Ab-wheel rollouts problem.

paolo27th · 07-24-2008, 07:24 AM

I got to the point where I can do 5x5 standing rollouts but I still experience some serious fatigue for the next couple of days.
Apart from slight DOMS in the abdominal area I feel completely drained in my upper body. Plus I feel really low and letargic.
These symptoms peak 48 hours after I do them. So I may be a bit tired the day after but the following day I may not even be able to train.
I really like them but I find it difficult to incorporate them in my weekly program.
Anyone else is having or had a similar experience?

paolo27th · 07-24-2008, 06:29 PM

erm... so nobody here does ab-wheel rollouts?

**Standard** · 07-24-2008, 07:44 PM

I would wonder what else you are doing to feel so drained after unless these are 5x5 of brutal grinding reps. The DOMS i think are normal, anytime i get bad DOMS they start 24 hours after and can last up to about 3 days. Either keep at it more or try changing your set and rep ranges to lower the intensity and aid recovery, maybe 3x3 twice a week

XTrainer · 07-24-2008, 07:49 PM

I don't get your question. It's a full body exercise, and you're only strong enough to do them for 5x5. Wouldn't you be sore after 5x5 max effort squats, deads, etc? I guess I just don't see anything unusual/wrong here.

paolo27th · 07-25-2008, 03:12 AM

Quote:

Originally Posted by XTrainer

I don't get your question. It's a full body exercise, and you're only strong enough to do them for 5x5. Wouldn't you be sore after 5x5 max effort squats, deads, etc? I guess I just don't see anything unusual/wrong here.

It isn't just plain soreness. They just drain all my energy.
I did them on Tuesday actually and yesterday I could hardly get out of bed.
And no, there's no other exercise that messes me up so much.
I assume you don't have a problem with them.

Ian Coe · 07-25-2008, 06:21 AM

Quote:

Originally Posted by paolo27th

It isn't just plain soreness. They just drain all my energy.
I did them on Tuesday actually and yesterday I could hardly get out of bed.
And no, there's no other exercise that messes me up so much.
I assume you don't have a problem with them.

Umm...I only want to say man up....so....ummm

work on it and the drain might go away

MAN UP

had to

Oblivian · 07-25-2008, 11:54 AM

Are you positive it is from ab wheel rollouts? Do you do other workouts that day? Do you do them from the knees or standing? If you are doing them from standing, drop down to the knees or cut the sets/reps from standing.
I've never had bad DOMS from rollouts even when I first started doing them. I really can't fathom how it would be the worse exercise for you. Do you normally get DOMS really bad with deadlifts, squats, etc?

keusegg · 07-25-2008, 11:57 AM

i read about this on t-nation.com
basically they talk about how the ab wheel is SOOO good yet the fact that it so slow and uses so much stability that it MURDERS your abs and is not that great because of it.
they advised using a ab ball instead of the roller and do the same movement as if you were holding the ab wheel.

hope this helps

Jake Martin · 07-25-2008, 12:16 PM

Quote:

Originally Posted by keusegg

i read about this on t-nation.com
basically they talk about how the ab wheel is SOOO good yet the fact that it so slow and uses so much stability that it MURDERS your abs and is not that great because of it.
they advised using a ab ball instead of the roller and do the same movement as if you were holding the ab wheel.

hope this helps

I call bullshit on this, at least the way I'm interpreting it.

Heavy squats are pretty slow, uses a shit ton more stability, and murders your entire body. We don't avoid squats because of it, though. In fact, that's what draws us to them.

Any new movement is going to give you DOMs. Keep at it and you'll get more comfortable with the movement.

You have two (three) options:

A) Lower the volume until your body adjusts to the movement
B) Lower the ROM until your body adjusts to the movement.
C) MAN UP

keusegg · 07-25-2008, 01:13 PM

yeah its easy to call bullshit on a lot of things
but id rather trust the articles ont-nation.com than sherdoggers.
i lokoed and tried to find it, theres too many articles and i can't remember the date it was posted on
so you can just look yourself.

heavy sets 'murder your entire body' because you are doing them slow
if you explode out, and drop the bar back to your chest as fast as possible, it wont murder you.
people that get pain for a week or so from chest exercises have it because they lowered the bar back to their chest too slow.