Training abs for size

[Backlash]

I have heard several times that heavy weighted crunches for less reps (15?) are the best. Questions about that:

Are static holds any good? I believe at least one huge mofo (was it sofa_george?) mentioned once that he does them.

How do you guys do these weighted crunches?

I have been doing them on an incline situp board (head toward the floor), just curling up a little but so that my lower back stays on the board, with the weight on my chest. But the bigger plates are so large that it seems like too much of the weight is too close to my abs, so it's not too effective (i.e. the weight is closer to the fulcrum of the lever, so it doesn't require as much force to lift myself up or something like that - wow physics was a long time ago).

 

[slobberknocker]

Squats and Deadlifts without a belt, heavy!

 

[spatts]

Backlash, almost all the ab work we do is weighted and designed to increase our squat and deadlift.

Open this and scroll down to the ab work...take you pick

http://www.asylum-strength.com/videos.htm

 

[gonelifting]

"with the weight on my chest. But the bigger plates are so large that it seems like too much of the weight is too close to my abs, so it's not too effective (i.e. the weight is closer to the fulcrum of the lever, so it doesn't require as much force to lift myself up or something like that"


AHAAA, That`s why I started the "rolling dumbell situp" thread. look for it. It`ll help you out.

 

[JOKER47]

How do you guys do these weighted crunches?

I have been doing them on an incline situp board (head toward the floor), just curling up a little but so that my lower back stays on the board, with the weight on my chest. But the bigger plates are so large that it seems like too much of the weight is too close to my abs, so it's not too effective (i.e. the weight is closer to the fulcrum of the lever, so it doesn't require as much force to lift myself up or something like that - wow physics was a long time ago).

I do them with a DB on my chest. Allows for full ROM. (Or as much as I want.)

If you want to use plates, use a smaller one and hold it behind your head.


Joker

 

[spatts]

Ever try them with a db or a barbell behind your head? Like across your back as if you were going to squat? If you have a glute ham raise, you can really get a full extnesion on this and do it with straight legs. Ouch.

I don't have a vid of those...I should shoot those. They're interesting.

 

[b fold the truth]

I hate doing abs but I know that I have to in order to get stronger and stay safer...so I find as many variations for ab work as possible.

B True

 

[Backlash]

Thanks for the replies. I think I will try the weighted crunches with a db next time, and then move into some of the other (more advanced) moves later.

 

[Backlash]

Question for you spatts - in both the glute-ham video and the standing pulldown video, the ROM leads me to think it's more like a regular situp than a crunch, so you're working your hip flexors as much or more than your abs? (Although of course, as you said, those are important for squats/deadlifts). At least, I think that's what casualbb would say if I've understood his posts correctly.

 

[b fold the truth]

Question for you spatts - in both the glute-ham video and the standing pulldown video, the ROM leads me to think it's more like a regular situp than a crunch, so you're working your hip flexors as much or more than your abs? (Although of course, as you said, those are important for squats/deadlifts). At least, I think that's what casualbb would say if I've understood his posts correctly.

Spatts does crunches???

Every ab movement that I do is full ROM...all the way up and all the way down... Working those hip flexors is key to a strong squat, strong deadlift, and staying healthy and injury free... I have fairly strong hip flexors and no...they don't stick out and/or look crazy on me...lol. Having strong hip flexors aren't going to make you look strange...

You might work your hip flexors as much or more than your abs...IF you have WEAK hip flexors...strengthen them...don't avoid them.

B True