Anyone have exercise recommendations - and a sets/reps guide - on hitting your abs effectively? My only ab work are squats and deadlifts, and honestly this isn’t as efficient as it could be
Working abs with hypertrophy
Anyone have exercise recommendations - and a sets/reps guide - on hitting your abs effectively? My only ab work are squats and deadlifts, and honestly this isn’t as efficient as it could be
5 sets of ab wheel or hanging leg raises to failure at the end of every leg day
To add to this bloke - Weighted leg raises, and a movement to hit lower abs like weighted crunches. Got abs in 10 months with these 3 exercises.
What do you use for weighted leg raises a dumb bell between my feet always slips
Start light and go up. You should be able to do 2.5lbs at least. If you do this every day you do can do eventually do 20s and vomit from ab doms like me.
I'm a lady
Ban women's sports
I'm convinced sports is the reason why women act like prostitutes
The older girls pressure the younger girls into becoming prostitutes
Go back and never return
We are here to stay
You sound like LULZ homosexual though
I'm bigger than you twink homosexual
I'll kill you with one punch
I think we need to make all sports one division and only separate by weight class so trannies have no incentive to try them.
weighted ab crunches
>weighted ab crunches
hip flexor bot
u need to isolate abs with 40 seconds (or close to) time under tension on muscle belly(ies), continuous effort
>sounds very tricky, complicated
no, just lie on ur back and lift legs up a little, hold, that's it - try to collapse lumbar do floor, then all of spine nice and straight
The best way to grow abs is using a decline and forcing gravity (you can also hold weight against your chest) to take your spine into kyphosis. Your ab fibers will get tore up from crunches that take you into concentric lordosis and eccentric kyphosis. Do a set of as many as you can possibly do and then let them rest and grow.
Cable crunches
Landmine twists/cable wood chop
Leg raises (can be done on a bench if you can't hang for long)/Resistance band knee raises
Assymetrical farmer's walks
That's all you need. Every one is lying. Go heavy.
I wonder what race their boyfriends are
Right is dating a white rowing chad
do your hollow body work. hollow body holds will teach you the difference between using your hip flexors and your abs. you can still train both, but if your hip flexors do all the work on all your ab work, you aint gonna work your abs. hollow body work as well as vacuums will make your abs pop more on tob of that, make your waist narrower and give you dick lines
Redpill me on vacuums. How are you supposed to do them? Is it like plank/other isos? (ie 3-5~ sets of 30-40 second holds)
the pure form is
>stand up
>breath out
>suck your belly button back to your spine as far as it can go
>either hold it statically or sort of pump around that point
can be a bit uncomfortable, can make a muscle burn you didn't know you had. but thats normal. you can do dedicated sets like you said. but you can also do them basically anywhere where you can hold your breatch for a moment. you shouldn't have a full stomach tho. and if you don't feel it doing anything, you aren't doing it hard enough
what's asu
wanna frick the skelly, source?