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Sit up issues, err i can sit up too much lol

ultra2extreme

New member
Im having issues moving my ab training along, ive always been strong in the ab region but now its getting annoying. I can do 12 reps with a 75kilo DB on me but it suffocates me and my shoulders struggle to hold it in place. With a 40k resistance i can do over 200 in one sitting.

The problem is the ab crunch in my gym only goes up to 75k and thats a seated crunch so its more like 30-40k and at home i cant get the weight on me.

Anyone got any advice? Ive tried roman chair/incline sit ups. Cant do as many, but adding weight is just dangerous.
 
personally i don't even think you really need to use any weight. Does your gym have one of those ^ shaped benches or a decline bench? If you insist on using weights for your abbs do some crunches holding a 10KG plate against your forhead or on top and it is much much harder. Putting it against your chest is just rubbish. Did that make any sense :blink:
 
Slower reps with a good 2 second squeeze at the peak of contraction...if you can make it past 20 you're not doing them right:)
 
BigVrunga said:
Slower reps with a good 2 second squeeze at the peak of contraction...if you can make it past 20 you're not doing them right:)
Click to expand...

Right, you simple exhale completely and SQUEEZE as hard as you can... seems easy for a few reps, but by 6 or 7 it really, really starts to burn :smite:
 
Do the crunches on an exercise (swiss) ball. Hold the weight OVER YOUR HEAD, not on your chest. Those two changes will increase the difficulty quite a bit. (it's just physics - moving the weight further from the fulcrum point increases the force required to move it).

Then, as suggested above, use a very slow tempo up, crunch and squeeze, then slow tempo down. Make sure to get a good stretch at the bottom position.
 
incorporating a swiss ball into your weighted ab routine could help alot. also, if you're able to perform it, the hanging leg raise is golden. Not bringing ur knees up to your chest, but keeping legs straight and raising them above your head holding for 2 seconds, lowering and repeating until exhaustion. For most people though, that exercise will take some preparation to work up to.
 
Have you ever tried doing weighted crunches on a lat pulldown machine?

Just sit reverse on it so that your back rests against where you slide your knees into, and then grab the bar, pull it down behind your head, and do crunches while holding the bar there.

That should let you stack on a TON of weight :D
 
Have you tried Ab Planks instead?


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Try doing these in 3 sets up to 3 minutes each.

Also, are you really sure you want abdominal hypertrophy? 'Big Abs' don't look that great, more like 'roid gut. If you are just looking for visible abs, lower your body fat.


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