Does this actually work?

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yeah, but you should aim for more than one minute

>>42441719
Thanks my dude

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Put plate on butt when doing these.

>>42441703
You'll need more than that unless you're auschwitz mode

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>two minute planks at 215lb bw

>>42441776
How long should I do it at 160lb?

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>>42441801
As long as possible. When it starts to burn, ignore the pain and go on for as long as you possibly can.

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>>42441827
Ok, thanks

>>42441801
till failure

>>42441835
It's also good to incorporate ab exercises that aren't static like planks.

I was always under the impression that static lifts did little for hypertrophy

>>42441881
You are actually right. Planks don't do much for hypertrophy.

>>42441827
>>42441801
When you can hold a normal plank for 2+ minutes, you should start doing a pseudo-planche plank instead.

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>>42441962
>CrossfitJesus

>>42441970
Do hollow holds as well.

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>>42441978
Turn off the tripfag faggot. You aren't in a cancerous general.

>>42441881
Muscle under tension for :45-1:00 does. So if you can go longer than a minute I'd add a plate

>>42441703
Once you get above 1 minute planks start doing variations of the plank. Look them up. They will give you nice abs if you're low bf

>>42441999
No.
Do L-sits, too.

>>42441881
Try doing a front lever.

planks are shit. never helped me at all and a waste of time imo. just do actual ab exercises like ab wheel, russian twists, hangin leg raises, dragon flags, etc.

>>42442438
>russian twists
God tier ab exercise. Do them while holding a barbell plate and they'll build up your obliques better than just about any other exercise. Do them to failure without any weights, and they'll be amazing for endurance too.

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>>42441703
What the fuck?

>>42441731
That's because it's increasing and that's good.

Less americans => better world

>tfw gyaru goes to snap city because she had shit deadlift form
Didn't see that coming desu

>>42441703
20min master race

>>42442473
>those vagina bones
mai waifu

>>42441703

https://www.youtube.com/watch?v=9VsDP584zyQ

I've been running this lately.

>>42443097
is it legit or just a meme

I do those and dragon flags negatives.

How can I weight leg raises?

>>42443176

It's been great for me. For awhile, I ignored direct ab workouts after reading that all the big compounds were enough, to my detriment. After finally dialing in my routine and diet, it became painfully obvious that my abs were seriously underdeveloped in relation to the rest of my physique.

>>42443287
carry a dumbell between your feet. literally doing them right now

>>42442023
>>42441962
Similar to these guys, if you can hold a plank for over 2 minutes you seriously need a new routine as you'll get diminishing returns on doing the same bodyweight shit.

>>42441703
well getting "abs" is more complicated than that, but it'll strengthen the area, yeah

>>42443323
Thanks senpai

>>42443473
You really don't need much. 10 pounds or so to start off for something like knees to chest.

>>42443424
explain

>>42443619
"Getting abs" isn't simply a matter of training the area in the sense that if you're seeking to have them be visible you're going to want that flab over them to be gone. So you need to eat right, do cardio, etc.

>>42441731

>https://en.wikipedia.org/wiki/Crime_in_Philadelphia#Homicides

Philly.com is hyperlocal, so if homicides spike in a short period of time - say a week, a month, or a quarter, they will address it in a headline and article. This memeshot is only "proof" for the slack-jawed inbred stock that got duped into voting America's token retard into office.

>>42442310

>No

Dipshit.

Setting filter now. I recommend the rest of you do the same.

>>42443788
>>42443788
Kek, still better than living in a murder infested Democratic majority shithole

>>42441703
what are the best abdominal exercises that arent the ab wheel

>>42443828

I've lived in Philly for 10 years and haven't even been mugged. I can walk anywhere I need to be, and there's no fatass white trash unless you go too far south or too far to the northeast. It's nice.

>>42443788
>murder rate went from 15.9 in 2014 to 17.9 in 2015
>then goes up to 18.1 in 2016
>"so if homicides spike in a short period of time - say a week, a month, or a quarter, they will address it in a headline and article. This memeshot is only "proof""

What am I missing here?

>>42444231
That democrats are retards.

>>42442645
>less Americans
Fewer. Fewer Americans. You're referring to a quantity.

>>42441839
I'm always a failure though

>>42445365
https://www.youtube.com/watch?v=u0wj38qTtFU

Thank you, stannis

>>42441719

Fuck I love this show so much. Almost overnight it seems like fit is referencing it everywhere.

>>42441703
Better off doing rkc planks if you're doing planks just for getting ripped abs

>>42443806
We can't filter you tho

>>42441703
It's called a plank and it gets recommended for core workouts all the time on /fit/, so yeah it does work.

>>42441835
Is that the one where she sticks little needles into his dick?

>>42443806
You're trying way too hard at fitting in.
Also do dragon flags.

>>42441801
two minute plank is gold standard for all weights

>>42441703
Are planks really the most effective ab exercise? I realize getting abs is mostly eating right and burning fat, but out of all ab focused exercises what would you say is the one that yields best results?

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>>42441719
I want to be like All Might

>>42447636
crippled?

>>42446872
She tattoos his dick with her name and then curses his dick with her hair so that he only orgasms when she allows it.

>>42446872
>>42447721
Hm, source?

>>42441978
I'll do hollow points on tour head, how about that?

>>42447562
Dragon flags are goat

>>42447562
They are the best beginner exercise because they give quick gains, don't require much previous strength and they strengthen the entire core, not just the abs.

Once you can hold it for a minute, just add additional exercises targeting abs, obliques and lower back more specifically.

>>42442645
Fewer niggers*

>>42441703

Once you can reach two minutes, make it more challenging: Try it with a live eel shoved up your asshole.

>>42441776
You good there?

>>42447914
Suzuka-sama's Servant by 774

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>>42447636
Just thinking about All Might believing in Saitama makes my weeb testosterone shoot up tenfold.

>don't fall for the plank meme

Leg raises
Supermans

Done.

>>42448759
what happened to this? i dropped when he was betrayed by everyone

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>>42448778
They fought against the dad of ken's love interest , it wasn't very good.

Why can't real girls look like anime girls?

>>42443097
is this guy on winstrol?

>>42443097
oh my god with these meme workouts.
Do not do these silly movements in your gym

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>>42448862
we are unworthy

>>42448738
Thanks

>>42448924
this.

there is not enough iron to lifted to be worthy of such perfection

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>>42441776
>mfw I was doing paused weighted ab wheel rollouts at 270
Get good you fucking pussy

>>42448862
We will get there at some point once technology advances enough

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>>42441703
if you feel the burn, then you are doing it correctly and overtime you will see results.
ive been doing planks, push ups and situps everyday 2-3 sets for 4 months, youll start seriously seeing results in about two weeks but i do the upward facing dog yoga position for stretching after i do those.

>>42444231

I'd like to know this too. Philly Anon must've abandoned thread after he saw this...

>>42443788
<88
waste of decend dubsa desu

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>>42448967
>ab roll outs are hard
Is that supposed to impress me?

>>42447636
Do you think All Might would be able to enthuse Saitama?

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Weebs are so gay

>>42448862
Imagine anime girls getting multi-cultured

>>42443806
Would rather filter you desu

>>42448898
>silly movements
are you stupid?

>>42447988
It'd be extremely painful.

>>42443828
>>42443788

You'd both do well to stop falling for the puppet show and look at who actually controls the politicians and media.

Not talking about jews.

As it stands, you're wasting your time and energy on a fake fight.

During leg raises Im ok if I only do the noob ones where i took my knees in but if I extend my legs in the air properly, when I raise my right leg I get a horrible pain in my lower back and down my thigh to my knee. Is this a trapped nerve and if so what can I do about it.

>>42444231
He is discussing a hypothetical without the proper context, it's a "what if"-scenario that we are supposed to substitute for the actual real world trends. This is a very common tactic because it is subconciously done, the people who use do not know that this what they are doing,

>>42447562
Flying V's?

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>>42441703

>arching
>no protraction
>on toes instead of ankles

>>42451723
wat the fug

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>>42451785

step up boiiii

>letting you lower back do the work on a ab exercise

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>>42451053

>>42441703
yeah but the part a few pages earlier was shit advice

>>42451882
That looks 50x stupider than just benching 3pl8 or whatever the equivalent would be

>>42449526
He cheered birb and icyhot
Maybe he can help him out a bit

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>>42453247

cute reply

>>42453247
3pl8 bench doesn't require nearly the same core strength.

>>42448862
I'm positive girls could have a big rack, ass and hips along side defined abs and """""""""toned""""""""" arms if and only if they use estrogens + insulin. The thing is, anime girls have natty musculature with fraud fat proportions.

>>42441703
actually you want to have your arms a bit further out above your head, having them in that position doesn't activate the abs very well

>>42451298
If it's not jews, who the fuck could be controlling our politicians? Daemonic cults? Ayyys?

Anyway, jews are a easy to target group, so we'll go after them.

how the fuck did this go from a thread about planking to a thread arguing about crime rates in philly

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>>42453843
>a thread of any kind
>not related to jews

Where have you been lad?

>>42448738
>tfw my first ero-manga was the 774 where she gives birth to a monkey
What an age to be alive.