So.... you want abs....

[RaginCajun]

Bump

I need to start doing these

[GirlyGymRat]

Bump

I need to start doing these

Me 2!

[Littlearnie]

Ok so I’m gonna throw these in once a week.
Trial run today but need some help understanding the routine.

What I don’t understand is going to failure without rest. There’s 4 hanging exercises in a row. If there’s no rest between how can you got to failure doing the first hanging raises then go straight into the next hanging exercise and do any more than 1 rep??

Also the same for the sides. Wood chops and Croat leg crunches.
With the crunches how can you go to failure then switch sides and go straigt to failure again. You would never get even reps??


Also a few more questions mixed into my first attempt stats.

Decline Bench Crunches: 1 x Failure

20 reps
25 reps

Hanging Leg Lifts: 1 x Failure

19 reps. Does it matter if there straight leg or bent leg?

Hanging Leg Kicks: 1 x Failure

Managed about 10 seconds like this;

https://m.youtube.com/watch?v=TUsZJZjSy8M

Or was it supposed to be this?

https://m.youtube.com/watch?v=B41MWjEmh_0

Hanging Side Leg Lifts: 1 x Failure (each side)

7

Hanging V: 1 x Failure

I tried like this?
https://m.youtube.com/watch?v=FrZBflOxEUY

There was no point as I couldn’t get my legs pst horizontal... tried 2!

Wood Chop High to Low: 1 x 50 (each side)
Did with 4.5kg weight!
Hard from about 40 but pushed through to 50

Wood Chop Low to High: 1 x 50 (each side)

I pushed through to 50 on my first side hard from about 30 with a few slight stop starts
Rest then did my other side. Hurt from about 20, a few stop starts.
But also my delts were burning mainly rear delt! :/

Is this due to incorrect form or just not use to the exercise?


Decline Bench Twist Crunch: 1 x Failure
22

Leg Cross Twist Crunch: 1 x Failure
25. Second side was a struggle to get to 25.

[Littlearnie]

Damn I know this site is deserted but no remaining members ever done this??

[GirlyGymRat]

Damn I know this site is deserted but no remaining members ever done this??

Several active members still posting but in their own threads. Samson...a few others. It’s brutal but effective!

[Littlearnie]

Several active members still posting but in their own threads. Samson...a few others. It’s brutal but effective!

Have you tried it?
I’ve looked through a few threads but can’t fins any other reference..

I’ve found out I was doing the v lifts wrong so that helps.

I’ve been doing them as individual sets with a minutes rest in between.

Wood chopping one feels weird and not like it’s hitting abs..


I do this and a different routine as I don’t feel I’m doing this properly.

I say the biggest thing I’ve taken from this so far is the vacumes. I’ve never here’s of them before but as I read about them they seem just as good for your abs as planks?

[GirlyGymRat]

I haven’t and did buy the suspension cuffs.

I should try it!

[Littlearnie]

Blergh I give up with it. You can’t do multiple hanging exercises ina row all to failure without rest. It just doesn’t compute!

Plus who trains that much obliques! :/

[tarmyg]

I started this routine 2-weeks ago. Running it once per week. I take 2-min rest in-between every excersise. Don't really care if that is exactly what I am supposed to do because it seems to hit spots I did not train before which is great.

[GirlyGymRat]

I started this routine 2-weeks ago. Running it once per week. I take 2-min rest in-between every excersise. Don't really care if that is exactly what I am supposed to do because it seems to hit spots I did not train before which is great.

Good feedback!

[Littlearnie]

Yeah doing it the rest is the only plausible way.
I just don’t like how much your hitting your obliques. I was always told don’t wanna mess the shape with big waist..

But I have taken from it for sure. I’d never heard of vaccumes before! After ten years training I don’t know how :s
And I’m doing my leg raises better thanks to the advice of concentrating on just useing the abs. I struggle to do half the reps I used to.

[wavefunction]

I'm starting this routine, still learning all the moves. Just last week I thought I was cool because I've reached the maximum weight on the crunch machine, now I realize I've been doing it all wrong lol

[wavefunction]

I see my abdominal muscles now, for the first time ever. Not all of them yet, still a work in progress

3 weeks ago:


Yesterday:

[KittyO1]

Looking great!

[wavefunction]

Looking great!

Thank you. Pretty sure I can feel on touch the bottom 2 abdominal muscles(whatever they're called), gonna starve myself until they show.

[wavefunction]

[wavefunction]

[wavefunction]

Sorry don’t know how to delete posts here.

[wavefunction]

Finally figured out how to post pics not tilted 90 degrees on iOS . Shit was driving me mad. Tapatalk.

[wavefunction]

This from 2 weeks ago:







Shit’s working, I’m sure tren helps hehe

[C27H40O3]

Shit! You lost half your face fat. That is what I need to do.

What works for that?


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[wavefunction]

I used testosterone, trenbolone, mastreron, clenbuterol and high caloric deficit.

[wavefunction]

The fat face thing might have been temporal due to a gram of test weekly plus seven meals daily diet I did for a bit. Here’s a photo of me two months prior to the first pic here:

[Cornish]

Tried this zhit right now. Killed my old ass. Gonna give it the 2 months and see how it goes.

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[GirlyGymRat]

Tried this zhit right now. Killed my old ass. Gonna give it the 2 months and see how it goes.

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Take pics. I bought needed equipment and stopped. Lol.

[Cornish]

Take pics. I bought needed equipment and stopped. Lol.

K. Took b4 pic rn. Will do progress pic in 1 month, then 2 months. Will post all in 2 months. I had a lot of trouble doing the hanging exercises properly.

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[Cornish]

Did this again rn. Focused on form for each exercise. Reps were limited. My cardio is shit. Didn't feel much pain after I did this the first time. We'll see if I feel it tomorrow.

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[Cornish]

This is gonna take me longer than 2 months to "see" results. I'm in the middle of a bulk so I'm definitely getting stronger with the exercises i.e. more reps each time. But the fat from the bulk makes "seeing" the abs next to impossible. I do indeed like the routine.

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[GirlyGymRat]

This is gonna take me longer than 2 months to "see" results. I'm in the middle of a bulk so I'm definitely getting stronger with the exercises i.e. more reps each time. But the fat from the bulk makes "seeing" the abs next to impossible. I do indeed like the routine.

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Once you cut they will pop!!

[Cornish]

Still working on this. Have upped to 2x/week. It's gonna be awhile. There has been no change aesthetically. But reps continue to increase and form continues to improve. Will keep at it.

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[Cornish]

Gave this up. It is for people with advanced abdominal strength. That ain't me...yet

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[popeyewhite]

"Put down the weights. Do NOT use weights when working ab muscles. Ab muscles are small- and weights won't help you get a 6 pack. Forget doing crunches with plates and using the ab machine at the gym. Usually you will end up with a "girdle" appearance meaning you have little definition and just a hard puffy stomach. You'll end up looking bloated more than anything; which will make it even harder to get the look you want."

This isn't really correct. If you want fat individual bricks of a six pack subject the abs to hypertrophy training the same as any other muscle. Why would they be different? Crunches with plates are fine, use it as a pre exhaust and superset with weighted leg raises.

[alanv01]

Nice post thank you


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