hi. Im making this thread to help anybody new to lifting to not make the same mistake as me. I never did ab isolation because I fell for the "compounds are enough" meme. Only recently have I Incorporated dedicated ab isolation and a number of things have happened thus far:
1. My abs are bigger at the same bf% 2. My cardio has improved 3. My work capacity on compounds has improved 4. My breathing and bracing has improved 5. My posture has improved 6. All compound lifts have gone up
I wish I started doing ab isolation my first day. I am finding that it is arguably THE most important muscle to train if you are dedicated to lifting. Please do not fall for the same mistake as me. This board is shit, do the opposite of what they say. Start your ab isolation today and never stop. You will thank me in the future
I actually had a related question. I was reading the guide in the sticky and noticed it just solidly mentions cardio and weight lifting and I'm thinking wtf where does core exercise come into this. I do some stuff kettle bells and medicine balls and didn't see any mention of something similar and thought "so do I only need to lift to lose weight then?"
Jose Jenkins
What ab isolation do you prefer user
Jacob Richardson
titfucking until failure
Adam Hill
Ab exercises kill my lower back to the point I’m afraid of continue doing them i fear of causing chronic damage. Gonna buy an ab roller and a resistance bank and do some of Jeff’s autistic ab workouts with them since they probably won’t hurt me as much as crunches and sit-ups. Is there anything else I can do to train abs? Is there any method to alleviate the pain I feel after doing traditional ab exercises?
Henry Reed
Holy shit why am I typing like a pajeet. I meant resistance band not fucking resistance bank
Jason White
that you op in the pic? yes you could use more ab work but you look pretty good maybe lose a little bit of weight
BMI lies for women it says I'm underweight but I look good and I have visible abs
Justin Barnes
Is this bait
David Martinez
if your abs are weak you will get lower back pain as your back will try to compensate. Find some other means of training your core with less load. Some gyms have a weighted crunch machine, use it
Jacob Rogers
any routines you can recommend then ?
Joseph Perry
>go to resistance bank >try to withdraw money >ATM grip is stronger than mine and it pulls the money back when I try to take it
Is it true you should lose fat before doing abs ? I do insanity 3-4 times a week but still have a flabby belly so have avoided sit ups and shit because I worry it will push my flab forward and look worse.
Ryder Roberts
That's bullshit, don't worry about that. You're gonna lose that fat anyways, it's dumb to hold yourself back. Also your abs won't get huge like a roid gut, if anything they'll just become more visible under the fat, and that's good.
Nicholas Sanders
The only reason you'd need to lose fat before doing abs is if you're horrendously, grossly obese to the point where your stomach makes it so you literally can't even do the movements. Otherwise abs are just muscles that grow like everything else. Even if you're still too fat for them to show, they're still getting bigger when you work them. Just make sure you're actually doing them right. Like if you're gonna do crunches, make sure you actually get spinal flexion.
Will I be able to do traditional ab exercises pain-free after sufficiently strengthening my core?
kek
Luke Barnes
do leg raises. start slow and increase volume as it gets easier. GOAT ab exercise
Noah Cox
Forgot to mention that I read that a lot of people in the military end up with back and disc problems with chronic pain from all the sit-ups. Apparently it's done improperly so that the lower back carries the load like you said. Does that happen because their cores are too weak to handle sit-ups? How would one go about fixing this? I'd really like to train abs and I saw great results from the short time I spent doing them but I'd really like to do it in a way where I don't put my health at risk.
Evan Morales
i completely agree I used to just do compounds and have recently incorperated cable crunches and the gains are insane
I do at least some ab isolation at the end of every workout. I honestly don't know why people don't other than they just don't feel like doing it.
Isaiah Ward
What if you can barely do a single leg raise with straight legs? I've done them but with my knees only. Is that a meme or a legit way to prepare for straight legs?
Cooper Wood
Planks, flutter kicks, twists, leg raises
Jacob Wood
It's probably because most of the military is fat and out of shape, I was in, half the cunts in there were fat, most of the only really in shape dudes rangers, seals, SF, etc, fat people running around with rucksacks are gonna have health issues
Nathan Lewis
Leg raises, 8 shapes and such on the pullup bar. I usually combine close grip chinups with leg raises at the end.
Nolan Baker
Ouch, that face is rough. What is she, 35?
Julian Evans
>The only reason you'd need to lose fat before doing abs is if you're horrendously, grossly obese to the point where your stomach makes it so you literally can't even do the movements.
this shouldn't be understated, obesity can cause the muscles to be stretched and weakened
Jacob Lewis
How can i train the right side especially. The left one seems to big + i have pain on the left portion when i work on the abs or others muscles
Austin Torres
That's actually another good point that I didn't even put in the post you replied to. I was going at it from purely a mass perspective, but you're on point there, as well.
Landon Wood
lol
Connor Sanchez
Nice meme. Planks are the best exercise you can do for your abs. BTW no one wants the deformed tumor looking abs, you want washboard
Jaxson Adams
audibly kekked at work. good job user
William Ortiz
Hahaha right
Parker Phillips
captain's chair knee raises then leg then hanging then windshield wipers
Nathan Cox
also, you have to engage lats/scapula to avoid swinging. watch memethlean-x clips on that
Nope, I just have standards. Also it looks like she probably has a bellybutton piercing, which is fucking degenerate and stupid. So she's a 35 year old trash whore who wants to pretend to be hip and cute.
>tfw too lazy to do abs properly so just do one plank at the end of each workout till exhaustion am i gonna make it?
Ryder Perry
standing ab wheel rollouts and hanging bicicles are the fucking shit for core. You need to strengthen it if you don't wanna fuck up your spine. Do them
Robert Martin
Yes
Mason Harris
>can Actually you must.
Benjamin James
Got a spinal injury not allowed to do planks, crunches etc. any ideas
Jackson Cox
Leg raises. Patrician way to target abs without stressing the hell out of your back.
Luis Morris
So nothing then.
James King
How the fuck can you not do a single leg raise if you are not paralyzed from the waist down? Babies can do leg raises. Fat fucks can do leg raises.
You are either retarded or you're lying. Compunds hit the abs.
Liam Fisher
needed this today, thank you user
Cameron King
Dont worry about programming ab work too much. Pick a movement and just do a tabata at the end of your workout. Easy, simple to complete and challenging enough.
Carson Torres
This this is how you get memes.
Ayden Cox
Agreed. Compound lifts will give you girl abs and look like shit. Only exception I would say is if you are doing front squats with 3+ pl8s for reps then that's ok. All other compound movements are useless for abs
Start with planks bird dogs pallof pressesThey will not aggravate anything you might have.
Ian Martin
Is the crunch machine good? I hate ab crunches with holding a plate And Id prefer to not do rope cable crunches so Im doing the ab crunch mahine + diagonal crunches + leg raises for my ab workout
Nolan Hernandez
You only need 3xF fork putdowns to lose weight
Levi Wright
>"abs are made in the kitchen" >"guys I can't even lift a single leg" Lmao faggots.
