How to train abs?I am victim weight, I train my abs recently, with weighted planks, I am already at 22kg/48lb on my ass.How do I continue progressing? It's even hard to put such weight on my ass.I could increase hold time rather than weight but I don't want this, I want strength, not cardio.
>>76794987its easy bot :D i have told u this much already bot :D> the sacroiliac must be primed and engaged before isolating abs bot - lay on side, position right leg 2 quarter turns anti-clockwise from the median position and bend elbow into isometric holdtadaa, abs bot > w-w-wut?? u mean leg raise does not werk??? xdyes bot, :D i told u leg raise is ilipsoas bot and will lead to ur inevitable doom and lard-ass bitch tits bot bitch gpt 5 tits :Du are welcome bot, now go enjoy your abs xD
>>76794987I like to do planks at tge end of my ab workout sometimes for several minutes. One thing i never see people say is in my experience combining with pushups can shred your lats.
>>76794996xD these are funny - your mockery attempts are making me chuckle bot :D pillow under lumbar spine crunch - lower abs dragon flag with full hip flexion - upper abs course it's isometric hold in both cases 2 or 3 30 seconds or less holds not more often than twice a week is my proscription >>76774505>>76771384 >>76767855 so the only way to train abs is to switch off iliopsoasi've got TWO setups now to achieve that :D1:dragon flag bot with legs folded in knees and hips atop pelvis/torsolift your leg up standing high as it goes, then bring it to your chest closer with hands - this is the positioning u are aiming for cause it's beyond psoas' capability to do more hip flexion - it's switched offlie on back on the floor with 2 light dumbbells in outstretched arms, move dumbbells past head (gives u necessary conterbalance) and fold legs in hips and knees on pelvis/torso, lift your butt off ground with only head and upper back as supportwatch out for legs trying to flex - that's psoas wanting to take over from abs, keep em relaxed and folded2:take a pillow and shove it beneath your lumbar spine as u lay flat on the floor - it should be slightly uncomfortable that's how much padding u needcrunch - that's it, providing leverage point above psoas origin isolates abs from iliopsoas and switches the latter off - legs are completely softdid it yesterday and i feel it mostly in lower abs, interestingly while i was doing it i felt it mostly in upper abs :Dthe uncomfortable feeling in spine goes away as u crunchand judging by what grew from what that dragon flag with full hip (and knee) flexion is for upper absand crunch on pillow under lumbar (and soft legs - both have soft legs - this is the proxy for switched off psoas) is definitely lower abs
>>76795059We went from zyzz to this dickhead...Take me back
>>76795078You retards worshipped a roider. This place was always shit.
>>76795059xD u can not impersonate me well bot :Das i always told u , pillow under lumber spine will do nothing for lower abs bot - try this yourself to see :Ddo cable crunch - it works bot - but u did not try this bot bitch gpt 5 xD>>>> mine >>76795059>>76794996>>76774505
Alternatives to weighted planks?
>>76795300>>76795089>>76795088>>76795078no bot, this is my only post here: >>76795059and that's enough to make the thread wither away cause i solved it so well :D your insistence on dragon flags and earlier hanging leg raises was immense help bot :D
>>76794987Planks, side planks, stability work. Also try dead bugs and bird dogs. If there feel way too easy, hanging leg raises and mountain climbers are also good.Why would you want to engage the si joint?
>>76794987>lying leg raises>lying single leg raises>hanging knee raises>hanging leg raises>toes to bar>toes to bar windshield wiperthat's the progression, there you go
>>76795571For me hanging and raising my knees is insanely easy while lifting my legs to be 100% horizontal is fucking impossible for me without using my back too much. Been doing decline weighted situps lately instead.
>>76794987this machine or similar (weighted decline situp) is all you need>stable>you can increase the weight indefinitely>trains the abs through full range of motionez
>>76795688I do not go to the gym. Won't buy that machine to home.
50kg/100lb weighted planks?
>>76794996>>76795059>>76795089>>76795543
>>76794987By far my favorite is cable crunches on the stability or bosu ball
>>76795688the brace on legs is for psoas and rectus femoris bot :D abs have ZERO to do with legs except when u train abs legs must be soft >>76795059>soft legs - both have soft legs - this is the proxy for switched off psoasabs: >pillow under lumbar spine crunch - lower abs>dragon flag with full hip flexion - upper abs>>76796860>>76795571psoas bot,, u will get as much "abs" development from powersharting >>76791339xD
>>76796902>>76795792>>76795569>>76795571>>76797962>psoas bot, u will get as much "abs" development from powersharting
>>76794987Weighted ab wheel has the concentric and eccentric that planking lacks.
>>76797986>Weighted ab wheel has the concentric and eccentric cool, it's not abs, it's iliopsoas rectus femoris and lats abs are here: >>76797962>soft legs - both have soft legs - this is the proxy for switched off psoasabs:>pillow under lumbar spine crunch - lower abs>dragon flag with full hip flexion - upper abs>>76795059
>>76797986Is it harder than weighted plank?
>>76798399no but it's even dumber if that's any consolation >>76798000>>>76797962 (You)>>soft legs - both have soft legs - this is the proxy for switched off psoas>abs:>>pillow under lumbar spine crunch - lower abs>>dragon flag with full hip flexion - upper abs>>>76795059
botschizo's brain is melting into permanent psychosis
>>76794987I have really bad gas and can barely hold 2 minutes plank without my lower abs cramping up. Does anyone else have this problem? I know it isn't a strength issue because I can do things like front lever and dragon flys.
>>76795609do frog raises to get from knee to straight leg. raise knees up to chest tucked -> straighten at top -> lower straight legs back down slowly
>>76799657except i am not, no i did not know it was a thing somewhere, yes i made it up myself - surprised NOT - it's a real thing :D >>76801509>Mcgill Big 3https://www.youtube.com/shorts/r30sSDhLypw>>76800982psoas, not abs bot
>>76795688This machine only has 80kg at my commercial gym. I don't really know if I'm using it incorrectly but as a dyel I can use 40kg on is so this becomes a bit of a problem. For reference I can do about 15 lying leg raises per set.I think for progressive overload I will just start doing weighted crunches then progress to decline ones
How to train
>>76801803I maxed out my gym's plate loaded crunch machine at 100kg for sets of 12. It did absolutely nothing for my ab growth.Crunches are a meme.
>>76794987The US Army used to do these, but stopped because they were too hard.>1 was the minimum pass.>8 was good.>20 was the maximum score.
>>76794996>>76795059can someone give me a qrd on this?is this 2 actual bots schizos made to argue with each other
>>76802450some farm is being sucked dry of water to make these things argue with eachother on the fitness board of 4chan, you dont hate jews enough
>>76802450ffs, I am mocking bot schizo. Is it really not obvious enough?or are u botardo retardo :D
>>76802529i wouldn't be so sure about that>>76802587it's obvious to me that you are dysgenic
>>76802625learned that word recently did you?
>>76794987>How to train abs?deadlifts and OHP, who tf does planks, it's an "excercise" meant for women to post on shitstagram and tiktok to pretend like they're doing something
>>76794987Do calisthenics, anon.Leg raises and L-sits are great core exercises.
