Abs

Why does nobody recommend doing weighted sit-ups at a mid rep range (10-12) to build ab muscles?

Why is high rep bodyweight sit-ups always shilled?

  1. 4 weeks ago
    Sage

    Actually curious myself, I don't know if it has something to do with the type of muscle fiber, that they respond better to higher rep ranges as opposed to your typical hypertrophy 8-12 scheme. Someone will hopefully give a reasonable answer

  2. 4 weeks ago
    Anonymous

    People are dumb and fall for old magazine snakeoil bullshit, that's all I can come up with. The only thing that makes the abs different from other muscles is the fact that they recover very quickly due to how often you use them, but this only impacts training frequency. They should still be trained like any other muscle, progressively overloading weight/reps instead of doing hundreds of reps every session that do literally nothing. Bodyweight shit still works, you just need to do the actual hard exercises (toes to bar leg raises, dragon flags, L-sits, ab wheel rollouts, etc). But they aren't inherently better than adding weight to something like situps.

    • 4 weeks ago
      Anonymous

      As an addition to this I think that this stuff also lead to people shunning ab training as a whole with the whole muh squatz and deadz are enough for abs BS, because obviously doing thousands of crunches does literally nothing, but squats and deadlifts are not very good ab exercises at all, the abs simply act to increase intra-abdominal pressure and to help stabilize the spine a little during these movements, that's it. There's no spinal flexion or anti-extension going on because squats and deadlifts involve a high degree of anti-flexion, which is the opposite of what the abs are supposed to do. Literally almost all of the ab exercises in existence work the abs better than squats and deadlifts, in fact fucking OHP probably works them better because you start with a slightly extended thoracic spine which then flexes into neutral as you shove your head through the window, meaning your abs actually do a little bit of work.

      • 4 weeks ago
        Anonymous

        Neglecting my abs was a huge fucking mistake it made my abs only want to push out because of all the squat/deadlift bracing.
        Working on fixing it now and getting abs that fire correctly and contribute to intrabdominal pressure because right now most shit hurts my lower back

        • 4 weeks ago
          Anonymous

          Been neglecting abs, what exercises do you recommend?

          • 4 weeks ago
            Anonymous

            Low reps on the ab machine, and the one on the pullup/dip station where you lift your legs up to your chest

  3. 4 weeks ago
    Anonymous

    look into medicine ball exercises. You can get a much more well rounded workout and build strength, endurance, and explosiveness in the various directions that your abs can move.

    • 4 weeks ago
      Anonymous

      Can you recommend specific medicine ball ab exercises?

      • 4 weeks ago
        Anonymous

        No, google them

  4. 4 weeks ago
    Anonymous

    Many people have poor kinesthetic awareness so it's very difficult for their dumb bodies to have good form for 8-12 highly challenging reps on abs. This of course worsens the advice for the rest of us

  5. 4 weeks ago
    Anonymous

    Don't forget to stretch your abs so you don't tear and get an hernia 4 years ago and be terrified of ab exercises to this day.

    • 4 weeks ago
      Anonymous

      >Stretch abs
      How?

      • 4 weeks ago
        Anonymous

        This yoga pose is the only one I'm aware of. You don't have to do a full yoga set, just do some of these along with any stretching you usually do for working out.

        • 4 weeks ago
          Anonymous

          >This yoga pose is the only one I'm aware of. You don't have to do a full yoga set, just do some of these along with any stretching you usually do for working out.
          Thanks, I don't really feel the stretch in my abs with this but my spine hurts.

          • 4 weeks ago
            Anonymous

            Do the pose in a way that your naval is still in contact - or at least almost - with the ground.
            Or, if you have a kettlebell, do american swings with your butt thrown back when at the top.
            Or, get a pilates ball (or a slightly larger laundry-pile), and lay on it face up.

        • 4 weeks ago
          Anonymous

          Lol. This is how you actually stretch your abs gay.

      • 4 weeks ago
        Anonymous

        >Don't forget to stretch your abs so you don't tear and get an hernia 4 years ago and be terrified of ab exercises to this day.
        how the fuck do you stretch abs?

        NTA but unironically pullovers, lower your hips as much as you can on the descent, both elbows and hips should be lower than your shoulders in the bottom position. You'll get an insane stretch in your abs and ribs while working your lats, teres major, long head of triceps, serratus, and a little bit of chest. Can also do a mechanical dropset into bent arm pullovers for more triceps.

      • 4 weeks ago
        Anonymous

        https://i.imgur.com/CQdkePt.png

        This yoga pose is the only one I'm aware of. You don't have to do a full yoga set, just do some of these along with any stretching you usually do for working out.

        >esoteric abdominal yoga knowledge
        this is what I lurk for.

    • 4 weeks ago
      Anonymous

      >Don't forget to stretch your abs so you don't tear and get an hernia 4 years ago and be terrified of ab exercises to this day.
      how the fuck do you stretch abs?

      • 4 weeks ago
        Anonymous

        >This yoga pose is the only one I'm aware of. You don't have to do a full yoga set, just do some of these along with any stretching you usually do for working out.
        Thanks, I don't really feel the stretch in my abs with this but my spine hurts.

        So if I remember correctly, at the end of Ab Ripper X that 15 minute Tony Horton ab workout from P90X back in the day, he would do the Upward Dog Pose and follow it up with the Child's Pose. So you stretch both sides of your torso. With the Upward dog one, you can sort of lower your hips into the ground in order to feel more of a stretch. Try some variations of the pose with your toes away, or on your toes, as well as suspending your weight onto your toes, see what works best for you. I like to go back and forth a few times instead of just one of each. Also he did them at the very end of the workout and not before, I don't know if it matters when you stretch I've seen data pointing in multiple directions when it comes to when you should stretch.

  6. 4 weeks ago
    Anonymous

    >basic sit-ups kill your back
    >lets put weight on em
    It's just not the best exercise for it and with weight you bound do even worse form than most.
    Do something else, that is better.

  7. 4 weeks ago
    Anonymous

    >Why does nobody recommend doing weighted sit-ups at a mid rep range (10-12) to build ab muscles?
    because you're not going to be able to do enough reps to even stimulate them at the weight needed for you to build muscles.
    there is a reason why hypertrophy bodyweight is enough. your abs are strong as shit from decades of being used from just sitting, standing, and walking around.
    you adding a few measley reps of weighted exercise isn't going to do shit.
    The volume on abs has to be absurd to grow them.

    • 4 weeks ago
      Anonymous

      Retarded, try holding 20kg behind your head, see how many reps you're going to be able to do. Most people think weighted situps are easy because they hold the weight on top of their chest; if people held the weight behind their head instead, 5-10kg would crush the vast majority of people in the 10-20 rep range.

      • 4 weeks ago
        Anonymous

        Kid you're crying about having to do a round of 200 crunches, 1500 situps, 150 leg ups, and going for a run after.
        You seriously think your moron exercise is going to be tough. c'mon newfag get the fuck out of here or post body with timestamp.

        • 4 weeks ago
          Anonymous

          Telling someone to do 200 crunches 1500 situps and 150 leg ups to grow their abs is like telling someone to do 1000 pushups on their knees to grow their chest or to do 10,000 bodyweight squats to grow their quads. It's literally cardio at that point, you're not even doing anything. The abs are not different from any other muscle, you get stronger at them over time by progressively overloading with weight or reps. Try doing some actual hard ab exercises, like weighted situps (especially off a decline), ab wheel rollouts, L-sit progression, dragon flags, toes to bar leg raises, etc.

        • 4 weeks ago
          Anonymous

          You're confusing a routine that is hard for one that is effective

  8. 4 weeks ago
    Anonymous

    Whats the best weighted ab exercise with only barbell and dumbbels? can i just do situps with a 45lb plate?

    • 4 weeks ago
      Anonymous

      Do those with the weight behind your head and also do the L-sit progression, these two will take you very far

      Because it's not effective.
      Why not just get an ab roller? Why not just do hanging leg raises? There are lots of better exercises so why are you settling for garbage?

      https://i.imgur.com/vvmPDnM.jpg

      Situps and crunches are a meme.
      For abs you want hanging weighted leg raises.

      It's an exercise you can progressively overload over time, why wouldn't it be effective?
      >t. does weighted sit-ups, ab rollouts, and leg raises

      • 4 weeks ago
        Anonymous

        post abs if it's so effective

  9. 4 weeks ago
    Anonymous

    https://pubmed.ncbi.nlm.nih.gov/161688/#:~:text=Muscle%20fibres%20were%20classified%20as,were%20minor%20or%20non%2Dexistent.
    >Mean fibre distribution ranges were 55-58% I, 15-23% IIA, 21-28% IIB, and 0-1% II C fibres.

  10. 4 weeks ago
    Anonymous

    That’s what the golden era guys did and it stuck

  11. 4 weeks ago
    Anonymous

    Because it's not effective.
    Why not just get an ab roller? Why not just do hanging leg raises? There are lots of better exercises so why are you settling for garbage?

  12. 4 weeks ago
    Anonymous

    Situps and crunches are a meme.
    For abs you want hanging weighted leg raises.

  13. 4 weeks ago
    Anonymous

    Sit-ups are super uncomfortable for me. It feels like I'm pinching some nerve in my lower back when I do them.

    I prefer hanging knee raises and cable crunches. Great for abs hypertrophy.

    • 4 weeks ago
      Anonymous

      use a proper mat to save your back, I use a mat and also put part of my hands (in a comfortable manner) beneath my lower back or posterior to keep any pressure from making my spine uncomfortable

      • 4 weeks ago
        Anonymous

        I was always using a mat. I'm not going back to sit-ups, my current routine does all I need without drawbacks.

    • 4 weeks ago
      Anonymous

      Don't listen to that retard, sit ups are vertebrae-destroyers.

  14. 4 weeks ago
    Anonymous

    What should I do if my gym doesn't have ab rollers, ab machine or the dips station where you can raise your legs?
    Should I just buy an ab roller myself or cope with situps at home?

    • 4 weeks ago
      Anonymous

      Use a pull-up bar for hanging KNEE raises

  15. 4 weeks ago
    Anonymous

    Been doing weighted ab work for almost a month now after not hitting abs at all for years.
    Getting decent results.

    • 4 weeks ago
      Anonymous

      What do you do, anon?

  16. 4 weeks ago
    Anonymous

    You will destroy your spine permanently. Enjoy.

  17. 4 weeks ago
    Anonymous

    Abs show up once you work them and aren't fat

Your email address will not be published. Required fields are marked *