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Post by gruntbrain on Apr 10, 2019 21:20:41 GMT
We less talented beings can used the much maligned Ab Straps to hold a L-sit to failure . Upon failure, continue with a static contraction with bent knees
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Michael
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Post by Michael on Apr 10, 2019 23:18:57 GMT
Hey Dave when I click on this it is blank. |
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Michael
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Post by Michael on Apr 10, 2019 23:29:53 GMT
JRG, You pretty much have a six pack already. I would just look at Your training as strengthening them. Anyway, Good Job! Question, How do You sit on a wall? Just my opinion, if You read what You wrote about stretching the hip flexors. Your hip flexors get trained by accident, really no need to train them specifically. You don't want tight hip flexors from extra training, You're asking for back trouble. If I remember right, my biggest challenge was the hamstrings which would cramp up. With steady stretching this went away. I took this exercise from the tutorial here: To be honest I feel like it's really the hip flexors that prevent me from holding the position. If I stretch before the L-sit I have pretty good flexiblity, I don't think that flexibility is my biggest problem. If I try the L-sit, I feel it even more in the hip flexors than my abs. At this point I think my hip flexors are rather weak. I think the reverse planks train the antagonist the glutes enough to compensate for strong hip flexors. I also stretch the flexors a lot. I will just keep training them and see if it helps me get to the L-sit. I will keep you guys up to date on whether it helped or not Btw, what's the longest you can hold the L-sit Michael? Because I haven't practiced this alot recently I tested it this morning. I held it for around 20 seconds. Whiffet can correct me if I didn't remember this right or I am wrong. But I believe I told Whiffet the same thing about the hip flexors. My hip flexors would cramp up when I first started trying to accomplish this. If I remember right, he told me the problem was the hamstrings. Once I stretched my hamstrings for a while I was able to do it. The straight arm strength was there, it was just a flexibility challenge for me. Anyway, I'm pulling for You to accomplish this. I like hearing Your updates. |
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Dave Reslo
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Not quite severely obese
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Post by Dave Reslo on Apr 11, 2019 0:55:53 GMT
Hey Dave when I click on this it is blank. It works fine for me but try searching "Naked Warrior Abs" and it will probably be on scribd or something. I think dragon door used to send it out as a gift to email subscribers. |
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Post by justregularguy on Apr 11, 2019 11:51:06 GMT
I took out the side planks and replaced them with this ab exercise where you start from a pushup position, lift one arm up and rotate to the the side. I feel like it's a harder and much more complete exercise, it hits the abs, obliques, even some some hip felxors, shoulders and serratus work from holding the position which should at least have some carry over. I can do 20 reps each side without too much effort, will work towards 50 reps each side, then do it with an unloaded dumbbell to increase the difficulty. That's the plan. I train the hip flexors seperately too. Alsobstretch the hamstrings more. Will do another L-sit attempt on sunday after working on my weak spots. I'm sure I'll be able to hold it for at least 5 seconds if I really try.
I'm still surprised how fast abs respond to training, I can train them everyday with high volume and the next day I have mild soreness at best which fades away throughout the day and they still grow.
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Post by Flossers Porte on Apr 11, 2019 14:11:54 GMT
Hey Dave when I click on this it is blank. The link worked for me. It's a PDF so it's either going to DL or open up a viewer in another window or app. |
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bob44
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Posts: 204
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Post by bob44 on Apr 11, 2019 14:12:48 GMT
I have been working toward getting 20 chin-ups this year. I have started to do my chin-ups while in an L-sit position. I am currently doing progressive descending sets and I am at a set of 7 6 6 5 4. I am not sure if doing the L-Sit will affect my progression or not. But I plan to do them as long as I keep progressing towards the goal of 20.
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Post by justregularguy on Apr 11, 2019 14:24:40 GMT
I have been working toward getting 20 chin-ups this year. I have started to do my chin-ups while in an L-sit position. I am currently doing progressive descending sets and I am at a set of 7 6 6 5 4. I am not sure if doing the L-Sit will affect my progression or not. But I plan to do them as long as I keep progressing towards the goal of 20. Definitely do it with the L-sit. You only have so much energy so why not put it all into L-sit chin-ups. If your abs give up first you can still continue with normal chin-ups to max out and if you arms or lats give up first you can still max our with straight arm L-sit holds or leg raises. That how I personally would do it if I practiced those exercises. All I know that core strength is one of the most important things not for good looks or anything but overall stability and longterm health. Look how many people complain about back pain. A strong core also has carry over to pretty much every physical activity you do. Earlier today I went for a run, something I haven't done since I started my ab workouts and I felt much more stable. Before there was always some upper body swinging involved to the left and right because the obliques were to weak to compensate which cost me a lot of energy. I'm now much more efficient with my running since I started strengthening my core and I only started |
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Post by mr potatohead on Apr 11, 2019 15:13:38 GMT
........ If I remember right, he told me the problem was the hamstrings. Once I stretched my hamstrings for a while I was able to do it. ..... Thanks. Tight hamstrings may be the reason I can't seem to bring my legs past 90* to make them parallel with the floor when I hang. My dip bar is a walker so there is the construction of the walker that interferes with my legs from coming up on the dip, but I might not be able to get legs parallel even without that interference. When I do the frog crunch - knees bent - I have no problem bringing my knees up. I thought this was due to the weight of my extended legs and it may be, but I suspect the shortening of the hamstrings in the frog position has something to do with it too. |
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Post by justregularguy on Apr 11, 2019 18:23:26 GMT
Over 1200 views on this thread I wonder who all these people are? I imagine it's skinny guys or obese people who google for sixpack plans and stumble upon this thread? Who else would google something like this? All those people should register and exchange training knowledge we could learn from each other. I only started training in 2019 but I would be willing to help as good as I can. Training your body will improve your life a lot more than you think and it's a lot easier than you think. You just do whatever you can do daily, and at some point it becomes a routine and you will be craving for the next workout. Especially as a beginner you make progress very fast which will motivate you even more!
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 11, 2019 21:23:58 GMT
........ If I remember right, he told me the problem was the hamstrings. Once I stretched my hamstrings for a while I was able to do it. ..... Thanks. Tight hamstrings may be the reason I can't seem to bring my legs past 90* to make them parallel with the floor when I hang. My dip bar is a walker so there is the construction of the walker that interferes with my legs from coming up on the dip, but I might not be able to get legs parallel even without that interference. When I do the frog crunch - knees bent - I have no problem bringing my knees up. I thought this was due to the weight of my extended legs and it may be, but I suspect the shortening of the hamstrings in the frog position has something to do with it too. Makes sense to me. |
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 12, 2019 23:27:38 GMT
I have been working toward getting 20 chin-ups this year. I have started to do my chin-ups while in an L-sit position. I am currently doing progressive descending sets and I am at a set of 7 6 6 5 4. I am not sure if doing the L-Sit will affect my progression or not. But I plan to do them as long as I keep progressing towards the goal of 20. That's the fun part, shooting for something. Are You resting in between Your sets? If so how long? I do descending sets but I go back and forth with chin-ups and dips. Nice Job. |
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 13, 2019 0:30:06 GMT
I have been working toward getting 20 chin-ups this year. I have started to do my chin-ups while in an L-sit position. I am currently doing progressive descending sets and I am at a set of 7 6 6 5 4. I am not sure if doing the L-Sit will affect my progression or not. But I plan to do them as long as I keep progressing towards the goal of 20. That's the fun part, shooting for something. Are You resting in between Your sets? If so how long? I do descending sets but I go back and forth with chin-ups and dips. Nice Job. I am trying a program called the Russian Pullup Program that I found looking around the web except I am doing chin-ups. I test pullups once a week or every other week and it seems to be at the same level. The program recommended at least 10 minutes between sets but it says they can be spread throughout the day. At the lower numbers I just did it as a circuit with other exercises, but now I am doing the Grease the Groove throughout the day. I tried to do dips with it, but my shoulder did not like the dips. I got the Kirsch book and have been doing the hanging and the exercises he recommends for a few weeks. |
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 13, 2019 13:18:13 GMT
That's the fun part, shooting for something. Are You resting in between Your sets? If so how long? I do descending sets but I go back and forth with chin-ups and dips. Nice Job. I am trying a program called the Russian Pullup Program that I found looking around the web except I am doing chin-ups. I test pullups once a week or every other week and it seems to be at the same level. The program recommended at least 10 minutes between sets but it says they can be spread throughout the day. At the lower numbers I just did it as a circuit with other exercises, but now I am doing the Grease the Groove throughout the day. I tried to do dips with it, but my shoulder did not like the dips. I got the Kirsch book and have been doing the hanging and the exercises he recommends for a few weeks. Well I hope Your shoulder is better. Ok, I know the program Your talking about. I would like to know how it works out for You. |
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Post by justregularguy on Apr 13, 2019 14:45:19 GMT
That's what I'm talking about:
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