Curl Bar

[IronandGravity]

Just did my workout that includes sit-ups. I can't put the weight behind my head because it hurts in the lower back, so I tried a 25 pound plate and it was a little awkward, and it sits too far down. So I whipped out the curl bar (20 pounds) and held it up in the front squat position and the sit-ups felt good with it. Anyone use a curl bar for sit-ups?

Also, curl bar seems like it might be better for front squats if you can fit it over your shoulders and get a nice fit.

 

[bignate73]

never have. i just hug the plate or hold it behind my head.

 

[sweed]

sit-ups are bad for the back bro.... do crunches... and add weight which ever way u think is effective. keep the reps high tho

 

[IronandGravity]

I really have to take it easy on my back, so I'll try out crunches (with the curl bar, see if that works). I'm current doing 2x20 on the sit-ups. (1x20 warmup, no weight)

 

[sweed]

are u goin for abs... cuz u are goin to have to do a llot more sets and reps and exercises than that man and do them like 3-4 times a weeek... they are just like calves and need A LOT of attension

 

[Tom Treutlein]

I never gave my calves much attention. 3x a week, 3 sets of 100 reps. No weight, just my body's mass. I have 16" calves. 15.5" from doing such high reps. Only added that little extra from weight.

 

[gymtime]

never have. i just hug the plate or hold it behind my head.

On a decline bench, I can put up to a 45lb plate on my chest and get a good 15 reps out. I put just my hands behind my head to do the same excercise, and it's MUCH harder. I know this is just a matter of weight distribution, but I'm surprised at the difference in difficulty.

I've been trying to get accustomed to doing it that way, but right now I couldn't even imagine holding even a 5lb plate behind my head while doing these things.

 

[UA_Iron]

the arms behind the head on the decline bench is really a physics problem. moment = force x distance. Moment being similar to torque.

45lb with the center of mass at 0.25 meters from the point of rotation (your hips). moment = 45lb x 0.25m = 11.25lb/meter

Say your arms weigh a combined 30 lbs. but they are at a distance 0.5 meters from the point of rotation:
moment = 30lb x 0.50m = 15lb/meter

Now this is a rough estimation of arm weights and measurements, but it does illustrate one can create a greater moment on their hips requiring more Ab involvement by positioning of the weight.

I dont think abs need to be hit 3-4 times a week, this seems like a bit much to me. It really depends on how much fat you carry around your abdomen to see your abs or not. I hit abs hard once or twice a week and they are solid.

 

[gymtime]

the arms behind the head on the decline bench is really a physics problem. moment = force x distance. Moment being similar to torque.

45lb with the center of mass at 0.25 meters from the point of rotation (your hips). moment = 45lb x 0.25m = 11.25lb/meter

Say your arms weigh a combined 30 lbs. but they are at a distance 0.5 meters from the point of rotation:
moment = 30lb x 0.50m = 15lb/meter

Now this is a rough estimation of arm weights and measurements, but it does illustrate one can create a greater moment on their hips requiring more Ab involvement by positioning of the weight.

I dont think abs need to be hit 3-4 times a week, this seems like a bit much to me. It really depends on how much fat you carry around your abdomen to see your abs or not. I hit abs hard once or twice a week and they are solid.

Interesting. I figured there was a way to calculate this, but I sure as hell wasn't gonna do it .

So we're talking about a difference of roughly four pounds. (Seems more like 20.)

Good thing I only hit them once a week.

 

[bignate73]

So we're talking about a difference of roughly four pounds. (Seems more like 20.)

Good thing I only hit them once a week.

actually he is comparing holding the weight across the chest vs no weight with arms behind the head and how much of a difference the longer moment arm makes. now couple that with weight behind the head and thats alot of torque at the hips, and alot of stabilization the abs are faced with.

 

[UA_Iron]

yeah, the calculation was very rough it could be +or- 30lbs. Many other factors are to be included like the back, if its arched or not, actual measurements etc...it was example that it positioning of a weight will create a greater moment on the point of rotation causing more work for the muscle to move that weight.