant to work together? In a vertical or broad jump or during sprinting if you watch people their spinal erectors noticeably extend to create additional extension power created by knee and hip extension, why wouldn't your abs do something similar in a movement where your hips are flexing?
>>76570566How are you managing to do it SO wrong that your back hurts?
>>76571275
>>76570986normies do the same thing with shoulders because everybody is embarrassed to do lateral raises or rear delt flies with 10 to 15 pound dumbbells
>>76573466Your not him if you are though. I hope you are doing well you had some newer photos of your cut right? Your physique really inspired me when I first started
>>76569256How are you supposed to use this machine really?I do it but I'm kind of limited at how much weight I can start with because the machine starts with a degree of back extension that feels harmful. Should I just do decline sit-ups with a plate?
>>76571275this is me FAT and even FAT i look better than your ab implant image
>>76572936>spinal erectors noticeably extend to create additional extension power created by knee and hip extension, why wouldn't your abs do something similar in a movement where your hips are flexing?lol ok understood now
