>do 4x20 cable crunches with heavy weight
>no ab doms
>try wheel for fun, do 5 reps of ab wheel before giving up
>abs doms are killing me the next day
are cable crunches shit tier for abs? I never got doms for them, and just 2 minutes of ab wheel gave me killer doms. or is the ab wheel really that good?
Bump for interest
did you do them standing or on your knees?
>>34950848
Ab wheel is not a meme
Ab wheel is the truth
>>34950863
Was talking about the wheel, though.
>>34950826
kneeling cable crunches are fucking trash.. anyone who has a hard time doing them has exceptionally weak abdominals. I can do a whole stack and feel absolutely nothing
i'd rather do heavy cable situps or drgaon flags or toes to bar
>>34950868
On the knees as well, like in op's pic
crunches in general are shit teir
>>34950826
>can't do a single kneeling rollout
how do I progress into that shit guys? Please help me
>>34950898
Planks. Do them until you can hold one for >60 seconds
>>34950891
Shit, I dunno then. I think it might have to do with how heavy you are. I'm skinny and can do them nps. My core is in no way strong or impressive.
But isn't it good that they're hard for you? Clearly means it's working.
Think positive.
Ab wheel is no joke. It's just so unassuming because it came from as seen on TV crap that it's just waiting to rek people, especially the taller/heavier you are holy shit it burns.
>>34950911
I can hold a plank for over 2 minutes though. Once I try the abwheel I do fine until my arms are extended, but then there's no way back.
>>34950976
You do know there are multiple variants of the plank, right?
>>34950826
>on ab wheel at gym
>late night so I think nobody's there
>up to my 3rd ab circuit, which ends with an ab wheel
>feeling weird by this point (tiredness + hunger makes me weird)
>as I roll the ab wheel out I say "vroom vroom"
>feel like a race car
>I grab the other ab wheel and put it between my feet
>start to flex roll in and out, like I'm humping the earth
>"vroom vroom"
>i go around the gym like a sentient motorbike, whose only purpose is to fuck
>I round the corner and see myself in the mirror
>mirin' that motorbike aesthetic
>I suddenly realise that there has been a guy on the leg press this whole time, just staring at me
>I stare at him as he stares at me
>I slowly roll away
>disengage fuckcycle, pretend nothing has happened and walk out of the gym
hold me brehs
![plank2[1].jpg](https://i.imgur.com/RFvxPvQ.jpg "plank2[1].jpg")
>>34950988
What plank are you talking about? I'm talking about the standard one, pic related.
![worm-clip-art-10[1].gif](https://i.imgur.com/0ooWUrP.gif "worm-clip-art-10[1].gif")
Does anyone else use the ab-wheel for your feet too and then drive around the gym like a caterpillar?
>>34951012
One of the best ab workouts I've ever done is this, but with my elbows on one of those big inflatable balls. Roll your elbows around, front, back, side to side, circles, etc.
>>34951014
>>34951005
now have buttsecs
>>34951005
>Roll away
>Disengage fuckcycle
>Workout complete, leave gym
Alpha as fuck
>>34951012
Try one-armed-one-legged planks. Or do them weighted. Or do wall-planks. Or extended planks-
Vid related:
https://www.youtube.com/watch?v=OaZKz9rV9lY
>>34951024
>>34951040
Thanks dudes.
>>34951049
You're welcome, dude.
Another really good core-workout is the L-sit/V-sit.
Try looking into that too. They look easy, but I assure you, they're not.
you tell me
https://www.youtube.com/watch?v=nk2wViKSh_M
>>34951067
jesus i just tried this. im already tired as hell but this was nearly impossible! I'll try again tomorrow and see what happens
>>34951145
fuck havent seen this video in a while
>>34951172
Don't sweat it. Like many bodyweight exercises, it's a matter of practice and getting a mind-muscle connection.
A tip concerning bodyweight exercises (this goes for planks and L-sits but also all other kinds of BW exercises): if you have issues doing a particular exercise, google [exercise name here] + progressions.
For instance, if the L-sit is too difficult for you to maintain for more than 1-2 secs, you can do tuck L-sits where you pull your legs closer to your body.
Often, there are tons of different variations or progressions to each and every bw exercise.
The way I progressed on the roll out was to do it facing a wall being just far enough away so that it stops you before you fail. Then slowly extend the distance >>34950898
>>34951566
That's how I progressed to being able to do them on my feet...not bad for a 250lb fatty like myself
How do you do weighted planks? Like how do you a weight on your back with your elbows on the ground?
>>34952015
I just do it like this.
>thinking doms are good
they are just annoying. Maybe you work some comfy office job or something but for those us blue collar folk being sore all the time sucks
Is there a difference between normal plank as opposed to just holding a push up position? I guess my elbows are pointed or something and its quite painful on them when I plank
>>34952070
>Is there a difference between normal plank as opposed to just holding a push up position?
Yes.
>>34950826
just use more weight.
cable crunches are amazing. i use a straight bar instead of ropes though. makes it easier to focus on abs instead of forearms.
>>34952077
>>34952077
>>34952077
ok I worded that stupidly of course there is a difference. I mean does holding pushup position still hit your core like a plank do?
>>34952099
Yea, it's just easier.
Same way incline push-ups are easier than regular push-ups. More force is exerted downwards due to the more horizontal angle your body is in.
The higher up the upper part of your torso is, the more weight is transferred down through to your feet.
That's how I understand it, at least.
>>34952113
Eh, that came out wrong.
Meant to say that the more vertical your body is, the more weight is transferred down through your feet, making the exercise easier. And vice versa.
Dunno if it makes any sense?
>>34951172
>>34951529
Just to add, once you have tuck L-sits down, you can do 1-leg extended L-sits. When you first start, if you can't do even a tuck for very long, hold that position with one foot in the air and the other foot on the ground. Work up to like 30s max hold time for a progression, then switch to the next.
>>34952121
Makes sense to me. It does feel easier.
>>34952143
It might be harder on your triceps but core-wise, it should be easier, yeah.
I'm talking out my ass, though since I haven't tried it myself. But it just makes sense intuitively.
What do you guys think about during the time you're holding a plank for a minute or two?
>>34952169
I just listen to music and try to focus on my breathing.
>>34950826
Ab wheel is amazing, but so are cable crunches. If you're doing 4x20 then you're not doing them nearly heavy enough. Their point is that they're an ab exercise that you can overload progressively like any other lift. You shouldn't be exceeding ~12 reps.
Guys, i bought ab wheel but every time i tried to roll i felt very nasty pain in my elbows.
Am i doing something wrong?
>>34953332
Don't lock your arms.
Cable crunches are a classic meme exercise.
Most ab exercises are.
lvl 1 - candle stick and cnadle stick twists
lvl 2 - dragon flag and dragon flag twists
lvl 3 - human flags and human flag twists
lvl 4 - front and back levers
lvl 5 - front and back sommersaults
Of course, this is your basic shit. you should also have other members of your gym work your abs with a medicine ball and then with 16oz gloves (obviously they work to your ability). You should also be squatting and OHSing.
Progression through these levels should take 2 years. At the end you'll be as aestheic as the faggots who do regular gym work for abs, but you'll be infinately stronger and more skilled.
>>34952169
I focus on maintaining form and not letting my hips rise or fall too much. I also have to focus on my balance because I do them with a plate on my back.
>>34951005
kek'd/10
>>34952169
I imagine what it would be like if I had a qt gf under me to make out with
>>34951005
10/10, sides are in orbit
>>34953416
Any good progressions you could point me to?
>>34950826
>4x20 cable crunches with heavy weight
>heavy weight
>4 sets of 20 reps
>HEAVY
>>34950826
>4x20
>>34952040
its funny how we learn to adapt when we are desperately alone for years
>>34952169
I use the time to contemplate if this will all be worth it one day. Also about how success seems to be tied with persistence, but somehow not when I do it.
>>34950826
OP if you can't feel it in your abs after 80 reps i have some bad news, you aren't isolating your abs properly.
It is easier to hit abs with the ab wheel because when you stretch out you are hitting them. So even if you use shit form on the concentric part (coming back up) you are always getting a good negative.
tl:dr, its all about form
What ab wheel do you guys use? I'm going to buy one.
>>34955284
underrated
>>34950976
Sounds like you have poor posture
>>34950865
Yeah true. I do ab wheel twice a week and it has really built my core. Ab wheel and hanging ab work is best for core, and it literally takes like two minutes.
Cut fat and do vacuums on top of that and even people with poor ab genetics will have a killer core.
>>34950976
Weak lats, lad
Do ab rollers actually work?
>>34951005
>i go around the gym like a sentient motorbike, whose only purpose is to fuck
kek
>>34950826
I bought an ab wheel, and I dont feel it in my abs...
>>34955797
short answer: yes
long answer: yes yes
>>34952169
I browse /fit/, no joke, I'm actually planking right now, and typing distracts me from the pain.
>>34955871
How can that be a joke? Distractions from pain are legit ways to ignore pain. Thats why masturbating with a headache usually makes it go away
Plus endorphin desu
>>34955797
You tell me
>>34951005
>>34955462
it doesnt really matter mate its a wheel with two sticks on each side, you could use a 5lb weight and put a stick through it
>>34950826
Cable crunches suck. Weighted leg lifts FTW.
>>34951005
>>34955922
what the fuck?
>>34951005
hahaha
do you know the laughing tears emoji, its me right now
>>34955922
is that the cripple express fuckcycle?
>>34951005
saved
>>34951005
>>34956233
I really really like this image
>>34951005
>tfw I need to buy another ab wheel to do this
>>34955462
you can also do it with the small barbell
>>34956233
straight to leddit
>>34951005
>I slowly roll away
>>34951067
What the fuck, I can't even do this. How do I keep my legs from touching the ground??
PLEASE STAND ASIDE
AB WHEEL AND DRAGON FLAGS MASTER RACE
>>34955922
dude wtf
>>34950826
4x20? Heavier weight mate and learn proper form
>>34956353
Grow your arms.
>>34950826
happened to me too OP, I did like 3 of those by going full parallel to the ground, killed my abs for 3 days
How do i advance to ab-wheel from the toes? I can do two sets of 20 from my knees comfortably, but i cannot even reach the extended position once. 188cm, 80 kg here, is standing ab-wheel the bane of lanklets?
>>34959365
And by comfortably i mean without pain in my lower back.
>>34959392
that's because you are not supposed to do it with your back extended I think
>>34959432
I know how to do the exercise m8, you just gotta keep your core tight, and pelvis tilted backwards, ie straigthen out the lower back.
>>34951005
>>34959450
whatever, I keep thinking that the ab wheel can only be properly used when your knees are on the ground
>>34952121
>>34952113
Is that you Janoy?
>>34951005
autobots roll out
>>34952169
>fuck i hate this fucking exercise fucking shit it sucks why does it take so long ahhhh
and that's why I switched to weighted decline situps
>>34959759
reddit namefag go away.
>>>/trash/
>>34952051
As a guy that worked office jobs for years then switched to being an electrician, my body felt much better and less sore in the active job. Sitting at a desk all day makes your body feel like shit and you start developing chronic pains from the inactivity.
>>34950826
Ab wheel is fucking great. Thanks for reminding me i need one.
>try to do standing ab wheel
>fail completely
>watch https://www.youtube.com/watch?v=wsj8oMU2nSk
>fuggg
>>34950826
Soreness is not a sign of muscular growth in either size or strength.
Soreness comes from using new motor pattern and more endurance based workouts higher in volume. Ab wheels are objectively worse than cable crunches when it comes to gaining strength and mass in abs.
However if you prefer soreness to actual size and strength gains, by all means ditch it for the ab wheel. Stupid people deserve more suffering for less results.
You can do 4x20 squats and not get DOMS. While if you do seizure tire jumps for the first time you will get sore for days.
Therefore seizure tire jumps are clearly superior to squats for leg strength and leg mass right?
Dumb fucks...
>ab wheels are amazing!
Everyone I see at the gym with an ab wheel is some asian twink or a hipster white guy and none of them have decent or visible 6 pack abs.
I also used ab wheel when I was 16. Good workout, no result for 6 pack size.
>>34960232
I got better abs in a couple of months doing ab wheels than doing years of cable crunches.
>>34960355
>no proof
I know you're saying that shit in hopes of getting abs soon with your gay ass $30 plastic stick in wheel. Never gonna happen kiddo.
Enjoy having shit abs forever until you come back to actual periodize progressive resistance training. Until then keep playing with your stick in a wheel for soreness.
>>34955764
Vacuums?
>>34960387
What is a good routine for cable crunches? 20 reps seems a bit excessive if you're going for resistance training.
>>34960484
For good abs you need to go to space nigga
>>34960542
For mass you generally keep it 12 reps. Then every 2 to 3 weeks you switch it up to heavier and lighter for 8 reps or as low as 5 reps or up to 16 reps. You can do 20 reps a few times if you want.
Rule of thumb for both mass and/or strength progression according to studies is to mix it up while keeping the majority of your workout in the rep range for your goal.
So out of 50 training sessions if I want to increase pure power I would do 35 of those sessions in the 1 to 5 rep range. 15 other sessions would be in the 6 to 20 rep range.
>>34951005
Made my day anon, and i thank you for that.
>>34951067
This iso is nuts. If I do it twice for 5 seconds (And when I say 'doing it' I mean attempting it) I can feel weird doms moments later.
>>34950880
its too easy to cheat on kneeling cable crunches and most people do cheat without actually knowing they are.
>>34951005
>>34950826er
Strongest cores
https://www.youtube.com/watch?v=rX4zPm95dAY
https://www.youtube.com/watch?v=xdKkH5ZAE-A
https://www.youtube.com/watch?v=zNqNDhap-QQ
