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

[Soar]

Nice short shorts hahha

[dan991]

Nice short shorts hahha

Hey... you try finding shorts that fit quads as thick as mine. I'm a 27-28" waist and my quads barely fit in anything I can buy off the rack. Plus... my girlfriend likes them and she puts out so whatever makes her happy.

[Brick]

Oh.. its your ass.... here... I'll show you what you're up against in the competition. Here's an off season pic for you to give you an idea of what you're up against. I'll take it down after a bit.... but I've gained about 15 lbs since that pic and it ain't fat.

I understand why you cropped now. You could take the picture and put a box around your abs. Then black out the rest

[sokrispy69]

Nice write up

[basketballfan22]

Hey dan, I have a few questions about this routine. I just started it today, and I am having trouble with both wood chops. Maybe it is my lack of golfing experience that makes this motion so awkward, but I don't feel my like my core is working much. I start to feel a burn in my rear shoulder and even lower back before I feel much burn in my core. I feel a little bit of burning on my side where my ribs are, but not much. I have decreased the weight significantly to prevent my shoulder from doing any work while playing close attention to my core, so I don't know what else to do.

The other two exercises that are somewhat awkward are the "hanging side leg lifts" and the "hanging v," but I think I can get more comfortable with those with experience. I have a pretty strong core, so I can do the remaining exercises pretty well. I am sure it is sacrilege to ask; but can I just do more sets of the other exercises in replace for some of these, especially the wood chop? I feel the burn a lot more in the other exercises than I do in these.

[Blaz Kavlic]

Great post.

Where can I get a pair of those arm thingies? I had a go at these exercises today and simply dangling my body weight while holding the pull up bar saw all my form go out the window. I cant seem to hold on for long enough to complete the routine properly so using the arm holders would be the way forward for me. Cheers.

[Blaz Kavlic]

Great post.

Where can I get a pair of those arm thingies? I had a go at these exercises today and simply dangling my body weight while holding the pull up bar saw all my form go out the window. I cant seem to hold on for long enough to complete the routine properly so using the arm holders would be the way forward for me. Cheers.

Just found a set on eBay under the name "hanging ab strap". Cheers!

[dan991]

Hey dan, I have a few questions about this routine. I just started it today, and I am having trouble with both wood chops. Maybe it is my lack of golfing experience that makes this motion so awkward, but I don't feel my like my core is working much. I start to feel a burn in my rear shoulder and even lower back before I feel much burn in my core. I feel a little bit of burning on my side where my ribs are, but not much. I have decreased the weight significantly to prevent my shoulder from doing any work while playing close attention to my core, so I don't know what else to do.

The other two exercises that are somewhat awkward are the "hanging side leg lifts" and the "hanging v," but I think I can get more comfortable with those with experience. I have a pretty strong core, so I can do the remaining exercises pretty well. I am sure it is sacrilege to ask; but can I just do more sets of the other exercises in replace for some of these, especially the wood chop? I feel the burn a lot more in the other exercises than I do in these.

Have you done a lot of weighted side bends in the past to work out obliques? If so, that may be why because those are working your outer oblique and you've never really hit your inner oblique. The wood chops force you to use your inner obliques because they are primarily used to rotate your trunk in a push/pull type method (one is pulling the other side is stretching). It almost sounds like your have strong outer obliques but the internal are lagging so as you start out with the weight the outer muscles start the movement but when the inner muscles take over it gets harder and you start using shoulder and back to cheat? The hanging side leg lifts are an internal oblique isolation exercise and the hanging V is a transitional (outer to inner) so that could be why they feel awkward; never hit them before. This routine is awkward for most at first. You'll start to see results quickly though especially with flexibility of your core.

[dan991]

Great post.

Where can I get a pair of those arm thingies? I had a go at these exercises today and simply dangling my body weight while holding the pull up bar saw all my form go out the window. I cant seem to hold on for long enough to complete the routine properly so using the arm holders would be the way forward for me. Cheers.

In Slovenia I have no clue. Most sporting goods stores on-line have them if they sell weights, work out machines, etc.

[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

[cj111]

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

[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....

[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?

[Zodiac82]

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

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

[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...

[Back In Black]

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

It was a joke question to 405 in response to his post, not a bait question to you, duh

[dan991]

It was a joke question to 405 in response to his post, not a bait question to you, duh

And you think 405 is gonna answer your question... he's busy doing stomach vacuums in the mirror and staring at his newly found muscles... DUH....

[Back In Black]

And you think 405 is gonna answer your question... he's busy doing stomach vacuums in the mirror and staring at his newly found muscles... DUH....

Regardless if your attempted humour here you response to my post didn't need your usual deprecating, argumentative and arguably offensive nature.

[dan991]

Regardless if your attempted humour here you response to my post didn't need your usual deprecating, argumentative and arguably offensive nature.

My apologies....

[--->>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

[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

[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.

[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?