Weighted situps

[vojdancov]

What do you think about weighted situps?

I've read several articles stating that weighted situps are a really good exercise which helps in deepening the lines between your abs.
I'm currently bulking, and I was wondering If I get sufficient weight so I'll be able to do about 10 reps of weighted situps, and do a few sets of those, can I expect some more serious hypertrophy on the abs, compared to normal situps or other ab exercises in which I do high reps. Is it possible to bulk up the abs, and if yes, is weighted situps the way to go?


Also I've read a few negatives statements about weighted situps, claiming that it widens your waist... any truth in that?

 

[SmithMachine]

LOL....um i don't know this for a fact but im gonna say...ahhh no F-ing way. Do them

 

[dswithers]

I have done them for decades. The things that make your waiste wider would be side bends, body fat and/or steriods. Weighted situps are definately more effective than any movement done for high reps at building a base of muscle that will allow you to handle more weight on the big compound movements. You can also do leg raises (hanging or off the end of a bench) with a dumbell held between your feet as another "power" exercise for abs.

 

[Karky]

weighted situps are ok, I wouldn't base all my ab work around it though. Weighted crunches are also ok, but again, not the "king". You should vary your ab work, do some standing ab pulldowns, hanging reg raises, renegade rows, some rotation work (cable woodchoppers, full contact twists, etc) for your obliques, a well buildt rectus abdominus (6pack) looks kinda silly with no obliques to back them up. And don't worry about getting too wide, it won't happen over night.

PS: google the exercises if you don't know what they are.
Remember, you don't have to have dynamic flexion exercises for the abs to grow, doing stabilization work will also make them grow and it will help your posture and lifts more than situps and crunches will too, which in turn, will give you a better body all round

 

[Chillen]

All I have EVER done for ab work is the following:

Direct work:


1. Weighted (half-up) situps

2. Weighted crunches

3. Weighted Leg Raises

4. Side crunches

Indirect work:


1. Squat

2. Deadlift

A good diet, rather "simple" exercises for the ab/torso, and low BF......and one is off and running rather well in this area.



Best wishs,

Chillen

 

[Phate89]

The only ab exercises i've been doing are weighted crunches, and weighted sit ups. I tried doing leg raises but they are pretty damn hard. From doing just sit ups/crunches when I flex I can see a 4 pack, though my lower abs are slacking.

 

[Leigh P]

Lower abs=no such thing.

If you can't do leg raises, you shouldn't be adding plates to your ab routine.

Test for adding weight to ab work.

If you can do the following IN PROPER FORM then you can think about adding weight to your ab routine.

-Elbow and Side Plank for 2 mins
-Ab Wheel from standing all the way down and up for 10 reps
-Leg Raises without aid of hands or rounding of neck

If you can do that, then you can add weight to ab movements.

 

[Phate89]

Lower abs=no such thing.

If you can't do leg raises, you shouldn't be adding plates to your ab routine.

Test for adding weight to ab work.

If you can do the following IN PROPER FORM then you can think about adding weight to your ab routine.

-Elbow and Side Plank for 2 mins
-Ab Wheel from standing all the way down and up for 10 reps
-Leg Raises without aid of hands or rounding of neck

If you can do that, then you can add weight to ab movements.

What do you mean as there are no such thing as lower abs?
And as for leg raises, I'll do them again today. Maybe last time I was just tired and wasn't used to it, but well see.

I always do crunches/sit ups with good form with 20-30lbs in weights.

 

[Chillen]

Hi Leigh! What happened to your other screen name. Are you still a mod?

Just curious.....(just wanted to acknowledge I knew it was you)

Glad to have a very knowledgable person around!

Leigh is saying its one sheet of muscle, and the entire sheet gets worked when performing ab exercises (front), not that they may not "name" them differently. Listen to her, Phate--->

 

[Leigh P]

What do you mean as there are no such thing as lower abs?

Rectus abdominis is one sheet of muscle. Leg raises in general target the hip flexors, not abdominals. While training of them is important they are usually overtrained in those on a mission trying to get to the six pack. Most of the time those who have to add weight to feel their abs aren't training their abs in the first place very well. Even in doing planks they will cheat the form and put all the weight on their shoulders instead of their midsection. The ab wheel is usually where they bite it but again you have to do it all in proper form utilizing and firing the right muscles. Maybe 1 out of every 10 trainee I get can pass that test, if that.

 

[Leigh P]

Hi Leigh! What happened to your other screen name. Are you still a mod?

Just curious.....(just wanted to acknowledge I knew it was you)

Glad to have a very knowledgable person around!

Leigh is saying its one sheet of muscle, and the entire sheet gets worked when performing ab exercises (front), not that they may not "name" them differently. Listen to her, Phate--->

Hey Chillen,

It is me, nah mod no more, I stepped down, but on good terms. I just didn't have the time to devote as I felt a mod should.

 

[Wrangell]

Rectus abdominis is one sheet of muscle.

Leg raises in general target the hip flexors, not abdominals.

While training of them is important they are usually overtrained in those on a mission trying to get to the six pack. Most of the time those who have to add weight to feel their abs aren't training their abs in the first place very well. Even in doing planks they will cheat the form and put all the weight on their shoulders instead of their midsection. The ab wheel is usually where they bite it but again you have to do it all in proper form utilizing and firing the right muscles. Maybe 1 out of every 10 trainee I get can pass that test, if that.

Are you referring to " hanging " leg raises ?

If done properly - is the impact on the lower region of the rectus abdominis still significantly compromised by those psoas muscles when doing " hanging " leg raises in your view ?

Reason I ask is, one trainer I knew said that " hanging " leg raises were actually an extremely effective exercise at isolating only ab muscles for work. But, she felt that since ( in her view ) 90% of people don't do " hanging " leg raises properly ( for the same reason you cited - too much involvement of hip flexors ) " hanging " leg raises are a waste of time for many average gym rats in her view.

Welcome your thoughts.

 

[Karky]

Lower abs=no such thing.

If you can't do leg raises, you shouldn't be adding plates to your ab routine.

Test for adding weight to ab work.

If you can do the following IN PROPER FORM then you can think about adding weight to your ab routine.

-Elbow and Side Plank for 2 mins
-Ab Wheel from standing all the way down and up for 10 reps
-Leg Raises without aid of hands or rounding of neck

If you can do that, then you can add weight to ab movements.

I've never did quite get requirements like that. What's the reasoning behind them?
I can't do any of those except leg raises.
I don't think a lot of people can do ab wheel from standing and all the way down, let alone for 10 reps, that is extremely hard. Or do you mean the pussy version (standing and just down to a pushup position)

And how would doing 30-50 situps and crunches help me get better at planks and ab wheels? wouldn't it be better to add weight and get it down to like 12 reps? I've always felt that adding weight or not should be based on how easy/hard the exercise is, not how easy/hard some other exercise is..
I shouldn't add weight to crunches because I can't do 10 reps with the ab wheel? please explain, because it just makes no sence to me..

for some reason, I've never been able to progress much with planks. Other ab exercises like renegade rows, situps, crunches, ab pulldowns, etc, I get better at, but not planks Maybe I'm doing them wrong? I always focus on eliminating the pelvic tilt, bracing the abs, keep the body straight and feet close together.

 

[Chillen]

I don't think a lot of people can do ab wheel from standing and all the way down, let alone for 10 reps, that is extremely hard. Or do you mean the pussy version (standing and just down to a pushup position)

Im one of the few and I am an OLD MAN at 46 that can do the ab wheel from the standing position all the way down, currently, for over 10 reps. However, I will admit, I didnt do any testing before adding weight when beginning weighted situps.

I just started doing half-ups situps. When I started I could do about 100 (and knew this was too much, and added a small bit of weight (experimented at the beginning, until I got the weight right) and performed about 25 reps, and then added weight as I progressed. I dont know if "testing" is required necessarily, as much as experimenting with it (weighted half up situps) and seeing where one is at.

For example: if one cant do more than 10 reps, then weight should wait until about 30 (reps approx) before adding a small amount of weight. I dont see a problem with this.


I have an ab-wheel, but I never got myself into it really.

 

[Karky]

yeah, if you can't do more than 10 reps of the same exercise, I understand. but she was talking about how those 3 criteria has to be met in order to add weight to any other ab exercise, which makes no sence to me.

 

[Chillen]

yeah, if you can't do more than 10 reps of the same exercise, I understand. but she was talking about how those 3 criteria has to be met in order to add weight to any other ab exercise, which makes no sence to me.

I tend to agree with you on this Karky. But maybe in "some" situations (with her clients, for example) there could be a situation where this "could" be applicable. (i.e injuries, body composition weaknesses, etc), EDIT: or just flat a different "approach" to the "execution" of this subject that can lead to the same prize.

I didnt find it necessary though.

 

[Leigh P]

Are you referring to " hanging " leg raises ?

If done properly - is the impact on the lower region of the rectus abdominis still significantly compromised by those psoas muscles when doing " hanging " leg raises in your view ?

Reason I ask is, one trainer I knew said that " hanging " leg raises were actually an extremely effective exercise at isolating only ab muscles for work. But, she felt that since ( in her view ) 90% of people don't do " hanging " leg raises properly ( for the same reason you cited - too much involvement of hip flexors ) " hanging " leg raises are a waste of time for many average gym rats in her view.

Welcome your thoughts.

I am speaking of the ground version, by habit I am used to putting "hanging" when discussing roman chair style or arm strap support leg raises.

Regardless I don't think they are an effect PRIMARY ab movement, the rectus acts as a secondary support. Great overall core movement if done correctly can utilize flexors, erector and rectus. That being said to quote...
" hanging " leg raises are a waste of time for many average gym rats in her view.

Pretty much have to agree. If you can fire properly though its a great addition to the routine, though I would still focus on other abdominal/Core movements IF you are having problem with muscle dominance, if not then let your chain do its work in full body movements like squats, pull ups, etc and don't worry about direct core work at all. I just hardly every meet someone in which is a case that can do that.

 

[Leigh P]

I've never did quite get requirements like that. What's the reasoning behind them?
I can't do any of those except leg raises.
I don't think a lot of people can do ab wheel from standing and all the way down, let alone for 10 reps, that is extremely hard. Or do you mean the pussy version (standing and just down to a pushup position)

If you have a strong core and back, no this shouldn't be hard. If you can squat 300 pounds but you can't do a standing ab wheel you have a kink if your chain.

And how would doing 30-50 situps and crunches help me get better at planks and ab wheels?

I never said it did, I think you are misunderstanding something. I said you shouldn't be adding weight to an ab movement if you CAN'T do these things. I never said do crunches to be able to do these things. You shoud be doing the "tests" until you can pass them, the tests should be your exercises.

for some reason, I've never been able to progress much with planks. Other ab exercises like renegade rows, situps, crunches, ab pulldowns, etc, I get better at, but not planks Maybe I'm doing them wrong?

Chances are your hip flexors are just too dominant. It is usually the case. It's harder to test for stronger men as well because putting your body weight on your elbows/shoulders for 2 mins isn't really that aggressive for your other muscles to overtake. That is why the ab wheel is a great one to throw in. That is where people usually fall flat on their face and get hit with lack of core strength.

You can regress it by starting in a knee postilion and only go down until the back curves, once that straight line breaks, bring yourself back up with your abs not your arms (though your triceps end up getting hit like a mother, it usually can't be helped in the beginning). You will be sore and realize their were muscles you never used before aching and crying like a baby. After a few weeks though your squat will improve, deadlifts, pull ups, and it doesn't take long to be able to go from on your knees ab wheel to standing. Core work is important, but only if you work it right. Most just brute strength through certain movements and get by.

Like I said if you can pull off solid squats or deads but you can't roll on a ab wheel, you need to re-focus your efforts.

 

[Karky]

I've done ab rollouts (with a BB though, not a wheel, don't have one). though they didn't really progress that much, I got to 3x5 kneeling going all the way down and up again.

And I got that I'm suppose to be able to do those 3 things before I add weight to anything, but why?
I just don't get it. If I can do 100bw crunches, but can't hold a plank for 2 min, should I do 3x100 crunches instead of adding weight and doing 3x10?

What should I do if my hip flexors are to dominant? and I didn't get the part with putting your weight on the elbows and shoulders? are you saying not to do this? and to evently distribute the weight instead?

I can dead 385, haven't squatted in a while because I have anterior femural glide and it hurts way to much. maybe I should grab a BB and try to do a standing ab rollout next time I hit the gym.

and I always train my abs towards the end of every workout, with exercises like: crunches, situps, renegade rows, full contact twists, woodchoppers, hanging leg raises, leg raises, etc.
If all of these are progressing, but I still suck at the ab wheel and planks, why should I drop everything else to focus on that? Why are those exercises the exercises best suited to test if you're core is strong enough, when there are so many different core movements out there?

thanks for your time and replies! I really appritiate it, as I need to figure this core thing out..

 

[theGOOCH]

I stopped doing direct ab work months ago and have noticed no difference. squats, deads, and standing military press are all I do for abs