5/3/1 Ab Assistance Work
_lyndseybrooke_
Posts: 2,561 Member
I just started 5/3/1 with Periodization Bible assistance work and, on squat day, I chose dumbbell sidebends for my ab move. Well, I don't have dumbbells, but I was thinking I could just hold a weight plate from my barbell set. Well, that didn't quite work out. I didn't like it at all. I'm already doing hanging leg raises on the other day I do ab work (even thought I can hardly execute 2 in a row right now), so I'm looking for something to replace these sidebends with.
Today I did some sit-ups while holding a 10 lb plate, but it didn't do much for me. I could go up in weight, of course, but I'm not sure if I'm wasting my time with sit-ups or not. I know plenty of "ab exercises" - planks being a favorite - but I can do those anytime. I want something that I can do in my weight room specifically to target my core. Like I said, I don't have dumbbells, but I have an Olympic barbell set, a bench, and a pull-up bar.
I looked up barbell sidebends, but it looks more like a barbell twist to me. The video I found said to use no more than 40 lbs, and my bar itself weighs more than that. I'm not sure if that's a bunch of BS or not, but I don't want to risk injury by doing something stupid.
Any suggestions are welcome!
Today I did some sit-ups while holding a 10 lb plate, but it didn't do much for me. I could go up in weight, of course, but I'm not sure if I'm wasting my time with sit-ups or not. I know plenty of "ab exercises" - planks being a favorite - but I can do those anytime. I want something that I can do in my weight room specifically to target my core. Like I said, I don't have dumbbells, but I have an Olympic barbell set, a bench, and a pull-up bar.
I looked up barbell sidebends, but it looks more like a barbell twist to me. The video I found said to use no more than 40 lbs, and my bar itself weighs more than that. I'm not sure if that's a bunch of BS or not, but I don't want to risk injury by doing something stupid.
Any suggestions are welcome!
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Replies
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barbell rollouts, assuming you have the space
http://www.beastskills.com/ab-wheel-rollout/
^ article is actually about the ab wheel but the same principle applies0 -
barbell rollouts, assuming you have the space
http://www.beastskills.com/ab-wheel-rollout/
^ article is actually about the ab wheel but the same principle applies
I work out on carpet.0 -
barbell rollouts, assuming you have the space
http://www.beastskills.com/ab-wheel-rollout/
^ article is actually about the ab wheel but the same principle applies
I work out on carpet.
ok? Use a bigger plate either side, won't be an issue.0 -
Do the weighted.crunches on a decline bench with the weight plate behind your head. I guarantee you it will "do much for you".
Barbell twists & Barbell Side Bends are two different exercises. Bends are MUCH harder. You will want to do them with less weight than the Olympic barbell. Try substituting with a weight plate over your head.0 -
Do the weighted.crunches on a decline bench with the weight plate behind your head. I guarantee you it will "do much for you".
Barbell twists & Barbell Side Bends are two different exercises. Bends are MUCH harder. You will want to do them with less weight than the Olympic barbell. Try substituting with a weight plate over your head.
I don't have a decline bench.0 -
I don't have a decline bench.
Well..... do them on a bench or the floor then! Point is putting the plate/s behind your head makes it much harder.0 -
One sided loaded carries: waiter walks, suitcase carries.
Suitcase deads and single leg deads are great core exercises, too.0 -
I don't have a decline bench.
Well..... do them on a bench or the floor then! Point is putting the plate/s behind your head makes it much harder.
Gotcha. Thanks.0 -
why didn't the plate weight work out for side bends? shouldn't be an issue- doubles for grip strength training!!!
try around the worlds- can use a 25 pound plate weight
russian twists
plank up downs
UP down with a weight pull
mountain climbers
scissor kicks
spider push ups
pike/v up
pike ball roll outs0 -
Do you have kettlebells?
They are fairly inexpensive and might fit the bill for the sit up work (plus, you only need 1!)- I know I do work with the kettlebell over my head during crunches, use it for twists and around the worlds, and it works well0 -
why didn't the plate weight work out for side bends? shouldn't be an issue- doubles for grip strength training!!!
try around the worlds- can use a 25 pound plate weight
russian twists
plank up downs
UP down with a weight pull
mountain climbers
scissor kicks
spider push ups
pike/v up
pike ball roll outs
I think it's that I didn't like the sidebends, not that using the plate didn't work. It might also have to do with my arms killing me today from yesterday's workout - deadlifts were also pretty miserable because the soreness in my biceps. I just wasn't a fan of those. I tried them in the gym awhile back and didn't like them then either.
Maybe I could switch it up a bit and do a bit of an ab circuit (maybe that's not the word). Maybe 20 weighted crunches or sit-ups for set 1, 60 seconds of plank up-downs for set 2, another round of crunches or sit-ups for set 3, 4 revolutions of around-the-world planks for set 4, and one last round of sit-ups for set 5. Thoughts?0 -
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Do you have a cable machine?
Couple Core circuits I like to run
- static hold circuit
Right Side Plank for time (I shoot for 1-minute)
Left Side Plank for time
Front Side Plank for time
**rest 30 - 60 seconds and repeat the circuit*
- option 1
Sprinter Sit-ups x 50 reps +
Reverse Hyper Extensions x 50 (can lye on a bench or box, or just something that you can lye on and hold yourself)
**rest, repeat**
- option 2 (equipment dependent)
Sprinter Situps x 50 reps + weight
Standing Cable Chops x 25 reps (each side)
Standing Cable Lifts x 25 reps (each side)
Back Raises x 15 reps
**rest, repeat**
- option 3 (equipment dependent)
Standing Cable Ab Pulldowns x 25 reps
Kneeling Cable Chops x 25 reps (each side)
Kneeling Cable Lifts x 25 reps (each side)
Banded Good Mornings x 15 reps
*rest repeat**
I will rotate using the Ab wheel with Sprinter Situps as well.0 -
why didn't the plate weight work out for side bends? shouldn't be an issue- doubles for grip strength training!!!
try around the worlds- can use a 25 pound plate weight
russian twists
plank up downs
UP down with a weight pull
mountain climbers
scissor kicks
spider push ups
pike/v up
pike ball roll outs
I think it's that I didn't like the sidebends, not that using the plate didn't work. It might also have to do with my arms killing me today from yesterday's workout - deadlifts were also pretty miserable because the soreness in my biceps. I just wasn't a fan of those. I tried them in the gym awhile back and didn't like them then either.
Maybe I could switch it up a bit and do a bit of an ab circuit (maybe that's not the word). Maybe 20 weighted crunches or sit-ups for set 1, 60 seconds of plank up-downs for set 2, another round of crunches or sit-ups for set 3, 4 revolutions of around-the-world planks for set 4, and one last round of sit-ups for set 5. Thoughts?
You're biceps should not be engaged for a DL... so I'm confused about that. You're arms just hang there.
but I mean- there are so many ab exercises no sense doing one you really dislike if there are others to get the job done.0 -
You're biceps should not be engaged for a DL... so I'm confused about that. You're arms just hang there.
Yeah, good way to tear your bicep.0 -
why didn't the plate weight work out for side bends? shouldn't be an issue- doubles for grip strength training!!!
try around the worlds- can use a 25 pound plate weight
russian twists
plank up downs
UP down with a weight pull
mountain climbers
scissor kicks
spider push ups
pike/v up
pike ball roll outs
I think it's that I didn't like the sidebends, not that using the plate didn't work. It might also have to do with my arms killing me today from yesterday's workout - deadlifts were also pretty miserable because the soreness in my biceps. I just wasn't a fan of those. I tried them in the gym awhile back and didn't like them then either.
Maybe I could switch it up a bit and do a bit of an ab circuit (maybe that's not the word). Maybe 20 weighted crunches or sit-ups for set 1, 60 seconds of plank up-downs for set 2, another round of crunches or sit-ups for set 3, 4 revolutions of around-the-world planks for set 4, and one last round of sit-ups for set 5. Thoughts?
You're biceps should not be engaged for a DL... so I'm confused about that. You're arms just hang there.
but I mean- there are so many ab exercises no sense doing one you really dislike if there are others to get the job done.
The muscles in my arms are engaged in a DL because I'm holding a weighted object. They're certainly not relaxed, even though I'm not doing anything but holding it in place. My biceps hurt while sitting still so, yes, they hurt when I hold something heavy as well.0 -
why didn't the plate weight work out for side bends? shouldn't be an issue- doubles for grip strength training!!!
try around the worlds- can use a 25 pound plate weight
russian twists
plank up downs
UP down with a weight pull
mountain climbers
scissor kicks
spider push ups
pike/v up
pike ball roll outs
I think it's that I didn't like the sidebends, not that using the plate didn't work. It might also have to do with my arms killing me today from yesterday's workout - deadlifts were also pretty miserable because the soreness in my biceps. I just wasn't a fan of those. I tried them in the gym awhile back and didn't like them then either.
Maybe I could switch it up a bit and do a bit of an ab circuit (maybe that's not the word). Maybe 20 weighted crunches or sit-ups for set 1, 60 seconds of plank up-downs for set 2, another round of crunches or sit-ups for set 3, 4 revolutions of around-the-world planks for set 4, and one last round of sit-ups for set 5. Thoughts?
You're biceps should not be engaged for a DL... so I'm confused about that. You're arms just hang there.
but I mean- there are so many ab exercises no sense doing one you really dislike if there are others to get the job done.
The muscles in my arms are engaged in a DL because I'm holding a weighted object. They're certainly not relaxed, even though I'm not doing anything but holding it in place. My biceps hurt while sitting still so, yes, they hurt when I hold something heavy as well.
You might want to check your DL form... you could have a tendon tear in your future...0 -
why didn't the plate weight work out for side bends? shouldn't be an issue- doubles for grip strength training!!!
try around the worlds- can use a 25 pound plate weight
russian twists
plank up downs
UP down with a weight pull
mountain climbers
scissor kicks
spider push ups
pike/v up
pike ball roll outs
I think it's that I didn't like the sidebends, not that using the plate didn't work. It might also have to do with my arms killing me today from yesterday's workout - deadlifts were also pretty miserable because the soreness in my biceps. I just wasn't a fan of those. I tried them in the gym awhile back and didn't like them then either.
Maybe I could switch it up a bit and do a bit of an ab circuit (maybe that's not the word). Maybe 20 weighted crunches or sit-ups for set 1, 60 seconds of plank up-downs for set 2, another round of crunches or sit-ups for set 3, 4 revolutions of around-the-world planks for set 4, and one last round of sit-ups for set 5. Thoughts?
You're biceps should not be engaged for a DL... so I'm confused about that. You're arms just hang there.
but I mean- there are so many ab exercises no sense doing one you really dislike if there are others to get the job done.
The muscles in my arms are engaged in a DL because I'm holding a weighted object. They're certainly not relaxed, even though I'm not doing anything but holding it in place. My biceps hurt while sitting still so, yes, they hurt when I hold something heavy as well.
You might want to check your DL form... you could have a tendon tear in your future...
My form is fine.
"Considered by many to be one of the body’s most primal movements, deadlifting has been around ever since we hauled dinner back to the cave. At first glance, it doesn’t look like a super complicated move, but deadlifts use nearly every muscle group in the body. It’s a hip-dominant exercise, so it’s great for targeting the glutes, hamstrings, and lower back (sometimes referred to as the posterior chain), but it also works the quads, abdominals, upper back, arms, forearms, and shoulders."
My arms are just hanging there, but they're not completely relaxed. My biceps are really sore, so extending my arm hurts, even if I'm not holding anything in my hand. Can we agree that my arms should be extended when holding a bar in front of my body? If so, there's no argument.0 -
My form is fine.
Translation?My form is not fine.0 -
why didn't the plate weight work out for side bends? shouldn't be an issue- doubles for grip strength training!!!
try around the worlds- can use a 25 pound plate weight
russian twists
plank up downs
UP down with a weight pull
mountain climbers
scissor kicks
spider push ups
pike/v up
pike ball roll outs
I think it's that I didn't like the sidebends, not that using the plate didn't work. It might also have to do with my arms killing me today from yesterday's workout - deadlifts were also pretty miserable because the soreness in my biceps. I just wasn't a fan of those. I tried them in the gym awhile back and didn't like them then either.
Maybe I could switch it up a bit and do a bit of an ab circuit (maybe that's not the word). Maybe 20 weighted crunches or sit-ups for set 1, 60 seconds of plank up-downs for set 2, another round of crunches or sit-ups for set 3, 4 revolutions of around-the-world planks for set 4, and one last round of sit-ups for set 5. Thoughts?
You're biceps should not be engaged for a DL... so I'm confused about that. You're arms just hang there.
but I mean- there are so many ab exercises no sense doing one you really dislike if there are others to get the job done.
The muscles in my arms are engaged in a DL because I'm holding a weighted object. They're certainly not relaxed, even though I'm not doing anything but holding it in place. My biceps hurt while sitting still so, yes, they hurt when I hold something heavy as well.
You might want to check your DL form... you could have a tendon tear in your future...
My form is fine.
"Considered by many to be one of the body’s most primal movements, deadlifting has been around ever since we hauled dinner back to the cave. At first glance, it doesn’t look like a super complicated move, but deadlifts use nearly every muscle group in the body. It’s a hip-dominant exercise, so it’s great for targeting the glutes, hamstrings, and lower back (sometimes referred to as the posterior chain), but it also works the quads, abdominals, upper back, arms, forearms, and shoulders."
My arms are just hanging there, but they're not completely relaxed. My biceps are really sore, so extending my arm hurts, even if I'm not holding anything in my hand. Can we agree that my arms should be extended when holding a bar in front of my body? If so, there's no argument.
Well, your form may be fine and it's just that your bicep needs to catch up.
Or it may be you are inadvertently flexing the arm a little.
If you are confident that your arm is straight, then it's probably the former and will go away as you deadlift more. If it's the latter, then fix it now before your dl gets much heavier...0 -
My form is fine.
"Considered by many to be one of the body’s most primal movements, deadlifting has been around ever since we hauled dinner back to the cave. At first glance, it doesn’t look like a super complicated move, but deadlifts use nearly every muscle group in the body. It’s a hip-dominant exercise, so it’s great for targeting the glutes, hamstrings, and lower back (sometimes referred to as the posterior chain), but it also works the quads, abdominals, upper back, arms, forearms, and shoulders."
My arms are just hanging there, but they're not completely relaxed. My biceps are really sore, so extending my arm hurts, even if I'm not holding anything in my hand. Can we agree that my arms should be extended when holding a bar in front of my body? If so, there's no argument.
In all fairness, if you JUST started deadlifting it's possible that your biceps could be sore. When I DL'd for the first time my pecs of all things were sore the next day. However, if you're not new to deadlifting and your biceps are sore as you're describing them, then you ARE doing something wrong; there's no way around it. Make sure you're "taking out the slack" in your arms will help. If you're using a mixed grip, rotate the over / under hand every DL workout (i.e. week 1 left under / right over, week 2 left over / right under). What I'm going to guess you're doing is somewhere in the lift your are pulling a little with your arms, somehow you're engaging your bicep when you shouldn't be.0 -
My form is not fine.
Agree...
Sounds like the OP just started to Deadlift? If so, I highly doubt her form is "fine" When I first started lifting none of the form on any of my lifts was fine. It took a lot of research, video taping, and lifting to improve my form.
If you've been lifting a while and your biceps hurt than you either 1)Are trying to Deadlift with your arms or 2)Your arms are bent (recipe for bicep tearing disaster)0 -
Why would you pick DB side bends when you don't have DBs? That strikes me as...odd. And if you can only do 2 hanging leg raises that sounds like a good reason to stick with them. Just learn the progressions (Google is your friend) and work your way up.
And I wouldn't be so quick to pronounce my firm as being perfect if my biceps were seriously sore after a DL season. You're going to keep hitching that weight until your bicep tears off and rolls up into your shoulder. Not good times.0 -
I'm not sure if I was clear or not (though, I think I was), my biceps are not sore FROM doing deadlifts. They're sore from the bicep curls I did yesterday.
My arms are not bent during a deadlift and I'm not using my arms to deadlift. As I've already said, my biceps are so sore today that just straightening them out hurts. So, no, it's not a huge surprise that they hurt when straightened out with extra weight in my hands. I'm sort of done with this argument. It's not really helping in regard to my original question. Move on.Why would you pick DB side bends when you don't have DBs? That strikes me as...odd.
Because I planned on using plates instead. I'm not the only one.And if you can only do 2 hanging leg raises that sounds like a good reason to stick with them.
I never suggested not sticking with them. I do them on a different day. I can do more than a few if my legs are bent, but only one or two with straight legs. I'm working on it.0 -
Move on
That's the most solid advice offered in this thread. You're the one with all the questions but don't want to listen or take advice. Everyone should probably move on.0 -
Move on
That's the most solid advice offered in this thread. You're the one with all the questions but don't want to listen or take advice. Everyone should probably move on.
The questions I'm asking are not being answered by the people arguing about form. I didn't ask, "why are my arms sore while doing this exercise?" I'm not confused as to why they're sore. The advice I'm actually looking for has only been offered by a couple of people. I'm asking about weighted ab exercises and we're talking about deadlift form. Shame on me for expecting people on MFP to answer the actual question.
You know, my biceps are so sore today that walking around my office with my arms completely relaxed is uncomfortable. There's only one explanation: my walking form must be severely flawed. It can't be that I recently did bicep curls for the first time in months - no, that's ludicrous.
I'm done here.0 -
If you have access to a set of bands you could do band crunches, I do alot of cable crunches and it really hits the abs like no other exercise, in my opinion anyway.0
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I'm done here.
All of your threads seem to go this way.0 -
got it- you're just really sore.
That makes sense. It wasn't originally very clear.
And none of the stuff on DL form/bicep tears is incorrect. you're taking it very personal for no reason- they are valid concerns- keep in mind there are other people who do more reading than posting- that is useful information to them- not just you.
Fine whatever move on.
I'm still unsure as to why you can't do the side bends with the plates and I'm still unsure as to why you're bent about things- you've gotten a lot of great advice thus far in regards to your actual questions.0 -
You've made a handful of posts regarding 5/3/1 where you tend to over complicate the simplicity of the program and disregard advice from people who have actually run it for quite some time.
It's ab work... weighted crunches, leg raises, banded crunches, side bends, ab wheel rollouts - Google ab exercises.
Just food for thought...0
This discussion has been closed.
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