Not enough weight for abs...

[shadowbobo8028]

I do cable crunches with the whole stack (200lbs) for 25 reps. I hold it at the bottom for 1 sec and focus on contracting my abs.

I'm working on strengthening my core for powerlifting (squats & deadlifts) so I'd like to keep my reps no higher than 15.

Advice?

[Kcabo]

Decline sit-ups with heavy DBs

Weighted Planks

Squat/DL with no belt for a while

[shadowbobo8028]

Decline sit-ups with heavy DBs

Weighted Planks

Squat/DL with no belt for a while

Thanks mayne

[bbyars87]

Breath out on the contraction, slow down the motion, and really squeeze the whole time. Any reason you don't want to do more than 15 reps? I have a pretty solid core and i can make 180 lbs feel alot heavier than it is by slowing down, contracting, and vacumming myself on the contraction.

Other ideas tho, weighted decline sit ups, sit up medicane ball throws with a partner.

[Mohlentank]

Belt less pause squats 3x8. 30-40% of your 1RM and hold at the bottom for 7 seconds. If you dont keep your core tight you'll die.

[ironwill2008]

How are you performing those Cable Crunches, OP?

[shadowbobo8028]

How are you performing those Cable Crunches, OP?

On my knees
I just remembered: I can make it harder by doing them standing

[KDG730]

I do cable crunches with the whole stack (200lbs) for 25 reps. I hold it at the bottom for 1 sec and focus on contracting my abs.

I'm working on strengthening my core for powerlifting (squats & deadlifts) so I'd like to keep my reps no higher than 15.

Advice?

There is more than just one weighted exercise for Abs...

[ironwill2008]

On my knees
I just remembered: I can make it harder by doing them standing

How is it that a 160-pound guy can move a 200-pound weight stack?

[Mt.Hoodlum]

Add a plate to the stack with another pin.

[shadowbobo8028]

How is it that a 160-pound guy can move a 200-pound weight stack?

\_(o_o)_/

I honestly have no idea. may have something to do with the fact that I've been training my core rigorously since 6yrs old 4 martial arts

[Kcabo]

\_(o_o)_/

I honestly have no idea. may have something to do with the fact that I've been training my core rigorously since 6yrs old 4 martial arts?

Then what makes you think your core is the weak point in your squat/DL?

[ironwill2008]

\_(o_o)_/

I honestly have no idea. may have something to do with the fact that I've been training my core rigorously since 6yrs old 4 martial arts

That's not what I'm asking. Unless your shoes are nailed to the floor, how can you pull down on a 200 pound weight stack without lifting your 160-pound-self off the floor first?

[shadowbobo8028]

Then what makes you think your core is the weak point in your squat/DL?

When the weight gets heavy I do good mornings on my squats

That's not what I'm asking. Unless your shoes are nailed to the floor, how can you pull down on a 200 pound weight stack without lifting your 160-pound-self off the floor first?

Like this:
6:13


Although now I do it like this:
2:57 my friend is a genius. He's 180lbs btw

[ironwill2008]

Like this:
6:13

I see the problem; the cable machine you're using has a pulley that moves with the weight stack, which provides a 2:1 mechanical advantage. If the stack weighs 200 pounds, the effective load at the working end of the cable is only 100 pounds.


If you want to increase the weight, pin a 25-45-pound plate to the weight stack.

[Mt.Hoodlum]

I see the problem; the cable machine you're using has a pulley that moves with the weight stack, which provides a 2:1 mechanical advantage. If the stack weighs 200 pounds, the effective load at the working end of the cable is only 100 pounds.


If you want to increase the weight, pin a 25-45-pound plate to the weight stack.

I use a non pulley cable and can barely get the stack down with 200lbs and I weigh 195. It helps to put a foot on the machine for leverage and throw yourself to the ground....any more weight and I'm gonna be asking for assistance to get into position.

[elliottsohns27]

What about crunches with weights on my abs.

[TBU720]

This is like going into the Relationships subforum and saying "TOO MANY GIRLS LIKE ME...HELP!!"

Srsly though just google "weighted core exercises". Preferably find something from elitefts

[Mt.Hoodlum]

There's a relationship forum? Where's?

[darscogre]

I do cable crunches with the whole stack (200lbs) for 25 reps. I hold it at the bottom for 1 sec and focus on contracting my abs.

I'm working on strengthening my core for powerlifting (squats & deadlifts) so I'd like to keep my reps no higher than 15.

Advice?

going with the assumption that you are doing them correctly and legimately need more weight........then just take another weight stack pin from the other side of the cable station, and pin a weight plate into your weight stack to make it heavier. I do it all the time for tricep pushdowns. Keep the original pin at the bottom plate as you were, and pin a 10lb or 25lb plate into the center of the stack with the other pin.

[jgreystoke]

I do cable crunches with the whole stack (200lbs) for 25 reps. I hold it at the bottom for 1 sec and focus on contracting my abs.

I'm working on strengthening my core for powerlifting (squats & deadlifts) so I'd like to keep my reps no higher than 15.

Advice?

What is the ROM?

I do standing ab pulldowns that look like my Goodmornings in reverse. I hold the rope handles/or gymnastic ring which I attach to the pulldown machine behind my head, go down to break parallel. I have to lean into it since my lower body is not anchored, except by my ahem, considerable gravitational field interacting with the Earth.

[darscogre]

When the weight gets heavy I do good mornings on my squats


Like this:
6:13


Although now I do it like this:
2:57 my friend is a genius. He's 180lbs btw

your friend has some of the worst form ive ever seen on almost everything. Please tell me you dont emulate him????!!!

[hmmmm16417]

I see the problem; the cable machine you're using has a pulley that moves with the weight stack, which provides a 2:1 mechanical advantage. If the stack weighs 200 pounds, the effective load at the working end of the cable is only 100 pounds.


If you want to increase the weight, pin a 25-45-pound plate to the weight stack.

I agree with IW about the pulley. it's acting like a gear to reduce the weight. However, you (and your friend) can get a much better ab workout if you SLOW DOWN the movement and allow your abs to do the work. when you do the "explosive" type movements, you are using a lot of momentum to move the weight. try it.

[GreatAlbert]

I agree with IW about the pulley. it's acting like a gear to reduce the weight. However, you (and your friend) can get a much better ab workout if you SLOW DOWN the movement and allow your abs to do the work. when you do the "explosive" type movements, you are using a lot of momentum to move the weight. try it.

I was intrigued by this, I tried. It was ... excellent!

[JOoa0ky]

If you're folding over while squatting I would point my finger at your upper back tightness more so than your core.

[dgray101]

Comments on the weight are absolutely correct. If it was a singular pulley their would be no way physically you could pull that weight under control because the force on the weight stack > body weight = a negative acceleration of the end of the pulley your pulling on. I.e the weight won't go anywhere. You should reduce the weight, and try to find a weight you can do it with control. Or do farmer walls with heavy weights, core problem solved.

[doughnut91]

They look more like cable reverse situps than cable crunches. Hip flexion but not a lot of trunk flexion, which is where the abs will really get worked hard.