The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    What's the hardest ab exercise there is?

    I am on a strength training program that works with sets of 2 reps and I still cannot find an ab exercise that is hard enough to get me tired in 2 reps...even with adding weight on my chest and what not.

    And I know it would help to have a decline bench, but I don't have one so I guess that makes it harder to find a really hard ab exercise. The past 2 workouts my ab exercises have been crap because after 2 reps I can't feel that much work going on.

    So, is it literally just impossible to find an ab exercise hard enough for 2 rep sets? If not, someone please share some love with me.
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    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

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  3. #2
    Wrecker of Homes d'Anconia's Avatar
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    I won't lie, without the proper equipment it definitely is difficult to find one.

    Maybe leg lifts with weights attached to the legs? You might need certain equipment for that though. The only other one that i can think of would obviously be the decline bench with added weight (I put the plate behind my head instead of on my chest but everyone has their own way).

  4. #3
    Senior Member getfit's Avatar
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    i find kickups hard enough
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
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  5. #4
    SFW! drew's Avatar
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    Really, my new favorite, straigh-leg situps, can be killer with enough weight. Just don't give yourself a hernia.

    Stats: Age: 34 Weight: 205 Height: 5'6"
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  6. #5
    King Nothing ericg's Avatar
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    I like to do crunches on a swiss ball. I do them so my back has a pretty decent arch in them (stretching the abs out to their max - head almost touches the ground) then crunch up. Doing them this way gives you the biggest ROM from all the other exercises that i have tried.

    Like this...

    http://www.stumptuous.com/swissball.html
    Last edited by ericg; 06-30-2005 at 02:44 PM.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
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    Bench - 90s*7 ----------------- 100s*5
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  7. #6
    Senior Member Anthony's Avatar
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    Janda situps. I told you this before.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  8. #7
    Senior Member Anthony's Avatar
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    And don't be concerned about doing 2 reps for abs, just work them normally with progressive overload and you'll be fine.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  9. #8
    Go Heels! MixmasterNash's Avatar
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    Front levers.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  10. #9
    Seen yer member? shansen008's Avatar
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    Its going to be hard to find any exercise that exhausts your abs in 2 reps without risk for causing injury. The abdominals have higher endurance because youre using them constantly....much like your legs and lower back. With every step you take, your back and abs are contracting on the opposite side of the step youve taken to counter balance yourself. Ever notice how when youre doing curls or bench press and you know exactly when youve pushed out your last rep? Now conversely look at squats as an example...how many times did you think you were done yet you managed to squeeze out 3-4 more reps?

    Just do a few sets of any weighted ab exercise ( i prefer swiss ball crunches ) once or twice a week, and youll see results.
    "Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment."
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  11. #10
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    fatrb38 - Yeah, I wish I had a decline bench to do some heavy weighted crunches with.

    getfit - What are kickups?

    drew - Heh, what are those? I'm sort of new to this stuff sorry.

    ericg - My sister actually does have a swiss ball, I'll give it a try some time.

    Anthony - Janda situps? When did you tell me that? And I am doing everything else with 2 reps, so why not the abs? I guess the abs are just different.

    Mixmaster - What are front levers?

    shansen - I see your point, but at the same time, I do low rep squats and deads and with a bit lighter of a wait I can see what you mean by busting out 3-4 more reps when I think I'm already done, but with a heavy enough weight, I doubt I could really do one more Squat rep if I tried.

    So, are the abs just magical muscles that require more than a couple of reps to work with? I mean, it works for my legs and legs are used constantly throughout the day just like abs.
    Last edited by fixationdarknes; 06-30-2005 at 04:13 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  12. #11
    Senior Member getfit's Avatar
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    kickups

    lie on a mat, if you got a training partner grab onto his ankles,if not i use the bottom part of a bench

    start with 15 kickups touching partners hands
    then do 15 half circles
    15 full circles
    finish of with 15 kickups 3sets of those tough as ever!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  13. #12
    Player Hater PowerManDL's Avatar
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    Why the hell are you wanting to do 2 reps for abs?

    It's ******ed to do anything under 4-5 reps for accessory work like that. Compounds, sure. Maybe even some direct arm/shoulder/calf work. But abs?
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  14. #13

  15. #14
    is way too skinny!
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    I seriously believe HLRs with a dumbell hanging from your feet would be pretty difficult to do.

    But to get just 2? I have no clue.
    Squat = Not enough
    DL = Not enough
    Bench = Not enough

    Big 3 = Not enough

  16. #15
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    Dragon Flags ( the ones Stallone was doing in the barn in Rocky 4) are probably the most difficult ab exercise

  17. #16
    Go Heels! MixmasterNash's Avatar
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    Front levers, called "the gold standard of core-muscle strength," by the guy that can do this, an even harder side lever:


    http://www.powerathletesmag.com/pages/frontlever.htm

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  18. #17
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    gf- I'm still confused on what a kickup is.

    Powerman- I dunno, I don't really know any better. Anthony was telling me not to worry about low-rep ab work but I was just asking why the abs can't do low reps.

    Anthony- It seems I need a training partner or an ab pavelizer to do janda situps...neither of which I have.

    1997- Yeah it would seem so. But I don't wanna be targeting my hip flexors or anything like that.

    Keith- It looks good but one question. How do you add weight to dragon flags?

    Mixmaster- Can I perform front levers with my pullup bar? Because I don't have those rings.

    Oh, and one more thing, are exercises that maintain tension in a given area (such as the front lever) just as good as doing repetitions of an exercise?
    Last edited by fixationdarknes; 06-30-2005 at 07:28 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  19. #18
    Player Hater PowerManDL's Avatar
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    Quote Originally Posted by fixationdarknes
    Powerman- I dunno, I don't really know any better. Anthony was telling me not to worry about low-rep ab work but I was just asking why the abs can't do low reps.
    Any muscle "can" do low rep work. But you're thinking about this wrong.

    Consider it like this.

    Muscles tend to get stronger from higher reps. At a minimum any "isolation" type work, IMO at least, should stick to at least 5 reps or more.

    Movements, on the other hand, can get stronger from doing lower rep work, for a variety of reasons (technique, absolute strength, explosiveness, etc).

    Speaking generally, of course. If you're looking to train a muscle specifically, stick to higher rep stuff (higher rep compared to doubles). If you're looking to increase technique/strength/speed/etc on a given exercise, then really low reps become an option.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  20. #19
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    K, thanks. I'll try some new ab stuff tomorrow.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  21. #20
    Senior Member getfit's Avatar
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    fix i just explained it!

    ok lie on a mat and raise your legs don't know how else i can explain this

    raise them,then bring them back down not touching the floor kinda get it now!!!

    half circles with your legs! full circles! works hip flexors as well!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  22. #21
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    Look if u wanna do 2 reps its easy. When i do crunches i hold to dbs beside my head/on my shoulder. U can probably hold like 50-100LB dbs per arm, and i doubt that u would get more than 2 reps for every weight. I can do like 15 of 40LB dbs, so u can just keep going up. Easy problem. Just add weight, and forget the weight on chest. LOL. IDK who came up with that idea.

  23. #22
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Uh...50-100 lb. per arm? That sounds dangerous. I'll probably just do what Anthony and Powerman suggested and do more reps.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  24. #23
    Toughest Man in the World Bruise Brubaker's Avatar
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    One of the reason it seems hard to do very low reps with abs is that it seems you can always continue to do reps by diminishing the ROM. Same thing goes for strict lat pulldowns.

    I regularly do sets of 5-6 for my abs by using a pulley, the same one you'd use for triceps.

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