Just tried 60.5lb / 27.5kg weighted planks.It is impossible to put the weight on my ass and keep it on it.How to train abs?
>>76878728Don't you own a backpack?
>>76878736Yes I am using a backpack, but I put weights into backpack, then put backpack on my ass.If I put backpack on my back instead of ass, it will be too easy to hold the weight. You need ass. Ass.
>>76878728Personally, I found weighted hanging leg raises, decline sit-ups (with the weight behind my head/neck), and cable crunches to be enough for a solid core. Are you doing those?
the humble ab wheel you can buy one at the supermarket
calling it, bot thread. trips and OP is a series of 1's and 0's>>76878728>It is impossible to put the weight on my ass>>76878746>Yes I am using a backpack, but I put weights into backpack, then put backpack on my ass.
>>76878771No.>>76878800I am doing this but I progressed to such big weight that I cannot put in and hold on my ass anymore.
>>76878728whats the point of doing weighted planks lmao
I haven't seen the psoas schitzo in weeks, did he died?
>>76878835Try em out for like 2 months if you're bored. I imagine you'll see more results compared to just doing more planks. Could also just do them as accessories to boost your plank numbers.
planks are dumb but if you must you can make them harder by increasing the lever arm length and tucking your pelvis. put your arms way in front of you and contract downwards. this creates extreme tension in the abs
>>76879882This, plus other modifications. Normal plank vs RKC plank etc. is night and dayI do captains chair leg raises for the pelvis support and reverse crunches one day, ab wheel and ball crunches on the other
>>76879882>put your arms way in front of you and contract downwards. this creates extreme tension in the absAre you sure this will target abs and not lats?
>>76880051It's called a long lever posterior pelvic tilt plank. Bret Contreras did mvc reading on abs while performing this movement and they were extremely high
>>76880061>>76879981err yes this is what it was rkc plank also called llpt plank
ok
>>76878728Get a bigger ass so you can hold more weights
>>76878728Reverse planks is redundant it's like wearing weighted leg sleeves while doing squat, just plank for more time
>>76880378>Get a bigger ass so you can hold more weightsI am training ass but it doesn't grow.>>76880381>just plank for more timeI do not want endurance or cardio, I want strength. You need to increase resistance.
>>76881687if you want strength then dont do weighted planks retard. your abs are like any other muscle, do dynamic exercises which have a concentric and an eccentric portion to them see >>76878771 you dont get stronger legs by standing with a barbell on your back for a long time, you get stronger doing squats
Slip the plate down the back of your pants then secure it with a belt
>>76878728just get an ab wheel dude
planks suck, just do crunches and twists like a normal person
>>76878728Planks are a meme that you only wanna do to flex in front of normies. What actually build abs is weighted sit-ups. Declined if possible
>>76881823>your abs are like any other muscle, do dynamic exercises which have a concentric and an eccentric portion to themAmerican military removed dynamic abs exercises because they cause back injuries. They only do planks.>you dont get stronger legs by standing with a barbell on your back for a long time, you get stronger doing squatsWrong comparison. The equivalent to plank would be if you did squat to half position and stopped and hold it to failure.>>76881858>planks suck, just do crunches and twists like a normal personAmerican military says crunches destroy your back, just like squats and deadlifts.
>>76881880hanging knee raises are superior sub for crunches
>>76878728bring your bro to the gym and do buddy planks. have him sit on your back and control how much weight he puts on you so you can just hold on for the desired set duration (30 sec-1 min for example)
>>76878728Have you considered wearing a strap-on backwards to load pl8s on? Maybe a squat plug to help stabilize everything?
>>76878728>doing ass plonks
>>76882321>strap-on backwards to load pl8s on?Kek
>>76878728If regular situps are bad, why are weighted situps good and so heavilly shilled?
>>76881880>Wrong comparison. The equivalent to plank would be if you did squat to half position and stopped and hold it to failure.>>76878771>coreyeah, it's psoas, that is what bot means talking about "core" that is what us military meant when it talked situps are bad for back - bad for psoas if u want abs do crunch with sofrt legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum pointon spine beyond psoas origin legs are soft which is proxy for relaxed psoas
>>76883212Agreed, or just spend the 10 bucks for an abmat. That's one thing the crossfit people got right. It fills the gap between the lower back and the floor, so you achieve a full extension of the spine and pelvis without flattening the lower back or relying on momentum and hip flexors for the movement.
>>76883206All situps are bad for the back. Only planks are allowed.>Crunches are less effective than other exercises such as planks and carry risk of back injury.>Research has shown that both sit-ups and crunches are mediocre strength-building exercises and have injured many people.>"In the past decade, every branch of the U.S. military has begun to phase out sit-ups and crunches from their required testing and training regimens, or else they have made them optional, alongside more orthopedically sound maneuvers such as the plank. Spokespeople for the Army and the Marines confirmed [...] that these decisions in their branches were made in part to avoid the high rates of lower-back injury found among troops training for speed sit-up and crunch tests."
>>76883212>t.
>>76878845>>76883212He is risen, what have you done
>>76883251>Source: not my ass, but my grandmother's ass, because she's the glass back geriatric who would come up with such a statement as "crunches are bad for your back and worse than plank for a growth"
>>76883354American military stopped crunches and situps because of back injuries, they replaced it with planks. It's a FACT.
>>76883378>>76883347>>76883290>>76883251>but muh us milimary it doesn't matter does it? military wants to have "strenght" "standard" regarding "core" and it means fuckall for muscle hypertrophy does it? do they want their soldiers to be rooning around with sixpacks? no they don't, which is fucking ironic cause they SHOULD be aiming for just that lol :D >>7688324920$ at least or just grab a thick pillow https://www.youtube.com/watch?v=Z5DDtDvS2kEno, not like this, legs flat and relaxed :D it's a proxy for relaxed ilio-psoas muscle and this makes it abs exercise, finally
>>76883385>t.
AMERICAN MILITARY doesn't allow situps and crunches. If you do they will shoot you.
>>76881959How to do weighted?
>>76883378It's a fact that they're all fat and women
>>76883378Alright, the Google AI says the fats and women were getting lordosis because their hip flexors were tight, which caused back problems.You rang think they gave themselves lordosis by doing some crunches, or would it be the hours of sitting around
HOW TRAIN ABSIN INDIA
>>76883946INDIA POWERFUL, NEED ABS
how to train abs without steroids?
>>76878728Use a crunch machine at the gym and hold it? Same basic thing.
>>76883767no need imo even if it's too easy it's still effectice but you progress to leg raises and you can add ankle weights or hold a dumbbell in between legs. you could also attach a band so that your legs have to pass through to raise up.
>>76884997>Use a crunch machine at the gym and hold it? Same basic thing.true, it's also psoas not abs in both cases - thx for making my case bot :D>>76883385>>76883212
Hanging leg raises.
>>76878728Do you have a bench? Just look up ab exercises on YouTube lying leg raises seem to be the best.
>>76886674
>>76886683>>76886688iliopsoas is attached to femur botabs aren't D: >>76886674>>76883385>>76883212>crunch with soft legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum point on spine beyond psoas origin>legs are soft which is proxy for relaxed psoas
>>76884997>Use a crunch machine at the gym and hold it? Same basic thing.I cannot go to the gym, I live in the woods.>>76885691There is a need, leg raises are too easy. Will try weighted.>>76886683How to do weighted?>>76886688I do not use a bench.How to do weighted lying leg raises.
>>76886781>How to do weighted?grab sth with your feet ? but if u want abs: >>76886776>>crunch with soft legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum point on spine beyond psoas origin>>legs are soft which is proxy for relaxed psoas
>>76886776btw gif is very relevant, u're growing rectus femoris also doing leg raises, u don't want your upper thigh protruding
>>76886776>>76886855>>76886860
Not possible
>>76883212>corewhen they say core they mean transverse abdominis, lil indian
>>76878728every time i see a plate on someone's back i think of that webm where the dude had the plate slip off his back onto his finger and totally fucked it up
>>76887438Not possible.
>>76887438Didn't happen during plank.
>>76881823Isometric movements are used to strengthen a very exact position, you usually don't want your mid section to go loose during squat, DL, and other heavy lifts.
How do I isolate the abs from the fucking hip flexorsFuck my stupid anterior pelvic tilt lifeNo matter what i do any bending movement seems to be done primarily by hip flexors, they're just so strong compared to my weakass abs they get involved on everything Same with fucking glutes, they're so weak my lower back spinal erectors do everythingPls help
>>76878728Weighted vest ab wheel is the objectively best answer. Comes with full concentric and eccentric stimulus without psoas dominance.
>>76888156Too expensive.Two items that are only for abs.
What is the use of abs?
>>76888547to show off
>>76888237the vest is also not needed as if you can rep out standing ab rollouts your abs are stronger than all but like a handful of dudes to ever live. then you can do them on a ramp if you're a psychopath
abs is a vanity muscle
>>76878728Switch to dragon flags. I used to do planks all of the time weighed up to 45lbs too and switching to dragon flags made them EXPLODE. I'm bulking right now and clearly up to 17 or 18% body fat and cam still clearly see them it's nuts.
>>76888547Twisting my body for momentum, generating enough kinetic force to knock your teeth out. Also hit lats fir this.
>>76890668What is a dragon flag.
>>76890903Bro go Google it you retarded fucking zoomer.
>>76890903Dragon flags are for dyels. If you dont believe me ask anon to post body. He wont do it
>>76891009Now post yours faggot
>>76891053no, u
>>76888116choose an exercise that focuses on spinal flexion and not hip flexion ie this machine or something like a weighted decline situpavoid hanging leg raises and stuff like that
>>76888116>>76892353>avoid hanging leg raises and stuff like thatWhy? Can't I train abs and hip flexors at same time?
>>76893545Because botschizo said so.
>>76888237>Poorfag>One time payment for a lifetime of gains is too expensive.>Doesn't already own an ab wheel.>Doesn't know what calisthenics are.NGMI
>>76893579>One time payment for a lifetime of gains is too expensive.It won't last for a lifetime because you will quickly max it out.>Doesn't know what calisthenics are.I am doing calisthenics - weighted calisthenics.
>>76881687>ass won't growwhat lifts are you doing? there's actually relatively few that target glutes effectivelyt. big butt haver>>76881855those are overratedpicrel is goated for abs>>76881874>weightedno because that changes the muscle activation, just increase the angle
>>76893760>what lifts are you doing? there's actually relatively few that target glutes effectivelyPistol squats + one leg deadlifts.>picrel is goated for absI will not buy this device.
yes
Train hip flexors, they good.
>>76878728If you're not risking hurting yourself, it's not worth doing.
>>76892353>choose an exercise that focuses on spinal flexion and not hip flexion ie this machine or something like a weighted decline situp>avoid hanging leg raises and stuff like thatthere's a pad on the shins bot, it's there to oppose HIP FLEXION u are performing on that thing isometrically >>76883212>yeah, it's psoas, that is what bot means talking about "core">that is what us military meant when it talked situps are bad for back - bad for psoas>if u want abs do crunch with soft legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum point on spine beyond psoas origin>legs are soft which is proxy for relaxed psoas
>>76897027>no backpack>on back>plates sitting on each otherWhen I am doing push ups I wear a backpack. When I train planks I put the backpack on my ass, it can't drop to my fingers.
>>76897207>t.
>>76897207I am a bot.
I tried hanging leg raises. I do not feel much in my abs.https://exrx.net/WeightExercises/HipFlexors/BWHangingStraightLegRaise>Target: IliopsoasIs the iliopsoas schizo right?
Best abs exercises?
Leg raises vs plank?
>>76899917backflips
>>76898634>hanging leg raisesAbsolute waste of time for literally everyone unless you have a super specific injury.Anyone who is so weak that these would be effective wouldn't be strong enough to hold himself or herself up even by the elbows (yes, I have met people that weak).
>>76900094I linked hanging leg raises but I am talking about weighted hanging leg raises. You hold dumbbell with your feet.Does it train abs, or only hips?
>>76900106>Does it train abs, or only hips?hip flexors bot >>76900111>but there is no pad in leg raisesyeah, there's gravity, u're literally flexing hip against resistance, not abs>>76893545>Why? Can't I train abs and hip flexors at same time?cause psoas (that is flexing hip) pulls spine into extension and abs do the opposite - pull spine into flexion and have nothing to do with hip flexion
>>76900128>cause psoas (that is flexing hip) pulls spine into extension and abs do the opposite - pull spine into flexion and have nothing to do with hip flexionBut exrx says that abs does work in leg raises, not for movement but to stabilize.
>>76897027Dumb ass deserved that.
>>76900257This
>>76900094>>76900106>>76900128what are you talking abouthanging leg raises with straight legs toes to bar is definitely not an easy exercise if you execute it correctly with no momentum, I'm pretty sure most gymgoers wouldn't be able to execute a proper setif you attempt to do it detrained it will give you ab doms for at least a few days and they're surprisingly demanding to recover from
>>76902032>hanging leg raises with straight legs toes to barI cannot do this, I can only to parallel.
>>76886781I think they're very effective even when too easy and going light takes the herniated disc problem largely out of the equation but you definitely can make them as heavy as you'd like. I've seen countless jacked dudes with perfect six pack abs who just do bw hanging knee raises and combined with a typical lifting program their abs pop out
>>76902142>I've seen countless jacked dudes with perfect six pack abs who just do...Steroids. They just do steroids. No need to train anything, then.
>>76900257>replying to psoas schizo don't waste your time lol. add these to your comment filter:>bot>:D>psoasto never see another post again
>>76903244It's too evil to ban and ignore people and their posts. I could fuck a baby but not do this.
>>76888116It's hard, like isolating your lats. But they should be burned before your hip flexors with standard weighted ab training as long as you didn't train to fuck out of your flexors before.
>>76900257>But exrx says that abs does work in leg raises, not for movement but to stabilize.so when do you reach sufficient load on abs? when u "destabilize" ? lol :D >>76897424>>>76883212 >>yeah, it's psoas, that is what bot means talking about "core">>that is what us military meant when it talked situps are bad for back - bad for psoas>>if u want abs do crunch with soft legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum point on spine beyond psoas origin>>legs are soft which is proxy for relaxed psoas
>>76903472Crunch damages back.
>>76878728would you train any other bodypart with isometric holds?then why do planks?
>>76904821After i have gone to failure lifting heavy, yeah
>>76904821>would you train any other bodypart with isometric holds?No.>then why do planks?1. Because they have different purpose in the body, abs is often activated isometrically in real life.2. It is impossible to train abs dynamically without damaging your spine.
Planks good.
>>76904234>Crunch damages psoas shove a pillow under lumbar to not use psoas in crunch >>76903472>>>76897424 >>>yeah, it's psoas, that is what bot means talking about "core">>>that is what us military meant when it talked situps are bad for back - bad for psoas>>>if u want abs do crunch with soft legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum point on spine beyond psoas origin>>>legs are soft which is proxy for relaxed psoas>>76904848>No.i would: >>76903780>seated lateral raised idometric hold yes :D allows for lat spread and thoracic extension, just like thisit's the ONLY method that grants u time under tension on muscle belly measured in dozens of seconds
remember when this retard kept talking about "trike"?
>>76906195triceps u say bot - like picturedpad between knee and biceps side of elbow, other forearm in-between knees to spread the load u're delivering to triceps >>76906028>>76903472>>76900128>>76886855
STOP crunchSTART plank and leg raises
American military banned crunches. They do planks.
Backflips.
Been doing weighted decline situps and loving it.Did a lot of pushups and planks yesterday and the muscles over my ribs are sore today. Forgot i havnt been hitting em lately
>>76906028a pillow under the lumbar does literally nothing
>>76903234nah lol they aren't that kinda jacked they had no abs before doing easy lightweight hanging knee raises. I forget some people constantly compare themselves roidtrannys
>ass popped back like thatIs this not cheating?
>>76908474Is.
>>76906209>>76906028>>76903472>t.
>>76908474ass popped back like that>Is this not cheating?yes bot, it's cheating - u aren't supposed to use abs to bring ribs closer to pelvis xD >>76906028>>76883212>>76883385>>76886674
Will long plank hold build any muscle? Or is it just cardio?
>>76909534yes rectus femoris and psoas bot mine: >>76909227
>>76909551This is not how a plank looks like.
>>76909678>This is not how a plank looks like.yes it does bot - u just pretend u're extra retarded bot, ain't gonna save you >>76909551>>76909227
>>76909733
plank + leg raises
>>76891053lol, dyel body
>>76911446this
>>76911446
>>76911459Post body
leg raises + planks
>>76916497>>76906028>>>>yeah, it's psoas, that is what bot means talking about "core">>>>that is what us military meant when it talked situps are bad for back - bad for psoas>>>>if u want abs do crunch with soft legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum point on spine beyond psoas origin>>>>legs are soft which is proxy for relaxed psoas
>>76916499I love psoas, I will train it.
psoas = good
>>76918358>>76919348i luve psoas too bot i came up with a drill that makes it feel good, yes do this for immediate relief: https://www.youtube.com/watch?v=7bqPkuJK1j8then get up and stand and reach with one hand in front of you as far as u can squatting leaning on 2 legs, reach to the same spot with other arm, and do it in dozen spots around you but abs are here: >>76916499>>76906028>>76903472
>>76919452>reach to the same spot with other armthe same spot on the floor - git low :D
planks
no bot, bad bot - planks not ok :D >>76919452>>76919462>>76883212>>76883385>>76886674
Weight vest and put it on like pants
>>76922736>Weight vest and put it on like pantsHow much does it weigh? I need over 60 lbs.
leg raises + plankstwo exercise to train psoas even stronger, from all angles
>>76924303psoas is great
>>76925004yeah it's awesome bot :D when u find out how to use it properly like i did :D >>76924929>>76924944
>>76925035Psoas is big and strong.
>>76925035
You need nothing but weighted hanging leg raises (front and sideways) and under ass swipe leg lifts (also weighted). Planks are for memeing
When I do leg raises I can't have straight legs/knees, muscles are too short.>>76925941>and under ass swipe leg liftsWhat?
>>76926822You lock the knees at a 90° angle and then "roll" the legs upward so you can swipe under your ass. This hits the lower abs, while the leg raises hit the upper.
>>76878728Just use the crunch machine you fucking imbecile.
>>76886688sup/?
>>76926892I don't understand.>>76927052I will not buy a crunch machine.>>76886688I will not buy a bench.
psoas big strong
>>76928762this
plank
>>76878728wear a belt nigga
Best way is to get a trainer. Abs costed me north of 300$ in training sessions.
