if u r doing serious abdominal exercising, i HIGHLY recommend this fancy gizmo - GoFuckYourself.com

dyna mo · 03-09-2011, 05:12 PM

forget all your fancy moves
forget all your high reps

this bad boy is amazing and isolates my abs in a way no other exercise does (it removes the hip flexors participating).

i am doing 3 sets of only 8-5 reps with this and my abs are responding amazingly well. i am also doing solo janda sit ups with a band, again, 3x8-5. wow.

simple, short and fucking effective!

old school!!

AsianDivaGirlsWebDude · 03-09-2011, 05:19 PM

ADG

tonyparra · 03-09-2011, 06:52 PM

where can i find something like that?

FlexxAeon · 03-09-2011, 06:55 PM

lol i bought that shit like 10 years ago. didn't burn at all

Angry Jew Cat - Banned for Life · 03-09-2011, 06:58 PM

Quote:

Originally Posted by tonyparra

where can i find something like that?

I just slide a dumbell bar through a single plate. Tada, ab roller...

spazlabz · 03-09-2011, 07:00 PM

going down no problem

weights, pullies and some sort of heavy duty mechanical device to help me back up.... 1 rep

TripleXPrint · 03-09-2011, 07:01 PM

I used the Ab-Roller years ago and it kicked my ass! It really works and the funny part is, it was released before its time. It's a core training exercise and when it was released, core training was nothing more than witchcraft, random articles, and infomercial fodder.

However, there are two things I can guarantee if you use the ab-roller:

1. The Ab-Roller works (extremely well) and
2. You will do many face plants before you figure it out or get strong enough in your core to control the roll.

bronco67 · 03-09-2011, 07:05 PM

Everyone already has a six pack. It's just underneath layers of fat.

isolation exercises are mostly a waste. Just do cardio and the abs will be there.

mynameisjim · 03-09-2011, 07:17 PM

Those are pretty good.

I started doing some kettlebell ab workouts and they work like crazy. Something to try if you are looking to mix up your ab routines. Your abs respond best to having to stabilize your core, since that's what they were built for. The "crunching" motion isn't really what the muscles were designed to do.

Si · 03-09-2011, 07:20 PM

Can either help or destroy your back aswell.

Easiest way to lose belly fat is to eat foods and drink drinks that increase metabolism.

dyna mo · 03-09-2011, 07:36 PM

Quote:

Originally Posted by bronco67

Everyone already has a six pack. It's just underneath layers of fat.

isolation exercises are mostly a waste. Just do cardio and the abs will be there.

that completely was not the case for me. and i am not alone. if all you do is strip the fat away, then all you have is what's there. exercise the abs and when the fat goes, there will be some nice big abs. just like any other muscle. sure you have a bicep but work it out and you have a fucking BICEP!

Viewfinder · 03-09-2011, 08:57 PM

Yeah, the high-rep crunches don't build large abs. You need high-resistance, low-reps to build serious muscle on any part of the body.

fatfoo · 03-09-2011, 09:19 PM

This ab wheel sure looks cool. I have tried using it at a gym. Abs require stomach exercises and a good diet to achieve a body fat percentage of 10% or lower. Perhaps the machine is over rated. It's sure possible to do sit ups to get great lookng abs. Think about people like Bruce Lee working out by doing sit ups. Good luck!

dyna mo · 03-09-2011, 09:36 PM

Quote:

Originally Posted by fatfoo

This ab wheel sure looks cool. I have tried using it at a gym. Abs require stomach exercises and a good diet to achieve a body fat percentage of 10% or lower. Perhaps the machine is over rated. It's sure possible to do sit ups to get great lookng abs. Think about people like Bruce Lee working out by doing sit ups. Good luck!

don't forget, abs are core muscles, having strong abs is beneficial for a lot more than just beach muscles!

LRS · 03-09-2011, 09:37 PM

god damn it looks like its very difficult even for an athletic looking guy

harvey · 03-09-2011, 10:07 PM

I never tried it, should give it a go. I don't have ripped abs because I've a little fat and too lazy to go on a diet (I should lose around 10 lbs) but I've very strong abs. I mostly do the following exercises (I don't know the name in English, so showing pics):

I usually do 4x20 5 days a week (only one exercise) and twice a week I add 4x15/20 of a waist exercise for which I couldn't find a pic, but it works wonder (I lose 1 lb every day I do it!): just grab a pulley and add enough weight to allow you some fast motion yet you feel the weight. Stand with your right side facing the pulley. Grab the pulley with both hands in a way where your right arm will be high and totally extended and your left arm will be flexed. With a quick movement, turn your waist to the left and a little down, so your hands will be close to your left knee. Keep the position for 1/2 secs. Go back to initial position as slow and controlled as you can.

Do as much as you can/want and then repeat for the other side (so a complete series would be 8x15/20: 4 for left side, 4 for right side). Weight is not as important as the proper speed and repetitions. I always do this exercise at the end of training since you'll end very tired, depending on how tired I am I use 20 to 30 kilos. Most people with at least 2-3 months of gym could do this with 40, 50 or 60 kilos, but remember, it's not the weight, it's the repetition and the speed. Sometimes I use 40-45 kilos and end feeling kinda dizzy

Another thing: I don't know why, but if I'm on a creatine cycle I can do a lot less ab exercises and sometimes I feel sick, nobody could explain me why. Same with rippers, so I'm getting used to 100% clean exercising and only some whey protein in winter

The Demon · 03-09-2011, 10:08 PM

Quote:

Originally Posted by dyna mo

forget all your fancy moves
forget all your high reps

this bad boy is amazing and isolates my abs in a way no other exercise does (it removes the hip flexors participating).

i am doing 3 sets of only 8-5 reps with this and my abs are responding amazingly well. i am also doing solo janda sit ups with a band, again, 3x8-5. wow.

simple, short and fucking effective!

old school!!

This is one of the most effective ab workouts there is but not the most. I suggest doing pullups with your legs at a 90 degree angle. Your abs will hurt for a month.

harvey · 03-09-2011, 10:12 PM

I forgot: I've heard many times that the best for ripped abs is Swiss ball crunches. Never did them myself, though

dyna mo · 03-09-2011, 10:24 PM

Quote:

Originally Posted by harvey

I never tried it, should give it a go. I don't have ripped abs because I've a little fat and too lazy to go on a diet (I should lose around 10 lbs) but I've very strong abs. I mostly do the following exercises (I don't know the name in English, so showing pics):

I usually do 4x20 5 days a week (only one exercise) and twice a week I add 4x15/20 of a waist exercise for which I couldn't find a pic, but it works wonder (I lose 1 lb every day I do it!): just grab a pulley and add enough weight to allow you some fast motion yet you feel the weight. Stand with your right side facing the pulley. Grab the pulley with both hands in a way where your right arm will be high and totally extended and your left arm will be flexed. With a quick movement, turn your waist to the left and a little down, so your hands will be close to your left knee. Keep the position for 1/2 secs. Go back to initial position as slow and controlled as you can.

Do as much as you can/want and then repeat for the other side (so a complete series would be 8x15/20: 4 for left side, 4 for right side). Weight is not as important as the proper speed and repetitions. I always do this exercise at the end of training since you'll end very tired, depending on how tired I am I use 20 to 30 kilos. Most people with at least 2-3 months of gym could do this with 40, 50 or 60 kilos, but remember, it's not the weight, it's the repetition and the speed. Sometimes I use 40-45 kilos and end feeling kinda dizzy

Another thing: I don't know why, but if I'm on a creatine cycle I can do a lot less ab exercises and sometimes I feel sick, nobody could explain me why. Same with rippers, so I'm getting used to 100% clean exercising and only some whey protein in winter

right on! that 1st pic, cable pulldowns, i'd do those if i had access to a cable machine, i like em

Quote:

Originally Posted by The Demon

This is one of the most effective ab workouts there is but not the most. I suggest doing pullups with your legs at a 90 degree angle. Your abs will hurt for a month.

i hear ya, i've mentioned somewhere that my abs get sore from pull ups with just my knees pulled up slightly. i also have the arm straps and just came off a cycle doing knee raises, they work rly well 4 me.

Quote:

Originally Posted by harvey

I forgot: I've heard many times that the best for ripped abs is Swiss ball crunches. Never did them myself, though

i've heard the same,i just don't want a swiss ball around! lolz!1

NetHorse · 03-10-2011, 03:07 AM

Quote:

Originally Posted by harvey

I never tried it, should give it a go. I don't have ripped abs because I've a little fat and too lazy to go on a diet (I should lose around 10 lbs) but I've very strong abs. I mostly do the following exercises (I don't know the name in English, so showing pics):

Same here, that is basically my ab routine at the gym and another machine that does weighted leg raises. At home I like to use rack with gravity boots!

03-09-2011, 05:12 PM	#1
dyna mo The People's Post Industry Role: Join Date: Dec 2008 Location: invisible 7-11 Posts: 65,911	if u r doing serious abdominal exercising, i HIGHLY recommend this fancy gizmo forget all your fancy moves forget all your high reps this bad boy is amazing and isolates my abs in a way no other exercise does (it removes the hip flexors participating). i am doing 3 sets of only 8-5 reps with this and my abs are responding amazingly well. i am also doing solo janda sit ups with a band, again, 3x8-5. wow. simple, short and fucking effective! old school!!

03-09-2011, 05:19 PM	#2
AsianDivaGirlsWebDude Purveyor, Fine Asian Porn Industry Role: Join Date: Jul 2004 Location: San Francisco Bay Area Posts: 38,323	ADG __________________ Asian Diva Girls - Exclusive Photos and Videos Asian Diva Girls Affiliate Program (50% ccBill Revshare)

03-09-2011, 06:52 PM	#3
tonyparra Confirmed User Industry Role: Join Date: Jul 2008 Location: In your back seat with duck tape Posts: 4,568	where can i find something like that? __________________ High Performance Vps $10 Linode Manage your Digital Ocean, Linode, or Favorite Cloud Server. Simple, fast, and secure Server Pilot

03-09-2011, 06:55 PM	#4
FlexxAeon Confirmed User Industry Role: Join Date: May 2003 Posts: 3,765	lol i bought that shit like 10 years ago. didn't burn at all __________________ flexx [dot] aeon [at] gmail

03-09-2011, 07:01 PM	#7
TripleXPrint Confirmed User Join Date: Apr 2007 Posts: 983	I used the Ab-Roller years ago and it kicked my ass! It really works and the funny part is, it was released before its time. It's a core training exercise and when it was released, core training was nothing more than witchcraft, random articles, and infomercial fodder. However, there are two things I can guarantee if you use the ab-roller: 1. The Ab-Roller works (extremely well) and 2. You will do many face plants before you figure it out or get strong enough in your core to control the roll. __________________ Skype: Triplexprint

03-09-2011, 07:00 PM	#6
spazlabz Confirmed User Industry Role: Join Date: Jul 2003 Location: Kentucky Posts: 6,548	going down no problem weights, pullies and some sort of heavy duty mechanical device to help me back up.... 1 rep

03-09-2011, 07:05 PM	#8
bronco67 Too lazy to set a custom title Join Date: Dec 2006 Posts: 29,032	Everyone already has a six pack. It's just underneath layers of fat. isolation exercises are mostly a waste. Just do cardio and the abs will be there. __________________

03-09-2011, 07:17 PM	#9
mynameisjim Confirmed User Join Date: Aug 2007 Posts: 2,985	Those are pretty good. I started doing some kettlebell ab workouts and they work like crazy. Something to try if you are looking to mix up your ab routines. Your abs respond best to having to stabilize your core, since that's what they were built for. The "crunching" motion isn't really what the muscles were designed to do. __________________ jim (at) amateursconvert . com Amateurs Convert

03-09-2011, 07:20 PM	#10
Si Such Fun! Industry Role: Join Date: Feb 2008 Posts: 13,900	Can either help or destroy your back aswell. Easiest way to lose belly fat is to eat foods and drink drinks that increase metabolism.

03-09-2011, 08:57 PM	#12
Viewfinder Confirmed User Industry Role: Join Date: Aug 2002 Posts: 400	Yeah, the high-rep crunches don't build large abs. You need high-resistance, low-reps to build serious muscle on any part of the body.

03-09-2011, 09:19 PM	#13
fatfoo ICQ:649699063 Industry Role: Join Date: Mar 2003 Posts: 27,763	This ab wheel sure looks cool. I have tried using it at a gym. Abs require stomach exercises and a good diet to achieve a body fat percentage of 10% or lower. Perhaps the machine is over rated. It's sure possible to do sit ups to get great lookng abs. Think about people like Bruce Lee working out by doing sit ups. Good luck! __________________ Send me an email: [email protected]

03-09-2011, 09:37 PM	#15
LRS Confirmed User Industry Role: Join Date: Jan 2011 Location: Charlotte, NC Posts: 324	god damn it looks like its very difficult even for an athletic looking guy __________________ Do You Google? ICQ: 155-193

03-09-2011, 10:07 PM	#16
harvey Confirmed User Industry Role: Join Date: Jul 2001 Location: 127.0.0.1 Posts: 9,266	I never tried it, should give it a go. I don't have ripped abs because I've a little fat and too lazy to go on a diet (I should lose around 10 lbs) but I've very strong abs. I mostly do the following exercises (I don't know the name in English, so showing pics): I usually do 4x20 5 days a week (only one exercise) and twice a week I add 4x15/20 of a waist exercise for which I couldn't find a pic, but it works wonder (I lose 1 lb every day I do it!): just grab a pulley and add enough weight to allow you some fast motion yet you feel the weight. Stand with your right side facing the pulley. Grab the pulley with both hands in a way where your right arm will be high and totally extended and your left arm will be flexed. With a quick movement, turn your waist to the left and a little down, so your hands will be close to your left knee. Keep the position for 1/2 secs. Go back to initial position as slow and controlled as you can. Do as much as you can/want and then repeat for the other side (so a complete series would be 8x15/20: 4 for left side, 4 for right side). Weight is not as important as the proper speed and repetitions. I always do this exercise at the end of training since you'll end very tired, depending on how tired I am I use 20 to 30 kilos. Most people with at least 2-3 months of gym could do this with 40, 50 or 60 kilos, but remember, it's not the weight, it's the repetition and the speed. Sometimes I use 40-45 kilos and end feeling kinda dizzy Another thing: I don't know why, but if I'm on a creatine cycle I can do a lot less ab exercises and sometimes I feel sick, nobody could explain me why. Same with rippers, so I'm getting used to 100% clean exercising and only some whey protein in winter __________________ This post is endorsed by CIA, KGB, MI6, the Mafia, Illuminati, Kim Jong Il, Worldwide Ninjas Association, Klingon Empire and lolcats. Don't mess around with it, just accept it and embrace the truth Last edited by harvey; 03-09-2011 at 10:08 PM..

03-09-2011, 10:12 PM	#18
harvey Confirmed User Industry Role: Join Date: Jul 2001 Location: 127.0.0.1 Posts: 9,266	I forgot: I've heard many times that the best for ripped abs is Swiss ball crunches. Never did them myself, though __________________ This post is endorsed by CIA, KGB, MI6, the Mafia, Illuminati, Kim Jong Il, Worldwide Ninjas Association, Klingon Empire and lolcats. Don't mess around with it, just accept it and embrace the truth