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#1
06-17-2005, 02:19 PM
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Bad (!@#$%^&*) triset for the abdominals!
Ok, ok ok!! I did this today and it hurt like hell and I just wanted to share. This is the kinda work out I'd show my most hated enemies (cuz of the pain, no you're not my most hated enemies)
Ok, first, I have to tell you what an atomic crunch is. I don't know if there's a picture of it in the work outs thing, there probably is under a different name but anyway. It's where only your but is touching the floor and your legs are straight out 6 inches off the ground. and then you do like a sit up and also bring your knees to your head. you'll kinda look like a V. But here's the triset: Weighted Sit ups then Weighted Leg Lifts (use ankle weights) and then Weighted Atomic Crunches! Good luck!
__________________
My whey shake brings all the boys to the yard... |
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#2
06-17-2005, 02:22 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
You know those crunches you were talking about. Static Hold those at the peak. Feel the BURN! [img]/forum/images/graemlins/wink.gif[/img]
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#3
06-17-2005, 03:30 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
i've got a couple different workouts that i enjoy for my abs, feel free to try this one......
1. bicycle - 30 seconds 2. reverse curls - 12 3. V-Ups - 12 4. crunches - 12 5. russian twists - 12 6. V-Rows - 12 7. leg ups - 12 (i think that's what you call them or maybe hip ups) 8. power situps - 12 (have someone stand on toes and do a crunch to the left, middle and right = 1) 9. bicycle - 30 seconds go thru all of these with no rest and repeat if you can handle it |
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#4
06-17-2005, 07:08 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
Wow that looks alot like what I used to do at soccer practice. Yeah it does hurt, but in a good way. [img]/forum/images/graemlins/wink.gif[/img]
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#5
06-17-2005, 07:13 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
sounds good! only thing i would disagree on:
[ QUOTE ] (use ankle weights) [/ QUOTE ] Using ankle weights you are prone to injury, they are very hard on the body.
__________________
http://www.abcbodybuilding.com/image...4105204854.gif http://img.photobucket.com/albums/v3...ikeEaglesa.jpg "The truth I’ve discovered is that you don’t have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesn’t know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane "Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal." "All thing are possible to him who believes." -Mark 9:23 |
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#6
06-17-2005, 07:33 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
Yall, I tried this today with a 3s rest pause at peak contraction and it is awesome. Folllowed up with three sets of weighted crunch after, this is the master blaster. Thanks.
__________________
"Diligentia omnia vincit." -Cicero Height: 6' Weight: 210 BF: 10% Status: Clean bulk |
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#7
06-17-2005, 08:06 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
[ QUOTE ]
sounds good! only thing i would disagree on: [ QUOTE ] (use ankle weights) [/ QUOTE ] Using ankle weights you are prone to injury, they are very hard on the body. [/ QUOTE ] He is using them for ab work, they shouldn't have much of a negative effect.
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Dmitri's Training Journal |
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#8
06-17-2005, 08:16 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
Quotes from Joe Yu King:
[ QUOTE ] ankle weights will pull on the ligaments in your knees in an abnormal manner, causing significant deterioration. [/ QUOTE ] [ QUOTE ] Don't wear them. They can cause long term joint damage. [/ QUOTE ] [ QUOTE ] Ankle weights should NEVER be put on ANY athlete - period [/ QUOTE ]
__________________
http://www.abcbodybuilding.com/image...4105204854.gif http://img.photobucket.com/albums/v3...ikeEaglesa.jpg "The truth I’ve discovered is that you don’t have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesn’t know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane "Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal." "All thing are possible to him who believes." -Mark 9:23 |
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#9
06-17-2005, 09:16 PM
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Re: Bad (!@#$%^&*) triset for the abdominals!
What about holding a dumbbell in between your ankles, does that cause the same stress?
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