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?
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Thread: Not enough weight for abs...
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03-24-2014, 10:27 AM #1
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03-24-2014, 10:31 AM #2
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03-24-2014, 10:48 AM #3
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03-24-2014, 10:53 AM #4
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.Live easy. Train hard.
-If you keep on doing what you've always done, you'll keep on getting what you've always got.
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03-24-2014, 10:59 AM #5
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03-24-2014, 11:00 AM #6
How are you performing those Cable Crunches, OP?
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-24-2014, 11:34 AM #7
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03-24-2014, 11:37 AM #8
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03-24-2014, 11:56 AM #9No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-24-2014, 12:18 PM #10
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03-24-2014, 12:22 PM #11
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03-24-2014, 12:23 PM #12
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03-24-2014, 12:25 PM #13No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-24-2014, 12:34 PM #14
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03-24-2014, 12:48 PM #15
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.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-24-2014, 01:38 PM #16
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03-24-2014, 02:20 PM #17
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03-24-2014, 02:22 PM #18
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03-24-2014, 04:20 PM #19
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03-24-2014, 05:02 PM #20
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.
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03-24-2014, 05:41 PM #21
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.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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03-24-2014, 09:41 PM #22
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03-24-2014, 11:57 PM #23
- Join Date: May 2009
- Location: Erie, Pennsylvania, United States
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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.
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03-25-2014, 12:34 AM #24
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03-25-2014, 01:20 AM #25
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03-26-2014, 11:32 AM #26
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.
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03-26-2014, 11:44 AM #27
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