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

[Brick]

Just got off eBay for 43.89 international shipping for free!

(woman and gloves not included)

[M302_Imola]

Seems as though the Hanging V exercise link on the 1st page isn't working properly. It would be awesome if someone could embed a video showing this exercise into this thread.

[basketballfan22]

The link under the "Hanging V" exercise is a link to a video where a guy "rolls" his stomach. It is not a video on the exercise itself. It also requires you to sign in to an account to view it because for some reason it has been flagged as inappropriate for some users. I have no idea why as there is nothing "inappropriate" about it. I have been unable to find a video of the actual exercise, but some of the videos that include "hanging v raises" are not showing the exercise dan is talking about. In those videos, "hanging v raises" are just leg raises where the rep doesn't end until your legs are almost 180° (your shins will almost touch the bar). I think dan gave a pretty good description of this exercise, unless I am performing them incorrectly. As dan said, all they are are leg raises where you open your legs apart as you raise them; then as you lower your legs to the initial position, you close your legs. Keep your legs stiff and have very little, if any at all, bend in your knees just like the hanging leg raises. I have a pretty strong core; but if you are not used to this motion, it will be very difficult. To put it in perspective, I am able to do over 70 reps (yes, I am consciously contracting my core and having slow and controlled reps) in the warmup routine and around 25 for the hanging leg raises; but I was only able to do 6 or 7 of these. Hopefully, I will increase this amount soon. I believe I will start performing this routine twice a week instead of just once because I was not sore at all the following day.

[dan991]

The link under the "Hanging V" exercise is a link to a video where a guy "rolls" his stomach. It is not a video on the exercise itself. It also requires you to sign in to an account to view it because for some reason it has been flagged as inappropriate for some users. I have no idea why as there is nothing "inappropriate" about it. I have been unable to find a video of the actual exercise, but some of the videos that include "hanging v raises" are not showing the exercise dan is talking about. In those videos, "hanging v raises" are just leg raises where the rep doesn't end until your legs are almost 180° (your shins will almost touch the bar). I think dan gave a pretty good description of this exercise, unless I am performing them incorrectly. As dan said, all they are are leg raises where you open your legs apart as you raise them; then as you lower your legs to the initial position, you close your legs. Keep your legs stiff and have very little, if any at all, bend in your knees just like the hanging leg raises. I have a pretty strong core; but if you are not used to this motion, it will be very difficult. To put it in perspective, I am able to do over 70 reps (yes, I am consciously contracting my core and having slow and controlled reps) in the warmup routine and around 25 for the hanging leg raises; but I was only able to do 6 or 7 of these. Hopefully, I will increase this amount soon. I believe I will start performing this routine twice a week instead of just once because I was not sore at all the following day.

Correct

[cj111]

Well it's official, this routine made me feel like a *****... And it was great! Always humbling to try something and fail because it makes you want it that much more .
Thanks for posting this

[Zodiac82]

I did it yesterday too....I went through the cycle twice though....just for peace of mind

[dan991]

I did it yesterday too....I went through the cycle twice though....just for peace of mind

Then you weren't going to failure on the first set....

[cj111]

Twice? My god man, either your not doing it right or you got a mid section like Bruce lee.

[Zodiac82]

Then you weren't going to failure on the first set....

lol I didnt go twice in a row....I did the first set and rested for about two to three mins then did it again

[--->>405<<---]

ok heres 3 weeks (or less) on dans workout: (happy dan??)

[dan991]

ok heres 3 weeks (or less) on dans workout: (happy dan??)

Yea... and keep the routine going and *maybe* in a year you wont have the body of an 80 year old woman.

[Back In Black]

ok heres 3 weeks (or less) on dans workout: (happy dan??)

Looking great. This is 100% Dans ab workout? No change in diet or supplements in that time?

[dan991]

Looking great. This is 100% Dans ab workout? No change in diet or supplements in that time?

Diet has A LOT to do with building muscles. Abs are NO DIFFERENT than biceps, triceps, or even quads. You have to eat and you have to train if you wanna build muscle duh....

[Back In Black]

Diet has A LOT to do with building muscles. Abs are NO DIFFERENT than biceps, triceps, or even quads. You have to eat and you have to train if you wanna build muscle duh....

Why do you have to jump in like a douche ever time someone makes an innocent jokey comment? Did you not see the wink? Always wanting an argument or a disagreement aren't you.

And don't 'duh' me, knob!

[dan991]

Why do you have to jump in like a douche ever time someone makes an innocent jokey comment? Did you not see the wink? Always wanting an argument or a disagreement aren't you.

And don't 'duh' me, knob!

You baited your questions so I took your bait and responded to your bait...

[Zodiac82]

ok heres 3 weeks (or less) on dans workout: (happy dan??)

nice man....what does ur rep range look like

[--->>405<<---]

LMAO at yalls banter!

i will say this much: last night it was almost a magical thing that took place in front of the mirror. i was doing vacuums like usual but was still fasted so i was very depleted and flexing my abs in the mirror and doing some breathing and vacuums all in random repetition when all of a sudden i felt a sense of control over muscles in my abs i didnt even know i had. then all of a sudden things started moving around and bumps started popping out of my stomach and it was almost like i had an alien in there!

next thing u know i look up and squeeze and damn if i dont have a fvcking 4 pack (almost 6pack) staring at my in the fcuking mirror! woo hoo! LOL..

it was crazy dude.. seriously.

[cj111]

I meant to ask this the other day.

The grips are shit in the gym I go to to hang and do these ab exercises. They have the lil stand which you prop yourself up on your forearms and your back is against the pad. This obviously still works to some degree I would imagine? Or is it better to minimize swinging

[dan991]

I meant to ask this the other day.

The grips are shit in the gym I go to to hang and do these ab exercises. They have the lil stand which you prop yourself up on your forearms and your back is against the pad. This obviously still works to some degree I would imagine? Or is it better to minimize swinging

No, actually it doesn't work the same at all.

The stands that hold you up and support your back help you cheat significantly to the point that you are maybe doing 30% of the work you have to do hanging with your abs themselves. The other 70% is using secondary muscles to assist your abs in completing the motion which is why its "so hard" to get a 6 pack doing the conventional exercises.

Using your core to minimize the swinging is more of a work out than actually lifting your legs because there's no way to cheat. You either use your core to stop the swinging from happening or you don't and you're swinging back and forth with no other option. The more you swing- the more you are cheating.

[Papa Smurf]

Yo Dan

Started your ab workout tomight.................... damn! Thats a painful bitch bro.... Those hanging leg swims humbled my big ass for sure................ Love the challenge of something new

Will post a pic of the start and the monthly progress

Thanks again

[007.]

Subscribed best ab thread I have ever read, thank you

[GirlyGymRat]

found it! whew!!!

[Armykid93]

every time this thread gets posted on it notifies me.

Damn you and you're excellent ab thread dan! Damn you! Lol

[GirlyGymRat]

every time this thread gets posted on it notifies me.

Damn you and you're excellent ab thread dan! Damn you! Lol

Did u see the progress of 405 after one month. It's in the lounge. Tribute to dans AB work out.

[Armykid93]

Did u see the progress of 405 after one month. It's in the lounge. Tribute to dans AB work out.

Yeah I did. There was a noticeable change

[Hydroponics]

3-4 weeks progress

[Brick]

<img src="http://forums.steroid.com/attachment.php?attachmentid=132959"/>

3-4 weeks progress

Got a pic from 3-4 weeks ago?

[Back In Black]

<img src="http://forums.steroid.com/attachment.php?attachmentid=132959"/>

3-4 weeks progress

Good work mate. Why is the other pic upside down? You appear to have a little gyne?

[Hydroponics]

Mind im bloated slightly and not flexing like i should be but this was 3-4 weeks ago

[Hydroponics]

Yeah idk why its upside down and i just have those slightly puffy nipples my whole life could i take anything for that or is it just puberty?

[wh1spa]

I did read most of the thread, is there any alternate exercises to doing the wood chops? I only have access to a flat bench, pullup bar, rings & GHD.

[dan991]

I did read most of the thread, is there any alternate exercises to doing the wood chops? I only have access to a flat bench, pullup bar, rings & GHD.

You can do it with a dumbbell (that's what I do). 5-25 lb dumbbell works. I use a 20.

[manmanman]

The ab slings hurr my arm, whyyyyy

[Soar]

They should be fairly comfortable.. Possibly not wide enough or you are using them wrong?

[--->>405<<---]

dan the ab man i did my first hanging ab workout tonite with:

[dan991]

dan the ab man i did my first hanging ab workout tonite with:

Same set up I have minus the gay sign. Did your wife buy you that sign so you would feel like you still have testicles?

[--->>405<<---]

Same set up I have minus the gay sign. Did your wife buy you that sign so you would feel like you still have testicles?

i thought i responded to this but will again. no she made it (so i would feel like i have testicles)..

[dan991]

i thought i responded to this but will again. no she made it (so i would feel like i have testicles)..

Did the sign work?

[manmanman]

I follow the youtube tutorials but my arms feel sore before i cam get a good ab burn

[dan991]

I follow the youtube tutorials but my arms feel sore before i cam get a good ab burn

It shouldn't be difficult at all to hold yourself up in the arm slings. I can hang in them for hours without any fatigue (literally). Are you keeping your arms close to your body? They shouldn't be spread too far out. Try bringing your arms in.