>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
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Isolation is a meme. Integration is the answer
>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.
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
Yes King
weirdly difficult/annoying to train with weighted exercise.
recommend plz
This
doing a triple digit number of sets or waiting x minutes in a plank just isn't exciting
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.
Leg raises and progress into V raises
homie have you ever actually worked your abs? you don't fricking need weights, just do 8 sets of 30 reps of some random fricking abs exercises and you'll be fricked up
>just waste your day doing crunches
it takes less than 30 minutes to do 8x30
>30 minutes
>doing fricking 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.
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.
>>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
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.
what is he thinking about, anons
Tfw when no gf?
abs?
the destruction of the illegitimate state of israel
P*lestine isn't a real country
how much pussy he's about to get from these ab workouts
>"Scooby IS 100% natty"
tfw no gf
Concentrating on not shitting himself. Leg Raises always get my guts rumbling.
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
Bend your knees and increase the weight, lanklet.
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.
another win for manlet bros hahaha
>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
are you stupid? i wasn't replying to you. fricking moron. we're not even talking about pullups
im not an ape dont talk in my name you self deprecating homosexual
Between the feet or knees?
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
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
just do crunches ffs
Mike Tyson had abs at 215 lbs, 5'10 because he did a frick 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
>veins visible
>not low bodyfat
veins can show at higher bodyfat you moron
If you have good cardio and big biceps they'll show at higher bodyfat lol
t. 18% bf boxer with bicep veins
Post ceps
>boxer
Yeah, sure. I bet a 14 year old would beat you in a 1v1.
>is clearly not low bodyfat
clearly
>implying boxers don't go to extremes for weightloss on weighin days
Actual moronation.
Tyson was a heavyweight u moron
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 fricking 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
he's a vegetarian who does fricked up amounts of cardio
>clearly not low bodyfat
>front delt veins
are you moronic?rg288
>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.
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
Lamo bench is enough for abs
If you insole abs you might hurt yourself
How do I mitigiate the risk of hernia?
good abs are only achieved through low bodyfat moron
strong abs are achieved through front squats
Post body
Training abs is fricking lame unless you have a machine.
Abs are based and anyone who doesn't isolate them is a weak homosexual. I'd rather look like a powerful greek god with good obliques than look like a californian homosexual with a small waist.
This is my favorite statue. Have it 3D printed and painted in my home as daily inspiration.
>why aren't you isolating abs
but i do. dragon flag and ab wheel
>Have a very low BF
>visible 6 pack, but only 4 visible if I'm not pumped/ flexing/ lightfrauding
Help pls
Build more muscle
You should try working out sometime. It might help your muscles grow.
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
>visible 6pack
HAHAHAHAHAHAHAHHAHAHAHAAH VISIBLE TO WHO, ANTS??? HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAAHHAHAHAHAHAHAHAAH
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
>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
I do 3 sets of leg raises after every workout, that enough?
You need progressive overload. If you aren't doing more reps, more weights, more sets every week then you are wasting time.
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
>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 fricking unclear on this shit when it comes to abb training. Tell us how its once and for all
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
>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?
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
Holy frick you dumb little Black person shit. Dunning kruger motherfricker.
t. is 100lbs and has no abs
how am i dunning krugering brah? this is basic exercise science you fricking moron
Show us some example workouts that you been using following the principles you outlined
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
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
hollow body
Ill just leave this here
I'd not recommend starting with the blue one though
I'm at purple now, abs are starting to pop
Hoping for some actual advice, I do abs 3 times a week, are they noticeable? Should I cut more, or increase sets/reps?
Cutting more would help. Hard to say if you should increase sets/reps without knowing your current routine.
I do 3xf hanging leg raises, 3xf decline crunches and 4 two minute planks as of right now.
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.
Thanks, I'll see what I can do, 1g per 1lb of bodyweight still the standard ya?
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.
you dont even need that much, theres no more effect shown after 0.85 per lb of lean body mass
didnt mean to say lean body mass, 0.85g per lb of straight bodyweight. reading the other moronic anon say 1g per lb of lean body mass made me write it
Unless you're obese, 0.85g/lb of bodyweight is going to be very similar to 1g/lb of lean bodymass you imbecile.
moron look at the correction i made under it holy frick
You're the stupidest person I've ever seen on this site. You can't even read your own post.
I weight like 110lbs, just shoot for in between?
Yes. Shouldn't be too hard.
thanks for the actual advice and not calling me a man
love ya bbs lol
you want me to rape you
Not you anon, you're not Chad.
The only way for your abs to be visible is to let me kiss your tummy, baby girl. *Smooches* Love you. 😉
[[NON THIRSTY ANSWER]]
It doesn't look like you train abs at all. Cut and exercice harder.
you're showing your breasts for a reason, let me rape u
a girl with a body like this let me have sex with her and i ruined it
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
Same, except she blocked me after our one night stand. Thanks for the seggs, Jessica
tell us your stories anon
>no hips
>man hands
>man face
Begone troony
We looking at the same pic? Are these trannies in the room with us anon?
listen baby you're going to get a lot of hurtful comments
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.
LONDON
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are laying down leg lifts okay utnil i have access to a pullup bar
Any exercise is better than none (within best judgement of course)
>it's another "I'm not fat ;_;" thread
boring
good abs are made in the kitchen and they come from compound exercises
>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
Deadlifts aren't hard. It's pretty much the easiest compound weightlifting exercise.
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
>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 frick won't it just heal already?!?
because you touch yourself you little homosexual.
abs can be used daily with zero issue.
show me one isolation that doesn't destroy your back and an actually have enough weight on it for hypertrophy
boys we found em, the stupidest person on fit
Then they complain about deadlifts hurting their back
Women don't care about abs.
I started using this machine a few weeks ago and it seems pretty based.
what exercises should I do? is crunches enough?
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 ripplehomosexualbreasts advice based on anecdotes of roided up freaks that never trained abs but still had abs(yeah because they were on fricking 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 moronic fat fricks 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
are leg raises enough, its all i do
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.
I do tuck planche pushups for serratus
In a PPL 6 day split where would abs go? Should I do them on pull day after Chin-ups?
Do it whatever fricking day man, it doesn’t matter. Don’t fricking overthink things.
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.
Do one ab excersice at the end of each workout, switch it up but keep it at 3 sets
you can only get abs if you have good genetics
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.
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