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Hello,I am Nub. Therefore I have a very noobie diet/work out plan, but that not the point of this thread, the point is for me to ask you, the body building gods of TL to tell me which form of doing a push up is more effective. (p.s I'm horrible at using google and all I got was links of people doing a standard PUSH-UP)
Excuse my awful drawings please. I think everyone who reads this thread will understand what I'm talking about.
This one :
It basically means the old sit-up that your P.E teacher in school showed you. from the bottom of the ground and up all the way to your knees
Or, this one :
This one means starting a bit just above the ground and not fully touching your knees but a bit away from there.
I think option 2 is correct because it is basically harder to do. I have nothing to prove that option 2 is correct besides the fact that its harder.. so, I ask of the TL body builders to tell me which one I should do.
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Korea (South)11593 Posts
option 2 = better, less strain on your back
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Sets of crunches. Option 2, this never really strained my back. At first using something to hold your head and neck area is a good idea though.
edit: Remember to breathe out everytime you go up! You must feel the pain.
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It's called a sit up or a crunch. basically how you want to be doing it is so that all the strain is on the muscles in your abdomen, no lower back arching/straining, no neck/head pulling with your hands, no swinging momentum, etc.
You can find a bunch of videos on how to do either on youtube, but a lot of them still have bad form even though they say "proper way to do a crunch" etc. What you wanna do is limit movement, and maximize the flex on your stomache while minimizing all other muscle use and movement. (its more like a squeeze, which you would compare to flexing a bicep or something)
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I used to be into bodybuilding, if you do heavy compound movements like squats and deadlifts (which you should!) you dont really need alot of ab-work anyway.
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You should also try reverse crunches, it works the lower part of the abs more intensively.
- Basically just go into a crunch position, legs @ 90 degrees.
- Arms have to be at the sides at all times, for support.
- Then just pull? (curl, dont know how to explain it really) your knees near your chest and breathe out.
- You should hold it and remember to lift your ass from the ground.
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On December 14 2009 10:57 Catch]22 wrote:
I used to be into bodybuilding, if you do heavy compound movements like squats and deadlifts (which you should!) you dont really need alot of ab-work anyway.
First time I tried a Romanian Deadlift(3 sets of 10), next day I felt like my lower back was gonna snap. Im still noob too but I have some knowledge. 
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Yea, even when doing pull ups/chin ups you can feel a little burn in the abs.
I always liked to use that one thing I forget what its called + Show Spoiler + And you just lift your legs. It's brutal. And if you don't have one of these, a pullup bar works too, just hang on it and do bicycle kicks or leg/knee lifts.
edit- it's called a captain's chair i think.
Invisible Space Ship Imagination Simulator ftw
+ Show Spoiler +
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On December 14 2009 11:04 CharlieMurphy wrote:Yea, even when doing pull ups/chin ups you can feel a little burn in the abs. I always liked to use that one thing I forget what its called + Show Spoiler + And you just lift your legs. It's brutal. And if you don't have one of these, a pullup bar works too, just hang on it and do bicycle kicks or leg/knee lifts.
Dips.
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Also I would like to know this..
When I am lifting weights, I have tried this new amount ( been going up every time I can do 13 reps ) by 10 pounds only and I cannot do this for shit. I can do 10, but my muscles never adapt to the weights, it is always just as hard to lift as it was the first time >:|
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Situps, in general, without weight are virtually useless for abs.
You need to make the exercises more difficult to get the hypertrophy stimulus.
Also, abs are 85% made in the kitchen anyway. Gotta lose the body fat.
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On December 14 2009 10:57 Catch]22 wrote:
I used to be into bodybuilding, if you do heavy compound movements like squats and deadlifts (which you should!) you dont really need alot of ab-work anyway.
this
my favorite is deadlift + pullpups (later weighted pull ups)
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On December 14 2009 11:44 eshlow wrote:
Situps, in general, without weight are virtually useless for abs.
You need to make the exercises more difficult to get the hypertrophy stimulus.
Also, abs are 85% made in the kitchen anyway. Gotta lose the body fat.
Cardio and crunches with weights(Medicine ball, etc).
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Ok the reason you guys don't build muscle is cause you are wimps.
A lot of people do one set of one exercise, like lifting a weight as many times as they can, and consider that their work out. That is bullshit people do to work out because they are like: "lol working out is cool".
What you want to do is at least 3 different exercises for each muscle you want to work out, and you want to do 3-4 sets of each exercise. aka 3 exercises for biceps, means doing 10x3x3 lifts (ten reps, 3 sets, 3 exercises). Obviously taking breaks between sets.
For an ab workout I recommend this:
3 sets of this: do ten regular sit ups (back never touches ground, fingers never leave temples), then immediately after that, without stopping, alternate between sides until you've hit each side five times, then do ten regular sit ups again.
3 sets of this: lie flat on back, grab something "above" your head (like a basketball) and lift your legs (while keeping them straight and together) until they are really raping your lower abs. Do this as many times as you can.
3 sets of this: get a weight, sit down, lift legs in sitting position, and alternate weights to each side of your abs, as much times as you can.
there's more stuff like sit ups on those giant balls, and exercise # 2 except you keep legs raised and reach to touch your feet, but the stuff above is pretty essential.
You don't need to ask questions about form if you just always think (are my abs burning as much as they can? is all/most of the pressure on them?
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On December 14 2009 11:24 sS.NuB wrote:
Also I would like to know this..
When I am lifting weights, I have tried this new amount ( been going up every time I can do 13 reps ) by 10 pounds only and I cannot do this for shit. I can do 10, but my muscles never adapt to the weights, it is always just as hard to lift as it was the first time >:|
The reason you are not getting stronger is that you are not working out, read my post above.
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I did weightlifting for around 1 year, with mediocre results.
Later I read "Power to the People" by Pavel Tsatsouline and on 3 month I feel and look stronger than ever, having stopped working out for about 5 month. I strongly recommend that book for everyone, from advanced lifters to complete noobs.
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On December 14 2009 11:51 ShaperofDreams wrote:Show nested quote +On December 14 2009 11:24 sS.NuB wrote:
Also I would like to know this..
When I am lifting weights, I have tried this new amount ( been going up every time I can do 13 reps ) by 10 pounds only and I cannot do this for shit. I can do 10, but my muscles never adapt to the weights, it is always just as hard to lift as it was the first time >:| The reason you are not getting stronger is that you are not working out, read my post above.
Okay thank you.
But I only have one bar like this -------|-----------|------ and i can slip weights on the side. I don't know what other homemade exercise I can do lol.
I'm basically asking you what else do I do for biceps :S
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On December 14 2009 11:55 sS.NuB wrote:Show nested quote +On December 14 2009 11:51 ShaperofDreams wrote:On December 14 2009 11:24 sS.NuB wrote:
Also I would like to know this..
When I am lifting weights, I have tried this new amount ( been going up every time I can do 13 reps ) by 10 pounds only and I cannot do this for shit. I can do 10, but my muscles never adapt to the weights, it is always just as hard to lift as it was the first time >:| The reason you are not getting stronger is that you are not working out, read my post above. Okay thank you. But I only have one bar like this -------|-----------|------ and i can slip weights on the side. I don't know what other homemade exercise I can do lol. I'm basically asking you what else do I do for biceps :S
You'll have to get access to a gym membership. OR find a friend who has a weight room in their apartment building that you can use.
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For abs I do Weighted Leg Hip Raise with a 25 pound dumbbell between my feet. Sometimes I do it off the dip bars sometimes off a pull up bar. You can find something to hang on, you can do these.
Another one I do is Weighted Situp although I usually just set a 45 pound dumbbell on my chest instead. This requires equipment you probably don't have, but you might be able to rig something up.
It doesn't take much equipment to do weight lifting, perhaps your school or college has some rooms you can use. Some gyms give good deals to certain demographics, like teenagers. If you are older you'll have to get a gym membership. Just take it a month at a time and don't sign any contracts at first.
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