Abs Question: New Rules of Lifting

[IronPeach_79]

In Stage 5, the program calls for 4 reps of a Front Crunch, Side Crunch, and Reverse Crunch.

How do you make a crunch so intense you can only do 4 for 4 sets?

Thanks!

[uk3mi]

You would use weights, you hold a plate while crunching.

[IronPeach_79]

You would use weights, you hold a plate while crunching.

Ok, thank you I hate the idea of a bazillion crunch but the idea of 4 definitely had me scratching my head!

[terracotta]

How do you use plates while reverse crunching?

[uk3mi]

How do you use plates while reverse crunching?

I was also wondering because I have a routine with low reps on abs exercises. So I googled around, here is an example:

[CATRACCOM]

How do you use plates while reverse crunching?

You can hang your butt off the end of the bench...

[terracotta]

Awesome, thanks. I'm going to see if I can do that with my incline bench. I don't have an ab bench (exercise at home).

[terracotta]

You can hang your butt off the end of the bench...

thanks (we posted at the same time)

[snoozer08]

How do you use plates while reverse crunching?

Not sure about that but I've used a medicine ball or a db between my feet. I can't imagine being able to use something heavy enough to be able to do only 4 reps though. Maybe do really slow reps to increase the intensity???

[IronPeach_79]

For the crunch, I did a super slow crunch with a 30lb BB straight up and over the chest. For the Lateral Flexion, I put the ball b/w my feet and did a raise from the trunk and legs for 12s each rep. Then for the reverse, I tried a few things and mostly just held it as long as I could.

I think they assume you have abs to begin with I've never had abs to really proud of so I felt I haven't "earned" 4 reps yet.

[bradrad]

I was also wondering because I have a routine with low reps on abs exercises. So I googled around, here is an example:

Ah cool. I had been trying to figure out how to add weight to my lower ab work. As long as I don't drop the weight onto my face. lol.

[SJBC]

I never could get it challenging enough so I just did some extra planks. They kill me every time!