7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@alonadoni awesome work man! I wouldn't think about what could have been, because you can't change the past year now, so be proud of what you have achieved!
If you're struggling to get your full body training on point you can always try my Full Body program once I release it soon! Congrats on graduating too!
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@alonadoni Oh sorry man haha. Well, it really does come down to your overall body fat percentage, so there might be a little more that has to come from your torso, but you should definitely be training your abs directly too if you want them to look their best.
Abs are just like any other muscle - they respond to training and they respond to progressive overload. Whether that's more sets, more reps and / or more weight, it will all help them to grow bigger and blockier and appear more prominently.
How often do you training your abs at the moment, if at all?
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@alonadoni Well, if you're not seeing ab growth at the moment, then it's time to start training them directly my bro! Like any other muscle, that's how they grow 💪
Your back might be hurting with ab pulldowns because your core isn't very strong yet, so your lower back is taking the brunt of the exercise. Maybe start with basic bodyweight movements first, and then work into doing weight exercises once your core is a bit stronger.
Here's a good selection to choose from for now ðŸ˜
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@alonadoni If you were only going to do 2 ab exercises (and wanted hem to be weighted exercises) I would say do ab pulldowns for your overall abs and then a more oblique focused exercise like wood choppers.
But it's not a bad thing to switch up your ab exercises, just like you would for any other muscle group!
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@alonadoni Weighted crunches and Russian twists are two great exercises you can do at home! Try the video below for something with a bit more variety and a bit more intense too!
That's great you learned the deadlift! Just keep in mind that the point of that videos was that deadlifts are ONLY one of the 6 functions of your abs. So you still need those other exercises to build your abs as much as possible!
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
It's just the same as a regular crunch, except you're holding a weight either above your head or behind your head 😊
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@alonadoni I have a dumbest mistakes video for ab pulldowns, so if you want to learn proper form I'll link to that in this post!
You can do a weighted reverse crunch if you have ankle weights or you're able to balance a plate on your shins / feet as you do the movement. It will be harder, but a good challenge if you want to try it!
Ab rollouts are awesome too! You've got lots of good options for abs already ðŸ‹ðŸ’ª
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@alonadoni Arch you back on the eccentric / negative (coming up). The arch means you're fully stretching your abs! 💪
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008