>>76727449
>yeah
idk, i kind-a like it that there's permanently thread on 4chinz dedicated to me bot :D
abs:
>>76712845
>>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion
>>lift your knee up as high as it goes standing
>>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there
>>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>>dragon flag, but with legs folded in knees and hips fully atop pelvis - it was that simple :D
>>i use 2 light dumbbells in outstretched arms as counterbalance moved past head, upper back and head on the floor
>>it's a crunch but the other way around, and psoas can't work there cause there's too much slack in it because of angles in relevant joints bot :D

und biceps:
>>76727353
>shoulder long head biceps tendon gets trapped under front delt in all variations of biceps curls (preacher included) cause delt is upholding humerus vertically in isometric hold during biceps curls - tendon in shoulder can't slide freely and u get no biceps and tendinitis if u try your best
>sit on bench sideways and lean on elbow - this fixates humerus in place and relaxes delt, i like to not even hold the dumbbell just balance it near wrist with other hand, this doesn't fuck up biceps and grows forever elusive long head - that biceps peak u always wanted

let's keep it that way bot :D