Has anybody actually tried this routine?
>>76696871FUCK YO COUCH, NIGGA
>>76696871Alright I'm sick of seeing retards pedalling their yearly ab fad p90x super ab ripper bullshit here. I'm gonna tell you this one time faggot.YOU TRAIN AB MUSCLES LIKE ANY OTHER MUSCLE! You want abs? You don't do 400 variations of situps. Just hit some weighted decline situps for 4x8 to target the upper abs, and do some weighted leg raises 4x8 to target the lower abs. That's it, those are the only two exercises you need. Train just like any other muscle, super set them even if you want. Do enough weight that you can barely finish the sets. You'll get bricked out abs with a fraction of the time. Other than that it's all about diet. Make sure you work flexibility with how high you can raise your legs, how close you can get your knees to your chest to avoid going to snap city on your lower back and can the full ROM on the weighted leg raises. You can also do some stretches to train the interior muscles that hold your organs in so you don't look bloated such as warrior stance.https://youtu.be/Lh1WguQCPvkDeadlifts also strengthen the core. You should already have that in your routine anyways. So the only two fucking ab workouts you need are weighted decline situps and weighted legraises. Stop falling for other stupid shit you dumb retard.
>>76696918>s. Just hit some weighted decline situps for 4x8 to target the upper iliopsoas, and do some weighted leg raises 4x8 to target iliopsoas again. but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legs
>>76697010Your method of writing is so retarded I don't even know what you're trying to imply.
>>76697015>method of writing>Just hit some weighted decline situps for 4x8 to target the upper iliopsoas, and do some weighted leg raises 4x8 to target iliopsoas again.but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legsbetter bot? :D it's not abs, that's why it doesn't work and that's why there are so many myths around it u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion lift your knee up as high as it goes standingthen bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>76696871I’d give it a go, but I don’t have any Huey Lewis CDs
>>76697035The CD is essential... sorry
>>76697022Bot schizo! You are becoming less of an asshole! Now just try to give your advice again but without typing "bot" or ":D" or "u" and people MIGHT start actually listening to your advice. You fucking stupid faggot
>>76696871If you have a well rounded workout program, which should include compounds and hiit you wont even need to train abs. same for delts and traps. only roidfreaks need an iso for every muscle in the body.
>>76697035>>76697087>>76697215>>76697225>"bot" or ":D" or "u" and people MIGHT start actually listening to your advice. You fucking stupid faggotbot, legs have NOTHING TO DO with abs, u want your legs completely relaxed, hip and knee in full flexion to get to abs, like so bot: >>76697022:D botino cretino, boto itioto, retardo botardo :D no leg raises are not for abs, no situp is not for abs and no crunch is also not for abs - these are all predominantly iliopsoas and rectus femoris motions bitch bot gpt D: and no, squats nor deadlift won't build yo abs lol
>>76697428cable crunch builds abs :D botino cretino, boto itioto, retardo botardo :D :D botino cretino, boto itioto, retardo botardo :D :D botino cretino, boto itioto, retardo botardo :D
>>76697505>cable crunch builds absno it doesn't - u are pulling torso and pelvis onto fixed legs with iliopsoas, rectus femoris not abs bot mine: >>76696427>>76697428>>76697022u need to pull directly on pelvis when upper body is fixed and iliopsoas can't do shit anymore cause hips are so flexed >>76697022>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion
>>76697544How can you be this retarded? If you do a cable crunch you can literally feel how fucked up your abs are. It feels like being punched in the gut. It's the same position as what you described just inverted, you're kneeling with your ass against your heels - the iliopsoas isn't involved. >but with legs completely folded in hips and kneesthat's what you do in a cable crunch you moron
>>76696918gr8 post, I'll add that even simple deadhangs and proper breathing/form holds for 30 seconds/1min etc. would stifle most anons here
>>76697556>If you do a cable crunch you can literally feel how fucked up your abs are. It feels like being punched in the gut.that's where iliopsoas originates bot :D lumbar spine >It's the same position as what you described just inverted, you're kneeling with your ass against your heels - the iliopsoas isn't involved.not enough hip flexion, legs are not relaxed bot, no, that's not it :D it's NOT abs that bring torso down to legs bot, abs aren't connected to legs, at all :D https://www.youtube.com/shorts/dkGwcfo9zto>>76697022>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion>lift your knee up as high as it goes standing>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from absi mean u should be happy bot, u were so much promoting the dragon flag that i took it and made it work ABS and now u're still not happy lol :D
>>76697215>typing "bot" or ":D" or "u"Is this "avatar or signature use"? Asking for a friend.
>>76697087Well, shit
>>76697225Terrible advice, almost everyone needs more abs and delts. Yes, even people that do compounds.
>>76697563You can humble more than half this board by telling them to post a video of them doing decline sit-ups holding 25+ lbs behind their head for a few reps. Really exposes how weak your abs are.
>>76697785Post body
>>76696918What about obliques?
>>76697968Post a video of you doing what I asked first. $10 says you can barely do it without any extra weight
>>76697215Oh is that what he was doing? I thought he was just using a foreign word like Spurdo posting. I legit couldn't understand what he was saying. He was green texting completely wrong too.
>>76697991I didn't mention it because I already do a workout that works them called standing barbell twist or landmine twist, on my chest days. I guess I should have factored in everyone else doesn't have the same weight training workout as me. That's on me, my bad.This is a lift I do to hit the body that covers obliques on chest dayhttps://youtu.be/TImmxdzX0gk
>>76697010>>76697022>but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legsIts technically right, but its a very low iq way of generalising. I had my physio correct me on this, I also thought leg raises were helpful and they somewhat where, but its specific way of motion. >Raising leg in knee bent will target iliopsoas>Raising legs in knee bent half way, then pushing it the rest of the way to your chest with core - will target abs>Also raising legs while they are straight and held together will target coreIt honestly depends on range of motion and how correctly you can engage your muscles. You gotta feel it out. I asked on thread for the ab crunches routine though. At amount of repetitions Halmberstram does, its almost like cardio, so I wonder if it would promote fat burning on tummy more, maybe creating a way more defined abs that you could otherwise achieved with just hypertrophy
>>76696918post abs
>>76697022Hey I tore this muscle. Took 10 months to heal. Anon is right, the decline situps and leg lifts don't target abs as much as the ilipsoas muscle.Pay attention to the youtube video in >>76697615
can't have a discussion about abs anymore without the psoas schizo shitting up the thread and killing it.
Are planks retarded
>>76696871With his physique he should really be doing dragon flag and L sit progressions, not this stupid shit. The movie is actually making fun of him though, so it isn't surprising what they have him doing
>>76699127Yes they're a meme. You need the motion, the stretching and contracting and all that.You can't grow your biceps just by flexing your arms.
>>76697022kek bot btw wsg bro kek
>>76698991Post body with timestamp you fucking schizo. I’m so tired of seeing your bot bot bot bot replies.
>>76699146So frustrating that planks were so hyped in the mainstream like 10-15 years ago. I guess because they feel really hard for a total novice with zero breath control, people thought they were some elite ab workout
>>76699213Not same guy, retard.
>>76698991>I had my physio correct me on this, I also thought leg raises were helpful and they somewhat where, but its specific way of motion.>>Raising leg in knee bent will target iliopsoas>>Raising legs in knee bent half way, then pushing it the rest of the way to your chest with core - will target abs>>Also raising legs while they are straight and held together will target coreit's actually quite possible that this false scenario bot would play out in real life, and your "physio" could actually say this nonsense in good faithdoesn't change the fact that it's wrong :D >>76697615>>76697544>>76697428>>76697022
>>76699631You're both wrong and a bitch.
>>76697615You are objectively wrong you fucking moron, go and do a cable crunch. Sit on your feet, hole the rope either side of your head (or just put it around your neck and kill yourself) and round your spine over. Your legs are stationary and the iliopsoas is not dominant, it's the abs. You can literally feel it in the abs. If you can FEEL it in the abs, how is it not an ab movement? I've never promoted the dragon flag you faggot what the fuck are you talking about. Please just kill yourself and stop shitting up the board with you shit advice.
>>76699784>Your legs are stationary and the iliopsoas is not dominantlegs are ANCHORED bot, u pull on your upper body with iliopsoas, u need even moar bend in hips>>76697022>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion>You can literally feel it in the abs.well i don't feel it>>76697615>>If you do a cable crunch you can literally feel how fucked up your abs are. It feels like being punched in the gut.>that's where iliopsoas originates bot :D lumbar spinecause i don't do it bot :Dabs are superficial muscle, and that's where u will feel it with my variation of fixed dragon flag that now does abs, cause hips are completely flexed beyond iliopsoas capacity to flex hips further > I've never promoted the dragon flag you faggot what the fuck are you talking about.yes u did bot, in 150 threads or so few weeks ago, thx bot, cause u inspired me to make it actuallt work abs anything else bitch bot gpt? or let me rearrange the question - which muscle am i using to lift hips up when my upper back (and head) is fixed on the ground and joints relevant to iliopsoas are flexed beyond it's capacity to flex these joints any further? >>76697022>lift your knee up as high as it goes standing>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abswhat am i lifting muh pelvis with legs folded atop it with bot? it's abs, they popped the next fucking day i have tried it for the first time, they popped like never before bot :D
>>76699913didn't read any of that, your writing style is unbearable. It makes me feel sickcable crunches work the abs. My abs grew from doing cable crunches. I (and everyone else) feels them in the abs.I also am a better climber than you lmao
Alright chat, do I believe the schizo or the other guyt. starting out and gathering info
>>76699966simple: go do a set of cable crunches. 15-20 reps. See if you feel it in your abs. (you will) schizo guy is an absolute retard that has been shitting up the board for months
>>76698585Truly an underappreciated exercise
>>76698991I like weighted roman chair situps
>>76699984>I like weighted roman chair leg raises for iliopsoas and rectus femoris i know u do bot :D and i like my modified dragon flag that now works abs: >>76697022>but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legs>better bot? :D>it's not abs, that's why it doesn't work and that's why there are so many myths around it>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion>lift your knee up as high as it goes standing>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from absu need upper back and head on the floor and to lift pelvis up use 2 light dumbbells in outstretched arms moved past head and i xe again bot: >>76699913>which muscle am i using to lift hips up when my upper back (and head) is fixed on the ground and joints relevant to iliopsoas are flexed beyond it's capacity to flex these joints any further?>>>76697022>>lift your knee up as high as it goes standing>>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs>what am i lifting muh pelvis with legs folded atop it with bot? it's abs, they popped the next fucking day i have tried it for the first time, they popped like never before bot :D
>>76700005can you make a vid or smth
>>76700201don't listen to him, he's an actual schizo. Do cable crunches for abs and dragon flags
>>76696906
>>76700005listen I kind of understand what you are trying to say but you are schizo rambling all over the placego take your haldol then come back and explain it more clearly please
>>76700552it is clear as daylight bot :D >>76697022>>76697022>but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legs>better bot? :D>it's not abs, that's why it doesn't work and that's why there are so many myths around it>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion>lift your knee up as high as it goes standing>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>76700685wrong
>>76700685me next project should be to figure out how to take care of the pictured mutherfucker :D i have infinite time so i will get to the bottom of it :D eventually :D and u bot:>>76700552>>76700320>>76700283>>76700201will be my guinea pig, my punching bag and i will get there through you :D
Threads with Bot-kun posting physique? Still zero.
>>76700689riiiight :D >>76700692>>76700685>>76700005>>76699913
>>76700692what the fuck are you talking about you complete freak
>>76700698>you complete freaki acknowledge ur admiration bot :D >>76700697>>76700692
>>76699982Based Barbell twist appreciater.>>76699937I just stopped reading the "bot :D" poster's messages or replying. You'll gain nothing arguing with retards. You can google "X muscles worked" and see what an exercise works pretty much. I know obviously not all sites are always correct but when literally every single one shows the same thing I said, it's hard to argue with.Either literally every page on the top of Google is wrong, or the schizo "bot :D" poster is wrong. Or maybe he's agreeing with me idk I'm not reading his shit lol I haven't replied to him a single time since >>76697015
wth is going on
American Psycho is satireBrett Easton Ellis knows nothing about fitness
>>76700740lol bot i got abs doin hangin leg raises and weighted crunches bot lel
>>76696918>heavy db decline crunches and obliques>strict behind the head for deep fibers and bringing up serratus/upper abs>cable/db pullovers/pushdowns>strict form on presses putting weight on coreI see abs after a good session and im like 20%bf.
>>76698585Will be doing this moving forward, ty anon.
>>76701766It's a very good lift. You'll feel it hard. I do it on my chest/tricep day because that's what my workout calls for.>>76701726I'm still not reading your shit.>>76701734I do OHP (and other things like deadlifts) too which hit core but I was pretty much talking strictly ab workouts when I made my initial post, hence why I forgot to mention the oblique twists that I do because it targets the whole body.Unfortunately I don't have a cable. I have a rack, bar, plates, adujustable bench, adjustable dumbells, some rack accessories like dip bar and pullup bar and safety racks, and a tbar. My gym is in my room next to my computer and bed lmao3 (you)s in a row I'm popular.
>>76701792kek bot seethe more i fuck ur mum in her bot bot
>>76701822>wirebacks btfo'd
>>76701792I’m jealous that you own a home and can make a home gym.Most of us are stuck renting for life lmao>or your parents were nice enough to let you turn dad’s study into a gym possibru
>>76701934Homegyms aren't as expensive as you think. Look. I made this thread a few months ago, sometimes Walmart has racks on sale for under 200 dollars. I tried to let everyone know but the thread wasn't very popular.https://desuarchive.org/fit/thread/76526421/#q76526421You can get a bar for cheap from Boneyard Bars that may have a minor cosmetic defect such as a scratch on it from Rogue that's very good (don't go cheap on a bar), and for the weights you just have to watch Market Place and Craigslist for people selling ultra cheap weights that thought they were going to lift all the time and let them collect dust.
>>76701984>>76701934>>76701825>>76701822>>76697022>>Just hit some weighted decline situps for 4x8 to target the upper iliopsoas, and do some weighted leg raises 4x8 to target iliopsoas again.>but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legs>better bot? :D>it's not abs, that's why it doesn't work and that's why there are so many myths around it>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion>lift your knee up as high as it goes standing>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>76702735Not reading your shit lol
>>76702735You don't know how to greentext properly, and you are wrong.Cable crunches work the abs. Go spam your heel hooks you DYEL faggot.
>>76702786Oh was he saying cable crunches don't work? I wasn't reading his shit. What a retard. Is he just saying nothing works?
>>76702853Yes, and he's mentally ill btw. He thinks every user is a bot / the same person.He says that the iliopsoas takes over in every conventional ab movement, and he's the only person that knows how to take it out of the equation.You know, despite there being a million people that have built great abs from doing ab exercises.
>>76702893So he's unaware certain exercises are capable of working more than one muscle? What a goofy nigger retard.
>>76699213kys
I can do a thousand now.
>>76702957200 secods a week bot - that's how much effort i need to get washboard abs >>76702735
>>76703299POST BODY
>>76703304he won't
>>76703304>>76703339Cause i found out how to swoich off iliosoas bot :D>>76697022.but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legsbetter bot? :Dit's not abs, that's why it doesn't work and that's why there are so many myths around itu need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexionlift your knee up as high as it goes standingthen bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit thereand watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>76699233>>76699146>>76699127No, they're not a meme and thinking they are is a clear sign you've been here too long. The military did a study once to see what would improve scores on the sit up test better, training sit-ups or training planks. At the end planks did more sit-ups in 2 minutes than the sit-up trainers did. If you want hypertrophy you should still do some weighted movements but planks are GOATed when it comes to training for performance.
>>76703430You will never be a human :D
>>76703436>>76703452>No, they're not a meme and thinking they are is a clear sign you've been here too long. The military did a study once to see what would improve scores on the sit up test better, training sit-ups or training planks. At the end planks did more sit-ups in 2 minutes than the sit-up trainers did. If you want hypertrophy you should still do some weighted movements but planks are GOATed when it comes to training for performance.It's the abs that where forever elusive bot, not the " performance"Untill i fixed that retarded gimmick that dragon flag is:>>76703430>>76697022
>>76703477You will never be me bot :D You will never be human bot :D Post body dyel bot :D
>>76696918You wanna really feel your abs burn? Do body saws.
>>76703430POST BODY (you won't)picrel is me, oh look I have abs, from doing crunches, and none of your gay faggot movements, I'm not even lean in this picture and I still have visible ab definitionso post your body
