Amazon? Maybe try a general nutrition store (GNC or something like that).
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Amazon? Maybe try a general nutrition store (GNC or something like that).
ab workout is kind of complicated. Anyway, I'll put some impressions here, very personal and not scientific so take them as they are
It's the hardest part of the body to impact. Do some bicep curls and your biceps will be swole in minutes, squat a bit and you'll see big legs right there but your core, no matter what you go for, be it planks, crunches or HLR, each rep seems to add little to the whole. I suppose that's why you hear stories of 500+ crunches a day and such, while you won't hear "I did 500 bicep curls!!" anywhere.
A healthy lower back is required for both crunches and HLR. Mariolee, warm up before going into any of it. If you aren't sure about how to warm up your (lower) back, ask and I can share with you what I do and you can try it if you think it will help you.
Regarding the discrepancy between Crunches and HLR, it feels and looks like HLRs work the lower ab area, around and under the belly button. That's the move to do for an adonis belt and a nice waist line, and this applies for any move that involves moving or lifting legs. However, for the upper and mid 2- and 4 packs, I've yet to learn a better exercise than crunches, I know people here don't like them but there are a couple of crunch variations that really hit the upper ab area like no other thing I've experienced, If anyone knows of something better, I'd love to learn about it and try. I have absolutely no back problems whatsoever, I can't speak for anyone else but they don't hurt any part of my body in the least.
Planks activate all of your body but I still have to experience real ab impact by doing them. I used to stay there for 1 minute, of course I felt the tension but it was in my whole body, any impact on the core feels too indirect to me. I'd try them only as a substitution for HLRs, if for any reason those can't be done.
if you eat like shit, you'll get a thick core over (a lot) of time but that's it. Visible abs, specially for people older than 30 like me, are like a far away, distant thought, lol
didn't Mariolee say the only equipment he has is a pull/chin up bar? hanging leg raises are several times harder hangng from a bar than using a dip machine.. I hope he has strong arms, otherwise it could be overwhelming. EDIT: he can lay down on a bench and lift the legs as well though.
L0st Id3ntity
Member
I got much bigger abs thanks to compound movements than what I had a year ago, with hardly any direct abs work.
Now even though I'm bulking and probably around 15% bf I can still see a 4 pack under good lighting.
Don't lose bf, get bigger abs first. My 2 cents.
Now even though I'm bulking and probably around 15% bf I can still see a 4 pack under good lighting.
Don't lose bf, get bigger abs first. My 2 cents.
I disagree somewhat- to me abs will always be a fxn of body fat. but yeah the big lifts are critical.
Beefaroni.
So good. What flavor?
what exactly is p90 ab ripper, I mean what exercises or moves are done there? I googled but was a bit confusing.
have a before/after pic of that? I'd like to see the effects of the main compounds on the core, I just started doing them recently so I can't tell how much they can possible impact the ab area.
quite frankly, I am a bit skeptical that strong, visible abs can be had without dedicated ab workout, but give me some months and I'll be able to give an opinion on that
Synthol.
L0st Id3ntity
Member
Whenever I go back to pull ups/squats etc after a hiatus, my abs get extremely sore, more so than direct abs work ever made them to be.have a before/after pic of that? I'd like to see the effects of the main compounds on the core, I just started doing them recently so I can't tell how much they can possible impact the ab area.
quite frankly, I am a bit skeptical that strong, visible abs can be had without dedicated ab workout, but give me some months and I'll be able to give an opinion on that
I'm approaching 300lbs squats, there is no way I can stabilize that weight without a solid core.
I ordered 12 of the Chocolate brownie (sounds amazing)
and 4 each of Almond Crunch, Chocolate Peanut Butter, and Coconut Cashew, mostly to test out.
It came out to about $60 CAD after tax and shipping fees.
parrotbeak
Member
Well, you definitely have to be patient and rethink your goals and expectations. I used to have a balls out attitude but now I just want slow progress while always feeling healthy. I can't afford to be out of commission. I can lift 2-3 times a week and do the outdoor activities I want, but it's taken years of very slow progress. I'll never be able to jump or take any serious jolts to my spine.
Have you gotten an mri and seeing exactly what the injury is? Thinking about surgery?
For me myofascial release/massage doesn't help my back when its inflamed. It can help increase mobility in my hips, which helps take pressure off my back, but my back tissue usually just wants to calm down and pressing on it won't help.
Get obese.
Here for the exercise list then and watch youtube videos on how to do those exercises since they are poorly explained in text.
been there done that, was 245 now I'm 185, im not goin obese again lol
Probably the hardest muscle to build. High intensity, high reps. You really need to pulverize them.
quite frankly, I am a bit skeptical that strong, visible abs can be had without dedicated ab workout, but give me some months and I'll be able to give an opinion on that
So you're skeptical of actual science and fact, and prefer to come spout anecdotal broscience about how to really hit your abs?
k.
They tend to be more "dry" and take a lot longer to eat than other bars, simple because they're made with real food.
Delicious though. Reminds me to try and order some.
Oh how I wish they were more affordable though.
yeah, k.
IronicallyTwisted
Banned
I need some quick advice regarding my back. Right now i'm doing the typical compound lifts routine for a beginner weightlifter - squats, bent over rows, stiff legged deadlifts, bench press, overhead press being the primaries (I also do curls and calf raises as my isolation work).
My back seems to be taking a bit of a beating, though i'm not sure if its just underdeveloped muscles going through the motions or something that would potentially require a routine change. I have what feels like a muscle knot to the very right of my lower back. Rubbing it with my fist seems to make it disappear for a little while before it returns. It isn't really a pain pain though it feels very isolated to just be a sore muscle. Lying on my stomach really brings it into focus.
Any thoughts? Its not serious enough to go to a doctor, just curious as to whether I need to powering on or starting to think about switching out of the compound lifts that work my back for a while.
My back seems to be taking a bit of a beating, though i'm not sure if its just underdeveloped muscles going through the motions or something that would potentially require a routine change. I have what feels like a muscle knot to the very right of my lower back. Rubbing it with my fist seems to make it disappear for a little while before it returns. It isn't really a pain pain though it feels very isolated to just be a sore muscle. Lying on my stomach really brings it into focus.
Any thoughts? Its not serious enough to go to a doctor, just curious as to whether I need to powering on or starting to think about switching out of the compound lifts that work my back for a while.
cluxdeluxe
Banned
You would have to research it but I would think the jump rope would eat up your calves pretty good.
Crap like that is why it's so hard for people to find true credible info on fitness. Keep it out of this thread. It only serves to confuse and mislead people.
HisshouBuraiKen
Member
Also- Anyone ever eaten Questbar Protein Bars? Just bought a box of the chocolate brownie, they taste pretty damn good, and the nutrition facts seem too good to be true
edit: someone on Amazon said they bloat you, I'll report back
I've been trying a assortment of flavors. My favorite is apple pie.
you are calling hanging leg raises, planks and crunches (which I know you dismiss and don't like but are mentioned in the very OP on the MjFrancis' part, on wikipedia, on Bodybuilding.com, other FitnessGAF members, etc.) broscience or who knows what you are calling broscience, you love to toss that word around.
either way not interested in a conversation on this topic with you and I will continue to post whatever I want in this thread, it does not belong to you. if you feel something is wrong feel free to correct with links or data or something to back up your claims, your usual "your shit routine" and "Broscience" comments not only are offensive but void of any meaningful content, something that becomes even more apparent when other guys like Noema come in and bring the facts.
quite frankly, I am a bit skeptical that strong, visible abs can be had without dedicated ab workout, but give me some months and I'll be able to give an opinion on that
Hey,
You'll be happy to know that a dedicated ab workout isn't required. This attitude comes from the bodypart exercise movement popularized in Weider's magazines. Going heavy on lifts that work across your spinal column will strengthen your abs significantly. These movements would include the squat variations, deadlift variations, overhead press (standing), olympic lifts, strongman movements, etc.
They will develop a great deal, to the point where movements like planks aren't even a workout anymore. If you look at a powerlifter or olympic lifter's midsection (assuming moderately low bodyfat), you'll see the evidence clear as day. I'd actually argue that they provide more development that unweighted movements like crunches, as the forces put on them are much higher per rep. It's similar in concept to squats building more leg muscle than running the 800m.
This is why I'm always a big fan of doing movements that parallel real life; the body tends to figure itself out. Movements like HLRs and decline weighted situps are great assistance movements but still not as good as the core lifts to me.
Hah. I always thought calves were mostly genetic. I have big calves but I never did anything specific for them, unless playing basketball did it.
as for abs I do an ab circuit after my 5/3/1 routine:
10x Weighted situps @55#
15x weighted roll outs @25#
10x hanging leg raises
and finally, because I never saw this one:
You come in and say crap like:
When it is well established that crunches and to a lesser extent situps are bad for the spine/back/etc. You say this as if you not having issues now even means anything, when it doesn't, as most people want to have a healthy body well past their 30's, something you are likely ruining your chances of.
You're also saying this to a poster who has stated that he already has back issues, which makes what you're doing even more offensive. You fall for the idea that because abs don't get "swole" from compound lifts the same way curls might make your biceps swole, that somehow this means they aren't being engaged properly, which is broscience at its finest, and only serves to make you look ignorant.
Saying:
Doesn't automatically excuse whatever you want to say when you are likely to be seen as a minor authority by the poster, being more experienced than him.
And I didn't think we needed to post links about the subject, as it's well-known enough at this point, but I'll drop a few:
http://www.exercise.com/article/why-crunches-don-t-work-part-2
http://www.acefitness.org/getfit/studies/BestWorstAbExercises.pdf
But the most offensive part is still that you're saying this to a poster who:
That's just irresponsible.
Hah. I always thought calves were mostly genetic. I have big calves but I never did anything specific for them, unless playing basketball did it.
as for abs I do an ab circuit after my 5/3/1 routine:
10x Weighted situps @55#
15x weighted roll outs @25#
10x hanging leg raises
and finally, because I never saw this one:
Posted that picture on the last page, brah!
---
Just to chime in, I have the furthest things from abs, since I still have fat and a bit of loose skin around my abdomen, but my core never really got tighter until I started heavy compound movements. Constant ab work (I used to do 40 minutes of ab work, 4 times a week) just made my ab muscles "burn" but never tightened anything.
I was just thinking that. Still amusing though.
L0st Id3ntity
Member
Quest bars are awesome but I have to ease in to them; like half a bar for a couple of days, or I fart 24/7. Probably because I already eat plenty of fiber.
Had sharp hip flexor pain while squatting today I warm up the SS way and stretch frequently, but I admit I don't stretch my hip flexor often. Foam rolled it immediately and already feels a little better.
Had sharp hip flexor pain while squatting today
I warm up the SS way and stretch frequently, but I admit I don't stretch my hip flexor often. Foam rolled it immediately and already feels a little better.Hard to tell from here, a doctor visit can't hurt if it persists.
The convenient thing about leg raises is that they can be scaled to nearly any level. If you are just starting out you can do knee raises on the ground as described in Convict Conditioning:
It's much easier to understand with the pictures supplied in the book, but hopefully this gives a good idea of where you can start out on leg raises. To increase the difficulty of this movement all you'd have to do is extend one or both legs. No pull-up bar or dip station required.
And like SeanR, I used to do some horrific abdominal complexes with little to no results. Once I started compound barbell movements and ab work based on strength rather than endurance everything came together quite nicely.
As a final addendum I can vouch for the ab roller. Shit's legit.
If you require a tutorial for such a thing, Beast Skills has you covered.
Damn I missed that... whoops!
I agree on the abs. Doing heavy squats you can really feel your core tighten up. Same with any off the floor lifts. Oh and I did those Atlas Stones again yesterday, pick them up to your shoulder and squat with them. It really hit my uh... obliques? Whatever the sides of your abs are. Just stabilizing that thing on your shoulder was really good.
Brolic Gaoler
formerly Alienshogun
I'd just like to put it out there that power lifters do ab work.
10 reps. I did 405 for 10 last cycle. I pull 500+
perineumlick said:
10 reps. I did 405 for 10 last cycle. I pull 500+
What do you think of standing ab wheel roll outs, Alien?
Brolic Gaoler
formerly Alienshogun
I don't do them, but plenty of other people do and an ab wheel is effective.
I personally do weighted decline situps.
FallingEdge
Member
Ever have those mornings where you just feel like shit? Wake up, sluggish, look in the mirror, look deflated/skinnyfat/etc. Just want to eat a bit and get to the gym. Too early though. Boss would not approve lol. Come on lunch time.
Brolic Gaoler
formerly Alienshogun
Sounds like it's time to get an energy drink and GOOOOOOOOOOOOOOOOOOOOO!
P.S Spike is an amazing energy drink.
I like decline situps, but weighted is a little much for me at this point. I just hold my hands behind my head for more resistance. Hanging leg raises is what I've been doing for abs lately.
I've never worked out and I just started working out 30 mins a day everyday for the past three weeks. I do twenty mins of cardio and ten minutes of stretching and muscle building... I was going to add 10 more minutes of yoga training later this week since most of my joints crack and pop when I stretch them. I was wondering if any of you have this problem and what stretches you've done?
It's not a pain thing so I don't really worry about it but lately my elbows have this strong itch to be stretched and and I need to stretch them out constantly (then there's the crack and pop sounds) (Could it be b/c my elbows are always in the L position from using my keyboard?). Along with just making a circle motion with my foot theirs a chorus of cracks lol...
I was reading about it yesterday and it could just be tissue rubbing up against my joints, not it being dislocated or torn since I'm sure that would be really painful. So is there any great stretches for strengthening those areas?
Or a diet change? my right leg also feels that it needs to be stretched constantly (RLS? I'm a hypochondriac...). And I started eating dark leafy greens and the urge went away for a bit.
I was thinking about going to my moms chiropractor when I visit her, do you think that would be a wise decision? Than you.
It's not a pain thing so I don't really worry about it but lately my elbows have this strong itch to be stretched and and I need to stretch them out constantly (then there's the crack and pop sounds) (Could it be b/c my elbows are always in the L position from using my keyboard?). Along with just making a circle motion with my foot theirs a chorus of cracks lol...
I was reading about it yesterday and it could just be tissue rubbing up against my joints, not it being dislocated or torn since I'm sure that would be really painful. So is there any great stretches for strengthening those areas?
Or a diet change? my right leg also feels that it needs to be stretched constantly (RLS? I'm a hypochondriac...). And I started eating dark leafy greens and the urge went away for a bit.
I was thinking about going to my moms chiropractor when I visit her, do you think that would be a wise decision? Than you.
Anyone have any go-to stretches they do for their back? My lower back has been sore for awhile since incorporating DL's, this after neglecting them for too long.
I've asked multiple people and everyone was in agreement that my form is fine. Perhaps I just started off with too much weight. Regardless, it's been pretty rough, though I'm thankful not to have any significant pain - just soreness.
I've asked multiple people and everyone was in agreement that my form is fine. Perhaps I just started off with too much weight. Regardless, it's been pretty rough, though I'm thankful not to have any significant pain - just soreness.
Brolic Gaoler
formerly Alienshogun
Yeah I will probably have to do that. The last thing I want to do is fuck my back up.
Man, getting old sucks. I remember when I first started lifting (18 to 21ish) I would heal so quick regardless. Now adays (mind twenties) seems to take much longer. I really am dreading getting into my 30's. Going to start taking more HGH than Alex Rodriguez.
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