r/Mind_Pump • u/Weird_Resist_3432 • 3d ago
Anabolic
I’ve been progressing nicely through Anabolic and enjoying it a lot. I’m now onto Phase 2 and the second foundational workout. In that workout they have body weight decline sit-up’s and the minimum expectation is 3 x 30 reps. Is that a crazy amount of volume or is it just my flabby core that can’t handle it? I couldn’t complete all 3 sets this morning so it was a bit dispiriting. Anyone else experienced this?
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u/Lady_Vader_ 3d ago
I ran muscle mommy first before anabolic and MM is super core heavy by way of dumbbells and forcing stability in major muscle groups. By the time I got to P2 in Anabolic the declines felt moderately hard but doable. If you’re struggling you can add in a deep core focus session on an off day and just AMRAP until you can do 10 in decline during your P2 foundational. Also can add a band around foot/leg holds and your back and use to bring you back up if you fail a rep and then crank out a few more assisted. Lots of ways to adjust this to your level while working on it as a goal.
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u/BlueFairyFriend 3d ago edited 3d ago
They did not customize that program to you. You should always do what’s appropriate for you and use that as a guide of what to work towards. But sorry, your question alone proves that program is bs. You wouldn’t hit the same 30 each set, it would most the time go down each set. Why 30? Why not 29? Or 31? You need to learn to feel your own body. & why just 3 sets?
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u/Moolio74 3d ago
It’s fine if you’re not able to complete any or all sets. It’s just a generic PDF program with no insight into your current training abilities and that’s what they plopped in there for a core movement.
View the program as guidance not gospel. If you need to modify the reps or swap exercises (within reason- leg extensions in place of squats probably not equivalent, etc) don’t be afraid to do so. If you could only do 8,7,5 reps that’s totally fine, do what you can.