Does anyone do any direct ab training during westside?
I feel that I could benefit from stronger abs.
Whats a good rep range for strength, 5-10?
Also, what exercises do you guys do. I was thinking full contact twists, and decline situps. Those are the only two that i could think of that would be easy to add weight.
Any recomendations?
Does the basic template not specifically mention core work?
In nearly every article on westside that your read it’s emphasized as being very important.
So yes, do ab work.
Hanging leg raises, trying over time to get my feet to the bar with straight legs, and decline weighted sit ups 3-5x5-8 are my faves.
ABS ARE A MUST!!!
I have found that the most effective ab movement for me is the standing ab pulldown.
use the lat pulldown machine. Face it backwards and use a rope attachment. Pull the ropes down so that the ends come over your shoulder and you can hold them about at your chest. Then just bend over.
I use different reps schemes: 6-8, 12-15
do it after lower body me days…BRUTAL.
What Hanley said.
It’s mentioned in just about everything I’ve read…
Even in diff versions like DeFranco’s.
Train it heavy with a set # of reps like you would with any other movement.
Standing abs.
Strange question even if you have done a minimum of research about Westside (hint, try the Elite site or the Westside site).
Hanging pikes: hang from bar, feet touch bar, add weight by holding light plates between ur feet or ankle weights. 20lbs of ankles weights= STRONG
weighted situps: use back extension device, sit backwards, hold plate behind your head
5x10 with a 45 plate= STRONG
Standing ab pulldowns: vary the reps, one day go heavy, the other day do a ton of reps ~20-30
you can do a ton of other shit, there are ab exercises for days. books, websites, LIVES have been devoted to abdominal training. but imo stick with the basics. When you get strong enough for those then you can worry about “dragon flags” and shit.
Those three have raised my strength a shitload. I also do a lot of front squats and use zercher squats as an assistant movement for dl’s and front squats. so that helps my abdominal strength as well.
it’s really been a benefit for me… so i have to disagree with coaches who don’t advocate direct abwork… but i guess nothing’s really “direct” anyway is it, all the exercises i listed involve quite a few muscle groups.
Ya, I looked back at WS4SB and saw the section for core work. I haven’t seen anything on the Westside site, but maybe thats because I was never looking for it.
That DeFranco circuit looks good, but more for endurance, instead of strength.
I think i’ll try decline weigthed situps for strength, since they’ll work my hip flexors as well, and then follow those with that circuit.
Thanks guys.
I dont know how you missed it…
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do.
[quote]sapasion wrote:
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do. [/quote]
I guess I’m in the minority, but I hate standing ab pulldowns. I know louie loves em, but I cant seem to get it to work right. If I use a weight heavy enough to work my abs it pull me off of my feet at teh top (not that I’m hanging in the air, but I reach the top and it pulls me back and upwrds, so my heels are on the ground, but just barely.) If I use a weight light enough that I dont get pulled around, its too light to work my abs
Move your feet back and raise the thing that you are suppose put your knees under if you were doing the lat pulldown.
[quote]dankid wrote:
Ya, I looked back at WS4SB and saw the section for core work. I haven’t seen anything on the Westside site, but maybe thats because I was never looking for it.
That DeFranco circuit looks good, but more for endurance, instead of strength.
I think i’ll try decline weigthed situps for strength, since they’ll work my hip flexors as well, and then follow those with that circuit.
Thanks guys.[/quote]
Look under 2002 articles, you’ll see one titled “Back and Ab training”. Also, pretty much every other article that deals with the squat or deadlift mentions ab work. Hint: left to right, top to bottom (reading). Just playing with you, but you had it coming!
pat
[quote]KBCThird wrote:
sapasion wrote:
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do.
I guess I’m in the minority, but I hate standing ab pulldowns. I know louie loves em, but I cant seem to get it to work right. If I use a weight heavy enough to work my abs it pull me off of my feet at teh top (not that I’m hanging in the air, but I reach the top and it pulls me back and upwrds, so my heels are on the ground, but just barely.) If I use a weight light enough that I dont get pulled around, its too light to work my abs
[/quote]
I don’t do these much either, but how much knee bend do you have when you do them? Try to engage the legs/hips more and you should be able to load better without moving as much. Also try bracing the whole ab wall throughout. I had the same problem as you, and this helped. However, still not and exercise I really like.
pat
[quote]KBCThird wrote:
sapasion wrote:
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do.
I guess I’m in the minority, but I hate standing ab pulldowns. I know louie loves em, but I cant seem to get it to work right. If I use a weight heavy enough to work my abs it pull me off of my feet at teh top (not that I’m hanging in the air, but I reach the top and it pulls me back and upwrds, so my heels are on the ground, but just barely.) If I use a weight light enough that I dont get pulled around, its too light to work my abs
[/quote]
Ditto!!
like someone mentioned earlier if u do them in the lat pulldown machine you eliminate this problem. or you could just be weak (just kidding lol)
I recall seeing spread-eagle sit-ups as a staple for the westside guys as well. Tough as hell. I am gonna start doing more…
I don’t quite get the standing pull-down abs either. I lke them better kneeling on the floor, but not crazy about those either.
LA
Maybe you should read a few of Louie’s articles before asking stupid questions.
Yeah guys if you struggle with standing abs brace your legs against something. You will feel it in the abs better too.