>fell for the “you don’t need to train abs directly” meme
I’ve gotten some good advice from here, but I hate the gays who pushed this stupid meme. Now I’m benching 2pl8s and sub 14% bf, but my abs are so tiny. I’ll have to spend months now building my abs before I can drop any more weight.
 Ape Out Shirt $21.68 |
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Ape Out Shirt $21.68 |
>compounds are enough for abs
>you'll only get big from doing bench/squat/DL
>you lose muscle mass while cutting
>cardio kills gains
>20% bodyfat is perfectly healthy for men
>balding isn't the end for men
>you need a strength base before training for hypertrophy
Here are more memes, hopefully you won't fall for them as well.
I fell for each and every one
at least I started popping fin when I still had hair and don't look like a pudgy thumb man telling people shit like "men should be useful and therefore must be strong"
Except all of these are true, homosexual
No they aren't lol, DYEL? You'd know it's bullshit if you'd lifted for at least 3 years.
I refuse to believe Rippetoe wasn't paying people to spam that garbage on internet forums. I feel bad for all the noobs who fell for the SS+bulk meme because it was aggressively pushed on them
>you need a strength base before training for hypertrophy
This is the most heinous meme there is for noobs. The amount of people in this board asking about how much they need to be able to lift before doing a bodybuilding routine is ridiculous. Powerlifters really are a cancer
>do squats, deads, chins, ohp
>go on a cut
>abs
its really not that hard
I will never squat
If you're natty you can't afford not to squat
I developed really good abs by doing only freeweights and hanging leg raises.
Hanging leg raises are an abdominal exercise
Yeah. I am just saying that you don't really need anything more. Just do 3 sets of 8 every time you work out and you are good to go.
I’m just going to throw shit at the wall until it sticks. I’ll try this when I deadlift tonight, and I’ll also do some crunches.
Dang it… I knew I should have saved the post I made before about this. There are some screenshots of it floating around if anyone has it feel free to post it here. I feel too lazy to type it all over again lol.
I’ll just recap the most important part.
I’m not really a fan of pitting exercises against each other to pick the “best” one, since doing a variety of exercise is obviously superior. But for the sake of time, I’m just going to explain the exercise that I personally consider to be the most effective at building abs.
Hands down it’s got to be decline crunches. If the decline bench is adjustable, the steeper the angle the higher the resistance level will be. It should be hard enough that you can’t do more than 20 crunches (you could do more, it just would be less time effective.) so if the decline bench you’re using is as deep as it will go, and you can still do more than 20 you should add some weight by holding a kettle bell. Make sure you go all the way down until your head touches the bench and then come all the way up until you cannot come any further forward. Go slowly and squeeze your abs as you come up focusing on tension. If you want to take this move from a 7/10 abs builder to 10/10, alternate rotate your torso to the side (left, middle, right, middle, left, etc.) on the refs were you twist, turn your torso toward the opposite leg (if you are coming up on the left side, you should feel your left obliques engage along with your abs and you should be twisting a bit to the right.
Cheers bro, get them ninja turtle 3d abs
If I do them weighted how should I hold the weight?
When I hold it straight above my shoulders fatigue
You should hold the weight however, it’s comfortable for you. Kettle bells are a good way to add weight to this exercise because you can hold it with both hands. So, if it’s uncomfortable to hold it overhead, you could hold it against your chest. Personally though, I do hold it overhead. I really need to make a video of this exercise to help people understand what it should look like since it might be hard to picture.
i advise holding a plate just around chest/ neck level. like that guy said really focus on engaging your abs before using any weight though.
Some people simply aren't made to have big ass abs. The Rock doesn't for example. Who gives a frick.
i used to never train abs and i regret it. can’t help but wonder how much more defined my core would have been started besides without having to lose more body fat. started training abs last week and i really enjoyed going till failure. hopefully i can make up for the lost gains
You just gotta keep going. It sucks but it is what it is. You look good and you’ll look better in the future if you keep it up.
>ab exercises where you bring your head to your legs for upper abs
>ab exercises where you bring your legs to your head/torso for lower abs
>side rotations/anti rotations for obliques
>add weight if it gets too easy (literally most people get this wrong and don't add weight at all)
That's it
>train abs directly when already thin
>abs look good when flexing but oblique fat sticks out
Guess I gotta do some kind of oblique isolation now
Same, frick all homosexuals that tell that disingenuous "advice" I got to sub 15% bf and still no abs and got turbo mogged by a dyel friend doing some abs exercises for fun despite me lifting more than twice in every lift, after months of directly training them I now can see them even when with a higher bf currently