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  1. #1
    Registered User Daniel4o's Avatar
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    Ab exercises with weights vs bodyweight

    Hi guys !
    I'm wondering what is better approach for training the core in general for hypertrophy and functionality ?
    I'm training abs twice a week with weights:
    Hanging leg raises ss with weighted decline sit ups and then russian twists or side bends both weighted. I'll throw some drop sets though in the last sets.
    I ask this question because some people train bodyweight only AND Jeff Cavaliere says to train them very frequently and almost all exercises are done bodyweight
    BUT he doesn't train to failure or given reps but time. Do you think if it is better approach than training them with 15-20 reps weighted till failure and some folks even don't train them at all. Now I know the most crucial thing is lower body fat levels but when I see difference when training rather than not.
    What's your thought guys ?
    Thanks in advance !
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    Registered User Heisman2's Avatar
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    Muscles respond to resistance, regardless if it is from bodyweight or external weight. The more relevant questions are what set/rep schemes should be used, what workout frequency, and what total volume. In truth many people develop good abs doing a variety of different strategies. I don't think there is one "best" method. My personal preference is to do heavy weighted ab work (dragonflags (can put weight between the ankles), hanging leg raises, russian twists, side bends) as isolated ab movements. I do squats/deadlifts beltless (well... pre-COVID, now I am not doing squats or deadlifts) which use some core stabilization and additionally find front squats, zombie squats, and farmer walks to be good movements to train the core indirectly. If you want to do some sort of ab finisher that is mainly bodyweight-oriented I think that's totally fine. Just pick something to use as an objective measure of progress (probably easiest with the weighted movements) and see if you improve over time. If not, adjust something.
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    Banned steve447's Avatar
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    Best ab exercise I ever did was doing heavy front squats, that chit will destroy your abs trust me
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    Registered User DIYHustler's Avatar
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    Just started doing weighted decline crunches 35-45lbs plates and Russian twists 10lbs medicine ball. Started as the COVID began. Began with little to no weight. But these are my gains so far. I do notice the gains as I have more strength there and definition. I like the medicine ball because it is harder to hold onto and makes you use your muscles more.
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    Registered User BeginnerGainz's Avatar
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    For abs, I found it truly doesn’t matter. A set of leg raises works just as well as a set of weighted crunches. YMMV.

    Find one that works for you.
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    Originally Posted by Gelliebean1996 View Post
    Noted. Thanks.
    You can take note without replying you know. If you keep blasting threads(ie. motivational posts across 4 different forums) and making pointless comments you're going to get yourself banned.
    Bench: 365
    Squat: 495
    Deadlift: 535
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    Originally Posted by Ghawk21 View Post
    You can take note without replying you know. If you keep blasting threads(ie. motivational posts across 4 different forums) and making pointless comments you're going to get yourself banned.
    Noted.

    This is probably a reincarnation of someone who also exists in a diff form here, like our planking friend.
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    Originally Posted by air2fakie View Post
    Noted.

    This is probably a reincarnation of someone who also exists in a diff form here, like our planking friend.
    If there is one exercise we all love to hate, it’s that one!
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    Registered User Garage Rat's Avatar
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    Both styles work the abdominals.
    For functional type abs to help your lift and everyday strength you might use in the real world you should IMO do weight exercise.
    Suit case walks with a heavy weight in one hand then switch,contact twists,weighted sit ups(i like doing them on a BOSU for a better stretch and contraction),leg raises with weight,standing band iso hold reps are some.
    The routine that Cavallere recommends is a bodybuilding type with lots of rep and with no or low rest periods.
    His style is almost a cardio with abs but does work the abdominals in the process.
    Your right in the fact you must have low BF levels to see the abs in detail but either on of these styles of training will get you there with a good clean diet for a period of time.
    You could try one or the other or alternate sessions with weighted then bodyweight.
    Explore which ab movements hit your abs the best,the ones you really feel and go with them.
    Good luck.
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