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Message
O-T Greek Gods: Weighted Ab Exercises
Posted on 12/3/15 at 9:40 am
Posted on 12/3/15 at 9:40 am
Help me get to the Promised Land.
What suggestions do y'all have?
What suggestions do y'all have?
23
Posted on 12/3/15 at 9:40 am to SabiDojo
Ab Ripper X.
Posted on 12/3/15 at 9:41 am to SabiDojo
quote:
Help me get to the Promised Land.
What suggestions do y'all have?
Stop being a bitch and do more jumping around like your friend Tony Horton.
This post was edited on 12/3/15 at 9:42 am
Posted on 12/3/15 at 9:44 am to SabiDojo
No need for anything weighted. Hanging leg raises and intense bouts of cardio.
Oh and if you still eat dairy, stop. Especially milk.
Oh and if you still eat dairy, stop. Especially milk.
This post was edited on 12/3/15 at 9:46 am
Posted on 12/3/15 at 9:46 am to SabiDojo
the ab belt
Posted on 12/3/15 at 9:47 am to SabiDojo
Posted on 12/3/15 at 9:48 am to SabiDojo
Get a friend to punch you in the stomach while you tighten up.
This also works on your face muscles.
This also works on your face muscles.
Posted on 12/3/15 at 9:53 am to SabiDojo
p90x Ab Ripper X
Posted on 12/3/15 at 10:02 am to SabiDojo
I got a wii fit and it's a really good workout!
Posted on 12/3/15 at 10:14 am to SabiDojo
This is all I use. Ripped me up to shreds.
Seriously though, abs are made in the kitchen. I recently cut about 15lbs and low and behold I have a six pack now.
Posted on 12/3/15 at 10:16 am to SabiDojo
Abs aren't going to make your life any better.
Posted on 12/3/15 at 10:20 am to SabiDojo
Abs are made at the table, not in the gym.
Ab definition is largely genetic on top of that.
SO - you have to have the proper genetics, first and foremost. Second, even with good genetics, you're going to have to restrict carbs and get a fairly low bodyfat composition - the break point, for most men, is about 15% or so before they become visible (again, genetics may make that a little easier for some).
Finally, even with good genetics and low bodyfat, you may have to dehydrate during a cut phase to get aesthetically pleasing abdominal definition.
And, unless your living requires this (modeling, acting, bodybuilding or physique competition) it is simply not worth it.
Ab definition is largely genetic on top of that.
SO - you have to have the proper genetics, first and foremost. Second, even with good genetics, you're going to have to restrict carbs and get a fairly low bodyfat composition - the break point, for most men, is about 15% or so before they become visible (again, genetics may make that a little easier for some).
Finally, even with good genetics and low bodyfat, you may have to dehydrate during a cut phase to get aesthetically pleasing abdominal definition.
And, unless your living requires this (modeling, acting, bodybuilding or physique competition) it is simply not worth it.
Posted on 12/3/15 at 10:42 am to SabiDojo
Up vote for the title.
Posted on 12/3/15 at 11:01 am to SabiDojo
Real answer, 3 months of serious sprint workouts.
Not crossfit, not some stupid HIIT, gym bro workout, but competition (obviously scaled down) level workouts. If you pair this with a good diet you won't have a problem. Drawback, you probably won't hit any max numbers in the gym while doing it.
Not crossfit, not some stupid HIIT, gym bro workout, but competition (obviously scaled down) level workouts. If you pair this with a good diet you won't have a problem. Drawback, you probably won't hit any max numbers in the gym while doing it.
Posted on 12/3/15 at 11:01 am to SabiDojo
Get on a flat bench... That you would use for dumbell bench. Get a 25 or so plate, with a 10 to 15 pound dumbell. Grab plate with hands and dumbell with feet. Bring plate all the way back and legs down to even with body at same time, then v up. You're welcome.
Posted on 12/3/15 at 11:30 am to SabiDojo
Posted on 12/3/15 at 11:32 am to SabiDojo
You have as many choices for weighted that you for non weighted.
Dumbbell crunches on stability ball
Kneeling Cable crunches
Weighted straight leg raises
Weighted Russian twists
Dumbbell Otis ups
Weighted planks
Cable wood choppers
Oak tree step outs
Weighted ab wheels
These are just the ones I can think of off the top of my head. Google them if you don't recognize them. Don't be afraid to go heave either if you really want mass. Like 8-15 rep max heavy. Of course non of this matters if you aren't already low body fat.
As for those saying avoid milk and dairy. BS. I go through a gallon of milk a week. As long as it's skim and you stay out of a state of caloric excess while avoiding the shitty foods its fine in moderation.
Dumbbell crunches on stability ball
Kneeling Cable crunches
Weighted straight leg raises
Weighted Russian twists
Dumbbell Otis ups
Weighted planks
Cable wood choppers
Oak tree step outs
Weighted ab wheels
These are just the ones I can think of off the top of my head. Google them if you don't recognize them. Don't be afraid to go heave either if you really want mass. Like 8-15 rep max heavy. Of course non of this matters if you aren't already low body fat.
As for those saying avoid milk and dairy. BS. I go through a gallon of milk a week. As long as it's skim and you stay out of a state of caloric excess while avoiding the shitty foods its fine in moderation.
This post was edited on 12/3/15 at 11:40 am
Posted on 12/3/15 at 12:21 pm to SabiDojo
Since you requested me... 
Monday - using tricep rope, full extension crunches from on your knees. 60 reps
Tuesday - no weight straight leg lifts. 100 reps
Thursday - ab/crunch machine at gym with weights. 60 reps
Friday - repeat one from the previous day. 100 reps
**flexing abs every single rep**
Getting abs is only as good as the diet you are following.
Doing ab exercises will grow/tighten your abs, but if you don't diet and/or have too much fat in the way, you won't see them
Monday - using tricep rope, full extension crunches from on your knees. 60 reps
Tuesday - no weight straight leg lifts. 100 reps
Thursday - ab/crunch machine at gym with weights. 60 reps
Friday - repeat one from the previous day. 100 reps
**flexing abs every single rep**
Getting abs is only as good as the diet you are following.
Doing ab exercises will grow/tighten your abs, but if you don't diet and/or have too much fat in the way, you won't see them
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