looking at Dead prince I can agree.
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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
looking at Dead prince I can agree.
Jacksinthe
Banned
Everybody has muscles but not working them won't make them pop at low BF%
Core activation from compounds and heck, even setting up some lifts like bench engage the core. There's plenty there to activate them but if you want to be stronger everywhere, hit your damn abs.
You use them in damn near everything so working your core more will help all around.
I don't think you need to beast them a zillion times per week - but you absolutely should treat them like any other muscle. No high rep crunches or sit-ups, focus on straight strength with them. I do about 10 sets on abs per week in 2 sessions and I always open up with dragon flags. I focus on exercises at low reps that are hard as shit. I attribute a great amount of my explosiveness in martial arts to my core strength.
You can work them in compounds but hitting them with a few all-out sets of straight strength training will benefit all of your lifts. They are a HUGE muscle on your body that comprises multiple parts, work them like anything else in the same rep ranges.
Ignore the basic crunches and the like. A zillion reps aren't how anyone should be hitting them. Hit them hard. You should be crying after a few sets of flags, paused, eccentric slowdown and even planking on the eccentric.
Hell, I'd say if all you do is a few legit sets of 5 reps on flags just twice a week you'd see huge improvements in core strength and shape. Take the 15 extra minutes per week and do them.
Core activation from compounds and heck, even setting up some lifts like bench engage the core. There's plenty there to activate them but if you want to be stronger everywhere, hit your damn abs.
You use them in damn near everything so working your core more will help all around.
I don't think you need to beast them a zillion times per week - but you absolutely should treat them like any other muscle. No high rep crunches or sit-ups, focus on straight strength with them. I do about 10 sets on abs per week in 2 sessions and I always open up with dragon flags. I focus on exercises at low reps that are hard as shit. I attribute a great amount of my explosiveness in martial arts to my core strength.
You can work them in compounds but hitting them with a few all-out sets of straight strength training will benefit all of your lifts. They are a HUGE muscle on your body that comprises multiple parts, work them like anything else in the same rep ranges.
Ignore the basic crunches and the like. A zillion reps aren't how anyone should be hitting them. Hit them hard. You should be crying after a few sets of flags, paused, eccentric slowdown and even planking on the eccentric.
Hell, I'd say if all you do is a few legit sets of 5 reps on flags just twice a week you'd see huge improvements in core strength and shape. Take the 15 extra minutes per week and do them.
I should of said if you are already athletic/play sports then yea just drop the body fat and boom.
For people who have never worked there abs before or just starting out then yea get on that ab training.
FallingEdge
Member
I guess it depends on your definition of killer abs. You will see abs dropping to lower bodyfat but they are muscle, just like your legs and chest. You want to see growth and strength, you need to train them.
Speaking for myself, my biggest regret was buying into the "compounds work your arms and core so you don't need to do them" route. That really set me back.
yea I forgot you guys were talking about Deadprince exclusively before I made that first original ab post.
Dead Prince
Banned
haha. sorry guys. didn't mean to cause a debate ;P
Debates are great, bud. Don't apologize!
I do calf raises on squat days (2x per week), but maaaaan, that's the one body part that just refuses to make significant progress. They get stronger, but never seem to get bigger (if that makes any sense)
I do calf raises on squat days (2x per week), but maaaaan, that's the one body part that just refuses to make significant progress. They get stronger, but never seem to get bigger (if that makes any sense)
FallingEdge
Member
FallingEdge
Member
FallingEdge
Member
those are the only two that I know!
Ok so my bench really sucks. I've been lifting since about last September and I feel like my chest will not gain any strength. I've been stuck at 145 for a few weeks now and I don't feel like I'm progressing. Which is super annoying because all these teenagers at my gym literally start at this weight and I'm just like... I'm an old man I'm struggling. I mean when I started lifting I could barely lift the bar with two 10s on it. But my squat and deadlift have grown exponentially and the bench is so annoying I hate chests.
I do 4 sets. I usually go from 12, 10, 8, to 6.
Screw ab work. I'm sure they could "pop" more if I hit abs 3x per week but I'm satisfied with how they look now. I used to do them so I don't know if that has something to do with how they look now. That being said, I haven't done a single crunch in over 2 years and this is what they looked like a few months ago.
What are you doing for support work? Also how's your set up with like grip width, leg position, back arch etc..
I struggled like hell at the bench for a while but now am making steady progress thanks to some adjustments in frequency and assistance work.
-Try Twice a week
-Include a Dumbbell variation (I use Incline Dumbbell Bench Press as my main assistance for Bench) 3 - 5 sets of 5+ reps.
-Work on Tricep Pressing Strength. So do a few sets of close grip Bench Press in the 5/6 rep range.
Your total volume just probably isn't appropriate for growth though.
So true
I feel like next week or late this week Im going to up my weights on deadlifts, squats, curls and etc. I'ma be a wreck, i can already feel it. I do 3 or 4 x7 generally
Dead Prince
Banned
there's an episode for everything lol.
this is how I picture you looking by November
God I fucking hope so. Chris Evans is who I use for motivation to continue hitting the gym.
That's solid and though! How much more pop would you need?
God Dayumm
Banned
I think my lordosis got better (probably gone?) thanks to deadlifts and some yoga for a few months.
mdsfx
Member
I'm not taking another fucking single progress pic until I'm more shredded than last year. Every time I go to take one I realize "nope, this isn't it" and put my phone back down.
I'm kind of frustrated it's taking so long, but that's what I get for overdoing weekends. I'm in full punishment mode now, driven by pure rage.
*Playing through some Doom over the weekend certainly didn't help me calm down either
I'm kind of frustrated it's taking so long, but that's what I get for overdoing weekends. I'm in full punishment mode now, driven by pure rage.
*Playing through some Doom over the weekend certainly didn't help me calm down either
I love this picture between the superman pants and Nintendo cover Hahahah
I don't need anymore but I'm not a bodybuilder or anything.
*NerdsWhoLift
Sean, your comments about programming over in that squat thread made me think critically about my routine and realize that it's mostly self made.
I'm super open to change though, so can I get some critiques and feedback from you guys on how to improve my routine?
Frequency is usually three times per week with the occasional 4-5 day weeks.
I'm super open to change though, so can I get some critiques and feedback from you guys on how to improve my routine?
Frequency is usually three times per week with the occasional 4-5 day weeks.
ShadowgeistX
Member
Holy shit that squat thread is a disaster. Is that bad advice flying everywhere or what? I'm cringing especially when reading most of the advice on squat form.
OT fitness threads
not even once
By the way, hi fitgaf. It's been a while, but I haven't had much to say about progress since all I've done is lose weight and some strength for a while. On the bright side, I'm looking much, much better. I took a pic of myself at 185 which I'll post as a comparison to when I'm satisfied with my appearance. I've lost 17 lbs so far and I'm getting my first real vascularity on my right bicep, and my shoulders are finally starting to appear separate from my tris and bis. It's awesome
So went to the doc since my allergies were so bad and turns out I have kinda high blood pressure. I've been eating like crap so that makes sense. But have been lifting regularly. Though my sister whose a nurse recommended I do cardio. So should I add cardio on 5/3/1?. I have been wanting an excuse to try the prowlers at the new field they've added at my gym. Also gonna clean up my diet.
Dead Prince
Banned
Then you see PT do it too. I saw this guy who is a pt at the gym. His ig has a squat video. And his deadlift video. Well... I hope he doesn't train his client these two things lol
Bumping.
Dumbbell raises and side lat raises are great. Seated shoulder press will add mass to your front shoulders in no time.
Due to your height I would say 200 is actually a great weight for you and that your previous weight at 6'3 is actually under the norm.
And that right there is my EXACT point.
velociraptor
Junior Member
After a 2-3 week haitus from the gym (thanks exams), I've decided to follow this routine on a bulk:
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
Now before this I was following a very basic compound movement only routine, lifting at low reps. Between different exercises, I felt like my strength didn't suffer too much. Now this high volume seems quite taxing that I feel a lot weaker. Is this normal? How does one adapt to the high workload and still maintain high intensity (weight) and reps?
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
Now before this I was following a very basic compound movement only routine, lifting at low reps. Between different exercises, I felt like my strength didn't suffer too much. Now this high volume seems quite taxing that I feel a lot weaker. Is this normal? How does one adapt to the high workload and still maintain high intensity (weight) and reps?
Will the fitgaf civil war start between dedicated ab work vs no ab workers, or will it be the forever bulkers vs cutters 🤔
Great question dude. Has me thinking...
What IS the most divisive fitness question in here?
Dead Prince
Banned
Bench went good today. Glad I watched the Alan thrall video. His explanation made sense to me. (Y)
Jacksinthe
Banned
Hmmmmm... There are a few paths we can take to start an all out war...
Clean vs IIFYM
Belt vs No Belt
To ab or not to ab
Fast or slow cut
So in the spirit of bloodlust... DO YOUR GODDAMN ABS, PEOPLE!
Syphon Filter
Member
What ab exercises do you do?
He's helped me a ton with improving form.
Guess I'm one of the few that does abs every session, mostly because my coach tells me to do them. A strong core is very beneficial in weightlifting due to having to be upright in cleans, snatches, etc. Not doing it is just lazy, same for back exercises.
This is just coming from a functional view in the weightlifting world.
This is just coming from a functional view in the weightlifting world.
What exercises do you do for your core?