>easy to recover from isolation

>easy to recover from isolation
>people STILL DONT isolate them because of two of the biggest memes in fitness, which is that good abs are achievable through compounds or that they're made in the kitchen
>people will see you as low bodyfat if you have them protruding even if you are not low bodyfat
why aren't you isolating abs
They're important to looking aesthetic

  1. 2 weeks ago
    Anonymous

    Isolation is a meme. Integration is the answer

    • 2 weeks ago
      Anonymous

      >integration
      No, using them as stabilizers will not get you hard cuts in your abs or make them big at all. You are listening to roiders.

      weirdly difficult/annoying to train with weighted exercise.

      recommend plz

      Just do slow negative sit ups with a plate in your hands and for lower abs put a dumbbell between your feet when doing leg raises

    • 2 weeks ago
      Anonymous

      Yes King

  2. 2 weeks ago
    Anonymous

    weirdly difficult/annoying to train with weighted exercise.

    recommend plz

    • 2 weeks ago
      Anonymous

      This
      doing a triple digit number of sets or waiting x minutes in a plank just isn't exciting

      • 2 weeks ago
        Anonymous

        It's a cop out answer, but honestly just save them for the end of your workout and watch a youtube video or something. Two minutes of planks is boring and downright unbearable, but nine minutes is easy if you're distracted.

    • 2 weeks ago
      Anonymous

      Leg raises and progress into V raises

    • 2 weeks ago
      Anonymous

      bro have you ever actually worked your abs? you don't fucking need weights, just do 8 sets of 30 reps of some random fucking abs exercises and you'll be fucked up

      • 2 weeks ago
        Anonymous

        >just waste your day doing crunches

        • 2 weeks ago
          Anonymous

          it takes less than 30 minutes to do 8x30

          • 2 weeks ago
            Anonymous

            >30 minutes
            >doing fucking situps
            They blow out after my first set of 30 and I can barely do 12-15 reps afterwards for the other sets. 30 minutes would kill me.

            • 2 weeks ago
              Anonymous

              Just keep at it anon. I used to be able to do 100 in a row before my injury. However it is very time consuming, but at that time, I had nothing else in my life. I would spend about 2 hours a day just working out.

            • 2 weeks ago
              Anonymous

              >>30 minutes
              situps
              I didn't say do 8x30 sit ups, I said do 8 different abs exercises for a TOTAL of 8 sets, 30 reps each

    • 2 weeks ago
      Anonymous

      Leg raises while holding a DB. They're amazing, I've gone from 5lbs to 25lbs and I'm still going. At first it's hard to figure out how to grip them, but once you get it you unlock the best ab workout ever.

      • 2 weeks ago
        Anonymous

        what is he thinking about, anons

        • 2 weeks ago
          Anonymous

          Tfw when no gf?

        • 2 weeks ago
          Anonymous

          abs?

        • 2 weeks ago
          Anonymous

          the destruction of the illegitimate state of israel

          • 2 weeks ago
            Anonymous

            P*lestine isn't a real country

        • 2 weeks ago
          Anonymous

          how much pussy he's about to get from these ab workouts

        • 2 weeks ago
          Anonymous

          >"Scooby IS 100% natty"

        • 2 weeks ago
          Anonymous

          tfw no gf

        • 2 weeks ago
          Anonymous

          Concentrating on not shitting himself. Leg Raises always get my guts rumbling.

        • 2 weeks ago
          Anonymous
      • 2 weeks ago
        Anonymous

        the pullup bar at my gym and every single one in calisthenics parks is barely tall enough for me me to dead hang. this is only viable for women

        • 2 weeks ago
          Anonymous

          Bend your knees and increase the weight, lanklet.

        • 2 weeks ago
          Anonymous

          Yeah I lucked out in that my gym has this CrossFit area thing in the back corner no one uses that has a super high pull up bar.

        • 2 weeks ago
          Anonymous

          another win for manlet bros hahaha

        • 2 weeks ago
          Anonymous

          >the pullup bar at my gym and every single one in calisthenics parks is barely tall enough for me me to dead hang. this is only viable for women
          what do you mean dude, i do pull ups on trees, we are apes, find a branch that's good for your height and go crazzy, we can do pull ups literally anywhere at any time that's the beauty of it, no need to go to the gym, just do it, i have abs just from pull ups i keep my body erect while doing pull ups and that's enough for me to keep my 6 pack i also do a lot of farmers walking, the real stuff, carrying heavy buckets of about 30kg each side

          • 2 weeks ago
            Anonymous

            are you stupid? i wasn't replying to you. fucking retard. we're not even talking about pullups

          • 2 weeks ago
            Anonymous

            im not an ape dont talk in my name you self deprecating gay

      • 2 weeks ago
        Anonymous

        Between the feet or knees?

    • 2 weeks ago
      Anonymous

      This
      doing a triple digit number of sets or waiting x minutes in a plank just isn't exciting

      how do i into abs isolation?

      i throw in some crunches here and there but my core is so weak.. my abs fatigue after 20 reps and i struggle to do more than 3 sets with good form

      theres so much you can do, lying leg raises, hanging leg raises, hanging knee raises, hanging L sits, russian twists and the list goes on

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/tp4Spvq.jpg

      >easy to recover from isolation
      >people STILL DONT isolate them because of two of the biggest memes in fitness, which is that good abs are achievable through compounds or that they're made in the kitchen
      >people will see you as low bodyfat if you have them protruding even if you are not low bodyfat
      why aren't you isolating abs
      They're important to looking aesthetic

      Planks
      side planks
      L sits
      bicycle crunches from L sit position
      oblique crunches from L sit position
      zero leg drive sit ups
      hanging leg raises
      hanging bicycle crunches
      hanging oblique crunches

    • 2 weeks ago
      Anonymous

      just do crunches ffs

  3. 2 weeks ago
    Anonymous

    Mike Tyson had abs at 215 lbs, 5'10 because he did a fuck ton of sit ups and is clearly not low bodyfat, but would be considered that to the normie. Not doing ab isolation is a huge mistake

    • 2 weeks ago
      Anonymous

      >veins visible
      >not low bodyfat

      • 2 weeks ago
        Anonymous

        veins can show at higher bodyfat you RETARD

      • 2 weeks ago
        Anonymous

        If you have good cardio and big biceps they'll show at higher bodyfat lol

        t. 18% bf boxer with bicep veins

        • 2 weeks ago
          Anonymous

          Post ceps

        • 2 weeks ago
          Anonymous

          >boxer
          Yeah, sure. I bet a 14 year old would beat you in a 1v1.

    • 2 weeks ago
      Anonymous

      >is clearly not low bodyfat

      clearly

    • 2 weeks ago
      Anonymous

      >implying boxers don't go to extremes for weightloss on weighin days
      Actual retardation.

      • 2 weeks ago
        Anonymous

        Tyson was a heavyweight u retard

        • 2 weeks ago
          Anonymous

          not that anon, and you're right heavyweights have no upper weight limit, but at the same time they'll still cut and dehydrate a little bit before the fight to cut off that water weight and any excess weights that can slow them down, not to the level of people who actively have to reach weight and risk fucking themselves up for the fight but they still do, but for the most part you're right there was no pressing reason for mike to go mad cutting weight

          • 2 weeks ago
            Anonymous

            he's a vegetarian who does fucked up amounts of cardio

    • 2 weeks ago
      Anonymous

      >clearly not low bodyfat
      >front delt veins
      are you retarded?rg288

  4. 2 weeks ago
    Anonymous

    >why aren't you isolating abs
    because what I gain in obliques tips the scales into a shape I want less than how much I was abs.

  5. 2 weeks ago
    Anonymous

    how do i into abs isolation?

    i throw in some crunches here and there but my core is so weak.. my abs fatigue after 20 reps and i struggle to do more than 3 sets with good form

  6. 2 weeks ago
    Anonymous

    Lamo bench is enough for abs
    If you insole abs you might hurt yourself

  7. 2 weeks ago
    Anonymous

    How do I mitigiate the risk of hernia?

  8. 2 weeks ago
    Anonymous

    good abs are only achieved through low bodyfat retard

    strong abs are achieved through front squats

    • 2 weeks ago
      Anonymous

      Post body

  9. 2 weeks ago
    Anonymous

    Training abs is fucking lame unless you have a machine.

  10. 2 weeks ago
    Anonymous

    Abs are based and anyone who doesn't isolate them is a weak gay. I'd rather look like a powerful greek god with good obliques than look like a californian gay with a small waist.

    • 2 weeks ago
      Anonymous

      This is my favorite statue. Have it 3D printed and painted in my home as daily inspiration.

  11. 2 weeks ago
    Anonymous

    >why aren't you isolating abs
    but i do. dragon flag and ab wheel

  12. 2 weeks ago
    Anonymous

    >Have a very low BF
    >visible 6 pack, but only 4 visible if I'm not pumped/ flexing/ lightfrauding
    Help pls

    • 2 weeks ago
      Anonymous

      Build more muscle

    • 2 weeks ago
      Anonymous

      You should try working out sometime. It might help your muscles grow.

    • 2 weeks ago
      Anonymous

      This just proved the OP post that you need to work abs for them to grow instead of expecting to build them in the kitchen

    • 2 weeks ago
      Anonymous

      >visible 6pack
      HAHAHAHAHAHAHAHHAHAHAHAAH VISIBLE TO WHO, ANTS??? HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAAHHAHAHAHAHAHAHAAH

  13. 2 weeks ago
    Anonymous

    how good is pallof press? is it a meme or actually worth, does anyone here do them?

    squat u praised them and I saw that lu xiaojun is doing them

  14. 2 weeks ago
    Anonymous

    >they're made in the kitchen
    this is true though. When I was an underweight skelly runner with an 18 BMI, I had visible abs. They could've probably gotten even more definition through isolation exercise (or lifting ANY weights, for that matter), but literally doing nothing for abs except burning calories already made them very much visible to the point that I got commented on them A LOT

  15. 2 weeks ago
    Anonymous

    I do 3 sets of leg raises after every workout, that enough?

    • 2 weeks ago
      Anonymous

      You need progressive overload. If you aren't doing more reps, more weights, more sets every week then you are wasting time.

  16. 2 weeks ago
    Anonymous

    [...]

    same anon, to further prove this point. i was the skinny kid and was until i started training at about 16, for my entire life being extremely low body fat i NEVER had visible abs, even if i pushed the air out of my stomach. and even when id been training for years and cut down and had my best looking physique, i still had poor abs that were only visible when air pushed out of stomach and flexing and still didnt look good, you know why? because i didnt directly train and isolate my core muscles therefore they were weak and underdeveloped. now im over 10kg heavier than i was then and obviously some of that is fat, since ive been rock climbing for about half a year and directly training my core i have infinitely more visible and defined abs and core now at a higher body fat, abs are not made in the kitchen and you must train them, especially as compound lifts dont work the core in varied movements or planes of motion so your muscles like the obliques and serratus will be non existant. nobody wants to have a flat 4 pack with no definiition anywhere else

    https://i.imgur.com/7rx6erA.png

    >Have a very low BF
    >visible 6 pack, but only 4 visible if I'm not pumped/ flexing/ lightfrauding
    Help pls

    sorry bro but your abs are literally barely visible, eat more, train more and train your core, that is the only help

  17. 2 weeks ago
    Anonymous

    >why aren't you isolating abs
    Because its still unclear how to actually train them well. Magazines and commercials say that doing crunches and sit ups for high reps and supersets are the way to go. But the internet says that shit is bullshit and its just cardio pretty much. Then there is the "compounds all you need" so one ends up confused. How does one actually train them?

    Like any other muscles? 2-3 times per week, 3-5 sets close to or to failure?

    Sit ups 3-5 sets x AMRAP @ 8
    Hanging leg raises 3-5 sets AMRAP @ 8
    Crunches 3-5 sets x AMRAP @ 8

    ?

    Some people do super set shit where they dont get close failure until the end of the circuit but they work them for 10 min straight like
    sit up, crunch, leg raise, bicycle crunches, flutters etc and so on or whatever

    What rep ranges you recommend? What progression method? Add weight after you reached a certain amount of reps? 15-20 reps? 20-30? Some people For some reason people are really fucking unclear on this shit when it comes to abb training. Tell us how its once and for all

    • 2 weeks ago
      Anonymous

      its not unclear at all you use the exact same training principles as any other muscle because theyre just another muscle. Train them 2-3 times a week, at the end of lifting sessions is good but you can do whenever. Do at least 3 exercises and do at least 3 sets of till failure, if its getting too easy? add more volume, exercises and difficulty of exercises.
      There are so many hard ways to train abs that will take people ages to work towards. SO many people cant even do hanging leg and knee raises without swinging, train towards that with things like lying leg raises, then to hanging, then train hanging L sits which are infinitely harder, then on the ground L sits which are EVEN harder, theres always a progression with abs, this is progressive overload

      • 2 weeks ago
        Anonymous

        >Train them 2-3 times a week
        >Do at least 3 exercises and do at least 3 sets of till failure
        So that is 18 to 27 sets per week. That is a lot. What exercises and what rep ranges? Why do people recommend static exercises for abs but not other body parts?

        • 2 weeks ago
          Anonymous

          that is not a lot. exercises? lying leg raises, russian twists, side planks, hanging knee raises, hanging leg raises, the list goes on. and people dont, some people like doing planks sure but theyre not nearly the best ab exercise, you want to hinge the hip joint. also static holds ARE useful for every muscle to some extent

          • 2 weeks ago
            Anonymous

            i rock climb 2-3 times a week which already gets my core super well but as supplamentation i do, lying leg raises, russian twists, hanging full range knee raises, hanging leg raises and hanging L sits twice a week
            will also be adding serratus work in like scapula pushups and dumbell pullovers

            Holy fuck you dumb little moron shit. Dunning kruger motherfucker.

            • 2 weeks ago
              Anonymous

              t. is 100lbs and has no abs
              how am i dunning krugering brah? this is basic exercise science you fucking moron

      • 2 weeks ago
        Anonymous

        Show us some example workouts that you been using following the principles you outlined

        • 2 weeks ago
          Anonymous

          i rock climb 2-3 times a week which already gets my core super well but as supplamentation i do, lying leg raises, russian twists, hanging full range knee raises, hanging leg raises and hanging L sits twice a week
          will also be adding serratus work in like scapula pushups and dumbell pullovers

          • 2 weeks ago
            Anonymous

            Nobody needs to do all that shit to develop your abs lmao, enjoy wasting your time and have a nice day dyel piece of shit

    • 2 weeks ago
      Anonymous

      hollow body

  18. 2 weeks ago
    Anonymous

    Ill just leave this here

    • 2 weeks ago
      Anonymous

      I'd not recommend starting with the blue one though

    • 2 weeks ago
      Anonymous

      I'm at purple now, abs are starting to pop

  19. 2 weeks ago
    Anonymous

    Hoping for some actual advice, I do abs 3 times a week, are they noticeable? Should I cut more, or increase sets/reps?

    • 2 weeks ago
      Anonymous

      Cutting more would help. Hard to say if you should increase sets/reps without knowing your current routine.

      • 2 weeks ago
        Anonymous

        I do 3xf hanging leg raises, 3xf decline crunches and 4 two minute planks as of right now.

        • 2 weeks ago
          Anonymous

          Should be enough. I'd recommend reassessing your diet to make sure you're getting an adequate amount of protein and then decide if you want to cut a bit more or not.

          • 2 weeks ago
            Anonymous

            Thanks, I'll see what I can do, 1g per 1lb of bodyweight still the standard ya?

            • 2 weeks ago
              Anonymous

              It's the easy standard. The more precise one is 1g per 1lb of lean mass, but that can be hard to calculate at home.

            • 2 weeks ago
              Anonymous

              you dont even need that much, theres no more effect shown after 0.85 per lb of lean body mass

              • 2 weeks ago
                Anonymous

                didnt mean to say lean body mass, 0.85g per lb of straight bodyweight. reading the other retarded anon say 1g per lb of lean body mass made me write it

              • 2 weeks ago
                Anonymous

                Unless you're obese, 0.85g/lb of bodyweight is going to be very similar to 1g/lb of lean bodymass you imbecile.

              • 2 weeks ago
                Anonymous

                retard look at the correction i made under it holy fuck

              • 2 weeks ago
                Anonymous

                You're the stupidest person I've ever seen on this site. You can't even read your own post.

              • 2 weeks ago
                Anonymous

                Unless you're obese, 0.85g/lb of bodyweight is going to be very similar to 1g/lb of lean bodymass you imbecile.

                I weight like 110lbs, just shoot for in between?

              • 2 weeks ago
                Anonymous

                Yes. Shouldn't be too hard.

              • 2 weeks ago
                Anonymous

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

                The only way for your abs to be visible is to let me kiss your tummy, baby girl. *Smooches* Love you. 😉

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

                The only way for your abs to be visible is to let me kiss your tummy, baby girl. *Smooches* Love you. 😉

                thanks for the actual advice and not calling me a man
                love ya bbs lol

    • 2 weeks ago
      Anonymous

      you want me to rape you

      • 2 weeks ago
        Anonymous

        Not you anon, you're not Chad.

    • 2 weeks ago
      Anonymous

      The only way for your abs to be visible is to let me kiss your tummy, baby girl. *Smooches* Love you. 😉

    • 2 weeks ago
      Anonymous

      [[NON THIRSTY ANSWER]]
      It doesn't look like you train abs at all. Cut and exercice harder.

    • 2 weeks ago
      Anonymous

      you're showing your tits for a reason, let me rape u

    • 2 weeks ago
      Anonymous

      a girl with a body like this let me have sex with her and i ruined it

      • 2 weeks ago
        Anonymous

        Same bro.... same

      • 2 weeks ago
        Anonymous

        Same bro.... same

        >I would ask her why she was so beautiful
        >she would always reply
        >because I love you

        I'm going to kill myself

      • 2 weeks ago
        Anonymous

        Same, except she blocked me after our one night stand. Thanks for the seggs, Jessica

      • 2 weeks ago
        Anonymous

        Same bro.... same

        https://i.imgur.com/5m3BFGE.jpg

        [...]
        >I would ask her why she was so beautiful
        >she would always reply
        >because I love you

        I'm going to kill myself

        tell us your stories anon

    • 2 weeks ago
      Anonymous

      >no hips
      >man hands
      >man face
      Begone chud

      • 2 weeks ago
        Anonymous

        We looking at the same pic? Are these trannies in the room with us anon?

    • 2 weeks ago
      Anonymous

      listen baby you're going to get a lot of hurtful comments

    • 2 weeks ago
      Anonymous

      You need to flex them to see the definition. Your abs are in a lengthened state due to your anteriorly tilted pelvis. Fix your apt to see abs.

  20. 2 weeks ago
    Anonymous

    LONDON
    O
    N
    D
    O
    N

  21. 2 weeks ago
    Anonymous

    are laying down leg lifts okay utnil i have access to a pullup bar

    • 2 weeks ago
      Anonymous

      Any exercise is better than none (within best judgement of course)

  22. 2 weeks ago
    Anonymous

    >it's another "I'm not fat ;_;" thread
    boring

  23. 2 weeks ago
    Anonymous

    good abs are made in the kitchen and they come from compound exercises

  24. 2 weeks ago
    Anonymous

    >Two of the biggest memes in fitness
    Translation: Squats and deadlifts are hard, I’d rather convince myself they are “memes” than learn to enjoy them

    • 2 weeks ago
      Anonymous

      Deadlifts aren't hard. It's pretty much the easiest compound weightlifting exercise.

  25. 2 weeks ago
    Anonymous

    What’s a good simple ab routine to add at the end of every workout?
    I’ve been super setting 3xF hanging leg lifts and 3xF ab wheel roll outs

  26. 2 weeks ago
    Anonymous

    >recovers easy
    Not at all. I ego squatted a few months ago and my abs have still not recovered. Docs say it isn't a hernia and that I just pulled a muscle, so why the fuck won't it just heal already?!?

    • 2 weeks ago
      Anonymous

      because you touch yourself you little gay.
      abs can be used daily with zero issue.

  27. 2 weeks ago
    Anonymous

    show me one isolation that doesn't destroy your back and an actually have enough weight on it for hypertrophy

    • 2 weeks ago
      Anonymous

      boys we found em, the stupidest person on fit

  28. 2 weeks ago
    Anonymous

    Then they complain about deadlifts hurting their back

  29. 2 weeks ago
    Anonymous

    Women don't care about abs.

  30. 2 weeks ago
    Anonymous

    I started using this machine a few weeks ago and it seems pretty based.

  31. 2 weeks ago
    Anonymous

    [...]

    [...]
    same anon, to further prove this point. i was the skinny kid and was until i started training at about 16, for my entire life being extremely low body fat i NEVER had visible abs, even if i pushed the air out of my stomach. and even when id been training for years and cut down and had my best looking physique, i still had poor abs that were only visible when air pushed out of stomach and flexing and still didnt look good, you know why? because i didnt directly train and isolate my core muscles therefore they were weak and underdeveloped. now im over 10kg heavier than i was then and obviously some of that is fat, since ive been rock climbing for about half a year and directly training my core i have infinitely more visible and defined abs and core now at a higher body fat, abs are not made in the kitchen and you must train them, especially as compound lifts dont work the core in varied movements or planes of motion so your muscles like the obliques and serratus will be non existant. nobody wants to have a flat 4 pack with no definiition anywhere else

    [...]
    sorry bro but your abs are literally barely visible, eat more, train more and train your core, that is the only help

    what exercises should I do? is crunches enough?

    • 2 weeks ago
      Anonymous

      I got lean enough to the point of seeing veins running down my obliques, and I still didn't have abs after years of training and eating a proper diet following the bullshit ripplegaytits advice based on anecdotes of roided up freaks that never trained abs but still had abs(yeah because they were on fucking gear which makes every single muscle grow lmao)
      deadlifts and squats don't do SHIT for abs, you have to train a muscle for it to pop and show.

      crunches unironically mog 99% of ab exercises out there, they were vilified by retarded fat fucks online for over a decade but it doesn't change the fact they are the best ab exercise to do with limited equipment, and if you have equipment you can simply do crunch movements with added resistance which makes it even better

  32. 2 weeks ago
    Anonymous

    are leg raises enough, its all i do

  33. 2 weeks ago
    Anonymous

    How does one isolate and train the abs after an injury? I've done research and found a few options but if anyone here has recommendations or knows of a good program for exercises that are safe to do when you have mild ab separation it would be appreciated.

  34. 2 weeks ago
    Anonymous

    I do tuck planche pushups for serratus

  35. 2 weeks ago
    Anonymous

    In a PPL 6 day split where would abs go? Should I do them on pull day after Chin-ups?

    • 2 weeks ago
      Anonymous

      Do it whatever fucking day man, it doesn’t matter. Don’t fucking overthink things.

      • 2 weeks ago
        Anonymous

        Alright since I'm already doing chin-ups and a lot of compounds in general I'll just throw in a leg raise superset or something twice a week and maybe one other movement.

    • 2 weeks ago
      Anonymous

      Do one ab excersice at the end of each workout, switch it up but keep it at 3 sets

  36. 2 weeks ago
    Anonymous

    you can only get abs if you have good genetics

    • 2 weeks ago
      Anonymous

      You can old get abs if you diet and do more fork putdowns and exercise the core muscles, stop being a fat lard you piece of shit.

  37. 2 weeks ago
    Anonymous

    Based post. Been isolating abs everyday since mid May or so because that I never paid too much attention to them(4 years of lifting) but since I started boxing I've been interested in having a stronger core in order to absorb body shots. Also I can do a dragon flag and I will be repping it all day

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