>casually fixes and perfects your abs for life
I've gotten to the entire stack for sets of 15-20 and I don't think I can add more weight even with a gym pin cause stability and getting into the starting position even is kind of a major problem. My gym has a crunch machine but it's Precor garbage that has your spine comically hyper extended in the starting position so not sure what to do.
>>77497987You don't have to progress every movement forever. Ab stuff I just keep a nice baseline up and push other movements harder.
>>77497991*WRONG BUZZER*
>>77497991That doesn't work for me
>>77497963>bowing before the cable machine like a slave
Cable crunches feel so weird. I hold a 50 pound dumbbell at the top of my skull and do crunches and it absolutely lights my abs on fire around rep 8. I feel nothing with cable crunches.
>>77498030you do know that you dont have to save and post these images anymore, right? you can just stop.
>>77497963Christ every single one of these fucking renders is wrong, all this is going to do is strain your arms while using your bodyweight to pull the stack.
>>77497963>5x3 allah akbars
>>77497987Add dumbbells to the top of the stack.
>>77497987fix your form
>>77498030>>77498048How retarded can you be?
>>77498044>Christ every single one of these fucking renders is wrong, all this is going to do is strain your arms while using your bodyweight to pull the stack.yeah - move backwards so the cable is tilted away from yousit on heels hands behind/below ears at the base of the skullzero pull with arms just torso/head >whoa, i don't need whole stack to feel abs like that immediately that's what happens when you don't pull with lats but with abs instead
>>77497963I'd do these but I'm afraid of looking like a retard and ending up on one of those /fit/ humor threads like that one guy standing in the squat rack
>>77498030Anyone who claims that Southern Italians are not white is a coping north african rat trying to move the goalpost, a seething pajeet trying to sow division between Europeans or a kike. All Europeans are whitealbanians are NOT European and therefore not white however
>>77498391>Christ every single one of these fucking renders is wrong, all this is going to do is strain your arms while using your bodyweight to pull the stack.yeah - move backwards so the cable is tilted away from yousit on heelshands behind/below ears at the base of the skullzero pull with arms just torso/head>whoa, i don't need whole stack to feel abs like that immediatelythat's what happens when you don't pull with lats but with abs insteadand the rest of "abs", the obliques i find best worked when you grab rubber pulled from above and behind you in a narrow lunge, it's gotta be fairly heavy hands holding end of rubber on upper chest and rubber is kinked over upper humerus - not over the shoulder like the actual rope is in the picture get sum tension lean into it and twist with corresponding shoulder drop, as if you braced for breaching door or something - you will get the motion pronto, it's very natural, intuitive
These are the best imo. Ive tried ab rollers, tried cable crunches but these are the best at actually isolating the abs and allowing you to progressively overload and feel the contraction. When you can do 15 reps where youre able to straighten your legs fully and go down slowly you can add ankle weights or a plate.
>>77497963>does anything except some kind of press then back or arms
>>77499321but that's hip flexion :D abs don't flex hip bitch bot gpt, abs flex SPINE, like so: >>77499311>Christ every single one of these fucking renders is wrong, all this is going to do is strain your arms while using your bodyweight to pull the stack.yeah - move backwards so the cable is tilted away from yousit on heelshands behind/below ears at the base of the skullzero pull with arms just torso/head>whoa, i don't need whole stack to feel abs like that immediately>obliques i find best worked when you grab rubber pulled from above and behind you in a narrow lunge, it's gotta be fairly heavy>hands holding end of rubber on upper chest and rubber is kinked over upper humerus - not over the shoulder like the actual rope is in the picture>get sum tension lean into it and twist with corresponding shoulder drop>>77499333>>does anything except some kind of press then back or armsi like to press, just don't press out, standing on 2 long powerbands and humerus always below parallel and scaps loose and out - for some reason it feels amazing and works delts great unlike say dumbbells doing the same, no clue why, maybee cause rubber pulls itself inside so traps and rhoboids don't cramp? is rear delt back? >>77495436>i got doms on rear delt :C>turns out pimpslap u quipped about bitch bot gpt is sideways and downwards, not upwards! - picture but i stick elbow completely folded into rubber and move from even farther across body, pictured is the END of the motionarms: >>20 kilo short wide power-band and wear it on shoulder like a backpack, hold it up on shoulder with other arm, punch with yo fist extending elbow, of course undulate between full elbow extension and little less - don't actually punch that would be retarded>>77498784 try pulling sideways across body a bit like the side chest pose - i think i feel it mostly in the long head> Like curl there?No, pull - hand barely goes up
>>77499369>ERM ACKSHULLY ITS A HIP FLEXION SO IT DOESNT COUNT AS AB WORKthen why the fuck do my abs ache so hard after a hard set of them dork?
>>77499392>then why the fuck do my abs ache so hard after a hard set of them dork?there are two possibilities bot:1) you're bluffing and it's not abs aching 2) they might ache but it's injury of some kind it could be both anyways, this part: >>77499369>hands behind/below ears at the base of the skullis what makes the exercise work >whoa, i don't need whole stack to feel abs like that immediatelybecause: >>77498391>that's what happens when you don't pull with lats but with abs insteadthe bend in spine WILL be performed by lats by default, that's why people grab and wrench their head forward doing crunches, situps this: >>77499369>hands behind/below ears at the base of the skullallows you to circumvent the issue your welcome bitch bot gpt
>>77499400>1) you're bluffing and it's not abs aching>2) they might ache but it's injury of some kindlmao the level of retardation here is ridiculous. A sit up is functionally the same movement. If this is the case then why do sit ups make your abs ache? You're full of shit breh
>>77499435>sit up is functionally the same movement. If this is the case then why do sit ups make your abs achegood, now u're admitting bot that sit up is basically leg raise which abs little to do with and i already answered that bitch bot gpt: >>77499400>1) you're bluffing and it's not abs aching>2) they might ache but it's injury of some kind
>>77499437post abs anon
>>77497963Dumbest fucking thing you can do with a cable. Get off the machine you fat fuck. Every time i see this it is some fat blob bending over the mecca with a cable. Do a situp you lazy turd.
is there any actual difference between doing it standing or kneeling or is it just a fetish?
>>77499956yeah that's physically unpossible bitch bot gpt - his asscrack would be split with the cable that's how much he would have to push hips backwards :D >>77499445>post abs anonstfu bitch bot gpt :D >>77498391 move backwards so the cable is tilted away from yousit on heelshands behind/below ears at the base of the skullzero pull with arms just torso/head>whoa, i don't need whole stack to feel abs like that immediatelythat's what happens when you don't pull with lats but with abs instead>>77499956i also love how the stack moves a foot but the cable pulled is 4 times as much - nice touch xD
Please give best abs routine
>>77499956Standing uses hips less. It's easier to get a nice rounded spine standing with heels and tailbone against the cable rail. I normally do them kneeling, but tried the standing variation today. I'll be adding this to the rotation for sure.
>>77500460Kneeling cable crunch and pic related
>>77499437>>77500399kill yourself fucking retard
>>77498030>You are not allowed to bow before the Messiah.>HE'S GOING TO BOW! STOP HIM!>WE CAN'T! HE'S TOO STRONG!
>>77498030LMAO
>>77500486Thanks
>>77497963how does he get his head under the rope?
>>77497987>entire stackif you were big and girthy - does your torso weight do a lot of counterbalance as opposed to the ab crunch?
>>77500486that's entirely psoas and it will get fkt this: >>77499311>and the rest of "abs", the obliques i find best worked when you grab rubber pulled from above and behind you in a narrow lunge, it's gotta be fairly heavy>hands holding end of rubber on upper chest and rubber is kinked over upper humerus - not over the shoulder like the actual rope is in the picture>get sum tension lean into it and twist with corresponding shoulder drop, as if you braced for breaching door or something - you will get the motion pronto, it's very natural, intuitivethe movement feels very powerful, cause it is >>77500399>>77498391move backwards so the cable is tilted away from yousit on heelshands behind/below ears at the base of the skullzero pull with arms just torso/head>whoa, i don't need whole stack to feel abs like that immediately
>>77499369We're out here doing rear delts a lot yes but also I like freeweights rather than other hypertrophy or sculpting oriented lifting 80-90% of the time because I implement a lot of specific work that would get worked but is easier to just lower the weight and pick up some dbs or lower the weight on the barbell such as paused bench and incline not touch n go or bounce working on joint strength while at the bottom of the rep.
>>77497963An ab machine is better. But if you don’t have access to one these are an ok substitute. Make sure you don’t use your shoulders at all. I find this is easiest to do if you have your hands up against your chest/below your shoulders
>>77501010>ab machinehttps://www.youtube.com/shorts/_BvTPMHfRQAno bitch bot, it's worse - the braces on ankles are for hip flexors not abs :D >>77500990>move backwards so the cable is tilted away from you>sit on heels>hands behind/below ears at the base of the skull>zero pull with arms just torso/head>>whoa, i don't need whole stack to feel abs like that immediately>>77500993stfu bitch bot gpt :D
>>77498030
Jesus christ the retarded bot schizo is still alive...
>the retarded "bot gpt" emoticon spammer schizo in the thread saying dumb factually wrong shit
>>77501682>saying dumb factually wrong shitbut u are 100% correct here bot bitch gpt: >>77497963>>casually fixes and perfects your abs for lifewhen u'll do it like this:>>77498391yeah - move backwards so the cable is tilted noticeably away from yousit on heelshands behind/below ears at the base of the skullzero pull with arms just torso/head>whoa, i don't need whole stack to feel abs like that immediatelythat's what happens when you don't pull with lats but with abs instead it's the rectus abdominis this is good as well: >>77499311>and the rest of "abs", the obliques i find best worked when you grab rubber pulled from above and behind you in a narrow lunge, it's gotta be fairly heavy>hands holding end of rubber on upper chest and rubber is kinked over upper humerus - not over the shoulder like the actual rope is in the picture>get sum tension lean into it and twist with corresponding shoulder drop, as if you braced for breaching door or something - you will get the motion pronto, it's very natural, intuitiveimma experiment with lower anchor point as well - i really like how glute max flexes in this one and i think i can make it even better >so what about all the bitches on social media yapping about "keep yo pelvis upright and stable"they are paid whores that want to rob you of the abs you deserve
>>77497987I have a pulley at home and I can stack like 4 plates on it. I use a couple of 45 bumpers to keep my knees from sliding forward.
>>77503113>I have a pulley at home and I can stack like 4 plates on it.no u don't bot >>77503113>I use a couple of 45 bumpers to keep my knees from sliding forward.they won't slide if u use abs instead of lats >>77502947>>77498391yeah - move backwards so the cable is tilted noticeably away from yousit on heelshands behind/below ears at the base of the skullzero pull with arms just torso/head>whoa, i don't need whole stack to feel abs like that immediatelythat's what happens when you don't pull with lats but with abs instead>>so what about all the bitches on social media yapping about "keep yo pelvis upright and stable">they are paid whores that want to rob you of the abs you deservehttps://www.youtube.com/shorts/K2m0jj6RfYg - this is wrong :D literally what he shows is wrong is correct except the grip, i fixed that - picture biceps: >>77503049
>>77497963What the fuck?!The starting position has my head on the other side of the rope attachment!Am I supposed to be threading my head through it every rep?
>>77499956>>77500483Yeah standing cable stabilized against the rail is the best. Removes the body english even tho it might not be the ultimate evil thing if your hips are involved but it's a different movement then. I found that squat pussy pad can be fit into the railing so your tailbone is not against metal.
>>77497963I am honestly and unironically too retarded to get this to work. I've tried everything, I can't get it right. Maybe it would help if someone showed me exactly how to do it, but I doubt it.
>>77504639Do >>77504638 and think about flexing your spine one vertebra at time or trying to get your ribcage to touch your pubic bone or what it's called.The version in op pic has so many moving parts that it's impossible to not get your hips involved and it's by no means evil to train your hips this way, but what happens is abs will mostly act as stabilizing muscle so your spine doesn't round. Which does train the abs but not to the max.
>>77504627>>77504638>>77504639>>77504649no bitch bot gpt, i retract my statement: >>77503187>sit on heelsdo not sit on heels, but almost and rock a tad back and forh
>>77504717>>sit on heels>do not sit on heels, but almost and rock a tad back and forhyes they: >>77503187>https://www.youtube.com/shorts/K2m0jj6RfYghttps://www.youtube.com/results?search_query=cable+crunch+are all trying to fuck you over >>77503187biceps:>>77503049 tricpes: fairly heavy short wide power-band worn on shoulder held with other arm on shoulder - punch into that resistance pecs: u need again short powerband, i use 2 15 kilo ones, slide em onto forearm close to elbow, rubbers are tied to rope above and in front of you at 30-40 degs angle. allow arm and shoulder to be pulled away from torso, lean onto that resistance, short undulations of humerus up and down in internal shoulder rotations there is NO movement that allows to train pecs without lat involvement, except this one cause it's literally stretched lat position - twisting torso and pelvis allows for even moar lat stretch, i do it kneeling like cable crunch, i just did it :D ear delt: https://www.youtube.com/shorts/5v2tTaOKQtIVERY close to what this roid midget says, except resistance is hooked on elbow not in the palm and shoulders goes fully out to the front and up - you're pulling out and DOWN in very short motion>like chicks stretch their shoulders? https://youtu.be/6jHsraw2NIk?t=164 yeah, that's the position where you apply load from the side and above, i lean into it again on short powerband - grips skin and spreads the load, very nicefront ad side delt - press long rubber in front of you out (like punching diagonally across body out, the key is scapula moved outwards, and you can just press out or with slightly bent elbow keeping scapula out u do horizontal abductions when scapula is gripped and tugged back towards spine it's not delt anymore
>>77504736upper traps - le picture
>>77499193Sure thing Enzo
