So I've got the big 3 that I work in 5RM or 4x6's. Pullups, BP, and DL. Push, pull, legs. But I don't really have a high effort ab lift I do - does anyone have any recommendations for high effort ab exercises? I was thinking maybe decline weighted situps?
granted these are not weighted, but have you considered dragon flags?(of course you can always weight them if your abs will take it, wither by putting weight on the legs or using heavy dumbbells to support your body)
I had the same problem a while ago. I tried weighted decline situps and found them awkward. In the end I signed up for the gym at work and am using their weighted crunch machine.
I was considering mentioning that, but when Yohan said high effort and weighted decline I figured he'd be after something focussing more on strength. Legendary Abs is great (and I just mentioned it in another thread ) but it felt like more of a cardio / endurance workout to me than a strength one. That said, it'd serve as a good primer for heavier ab work, IMHO.
That's what I said - I'll have to ask my strength coach on this one. They tend to do some stuff from that legendary abs thing. I like v-ups a lot too, and use an ab roller infrequently. I do a lot of bus drivers too, which are great for obliques.
use the ab wheel as ross enamait uses it with a weighted vest! I had seen ross doing that in a video with three weightd vests It will give you ripped abs but the problem is that the vest is quite expensive but u can use it for various exercises like pull ups chin ups sprints push ups and much more
No weights for this, unless you use those weights that go around your body. Do arm suspentions, with your arms out as wide as possible keeping yourself as low as possible, then rotate yourself, its sorta walking on your hands and feet. Hold it for a minute, rotate three times, then do 5 push ups in that position. Keep going if you can, but at first each part of this exercise may be hard to do.
http://www.t-nation.com/readArticle.do?id=459681 enjoy A couple I use that aren't in there Glute ham situps- supposed to be on a glute-ham machine, but I personally do them with my **** on a chair with my legs locked in a heavy desk. L-sits- just hold yourself above the ground in a sitting position I've never really got on with arch and hollow rocks, but you might like them.
