Thread: Dr. Pain, paging Dr. Pain

Originally posted by freeman1504
Ok, this isn't just for DP, but I know he knows everything about everything! lol

oh jeez, don't u think his head is big enough already?

hahahaha....good call..

Big Heads.....Hmm!

For abs...you kind of want an "A", a "B" and a "C" ....W/O so you can vary the exercises. High reps are not the answer, resistance, good form and lower reps are.

The side bends need to w8ed...as do the others, lower the rep range to 12-20 depending on the exercise. Leg up (on a bench or in the air) crunches w/w8 are better than decline...reverse cruches for lower abs!

Don't forget the one I mentioned for psoas......resistance against the leg lifting upward!

DP

Ok, this may sound pretty damn stupid, but how do I do a reverse crunch? Never tried (I don't think).

what's psoas?

Maybe w8 will help out and post a vid of a reverse crunch...I mentioned in your back post...when your legs come towards your torso...you hit the lower rectus (abs) more effectively. In a RC your legs are lifted off the mat/pad/bench in an upward direction, and as your hips and ass come up...you squeeze your lower abs. (hard to describe)

Psoas (graphic help would be appreci8ted) is a muscle that runs from your lower abs into your upper thigh, it satabilizes the hips and thereby indirectly the lower back. Usually an SI joint injury will improve from working the psoas.

D

Sorry...I can't find one.

w8...thanks for looking anyway.

Thanks DP. I think I know what a reverse crunch is...I point my leggs straight up? I've seen ppl doing those before.....or, is it where I bend the knees slightly and bring them towards my chest while contracting my abs? I think that is what you're referring to right?

Also, I've only been doing abs one day a week b/c I've always figured they're just like any other muscle group, and I only train my other groups once a week...should I do them twice?

Iliopsoas



Reverse Crunch

ExRx calls it a hip raise, i believe that is what DP is talking about. I've seen many variations of it, some where you keep your legs straight and together pointed toward the ceiling then you just raise your ass off the mat and flex your abs.

Thanks Yanick! I'll try those asap!

Thanks w8 and thanks Yan......

On the reverse crunch, your feet go up in the air, almost str8, and your abs pull your hips up and off the surface.

The exercise shown, would work more psoas.....(which we want to do, but the other way I mentioned is more direct)

Freeman....you want to work your abs about twice a week......allowing a minimum of 48 hours for recovery, 72 hours are even better.

DP

ok awesome...I'll start these asap....tomorrow unless I run out of time at the gym..got work @ 11am!!!

I'll keep you posted as to how they're working! Thanks!

As long as the topic is abs, can I toss a few quick questions the the good doctor, or anyone:

- The AB chair type machine (plates behind, rope over shoulders)
could they effectively replace crunches? Are there drawbacks?

- Broomstick twists, should they be weighted in some way. it feels like such a waste of time.

Those chairs, or the way we simulate them below the cable machine in the gym with ah igh incline or chair...are just an exercise to be used with your plethora of other exercises......it's a good hit, but most do these incorrectly, bending at the hip. It's a very short range of motion in the rectus.

Seated twists are one exercise that high reps are useful in......or a very lightly w8ed shaft...no more than 15 pounds. The tricks are a slight foward or backward bend, and NO pulling.....pushing with the obliques and intercostal.....so a rep mentally is push, push (as in left, right) ;D


DP

Thank you, Doc.

Originally posted by Dr. Pain

Seated twists are one exercise that high reps are useful in......or a very lightly w8ed shaft...no more than 15 pounds. The tricks are a slight foward or backward bend, and NO pulling.....pushing with the obliques and intercostal.....so a rep mentally is push, push (as in left, right) ;D


DP

And just to add on to that, because it may seem like a waste of time if you don't do it right....make sure you keep your abs tight throughout the movement....you could twist side to side all day and not feel it if you don't have your abs tight enough and you're using your whole body to twist. As DP said, make sure you're using your obliques to move, abs drawn in tight, and twisting at the waist, not the hip.

Thank you w8...good point...the other common mistake w/that exercise is letting your head move from side to side.....eyes, face and head, remain fixed, looking forward!


DDDDDDDPPPPPPPP

DDDDDDDPPPPPPPP

Not enough sex today?

Originally posted by mochy
Not enough sex today?

YEP......I'm going Fucking Nuts here!


DP