Keep each rep smooth and controlled so your muscles — not momentum — do the work. But it also works your triceps and shoulders powerfully.
The piece of equipment you are referring to only keep your crunches strict.
I have not seen anything current that says soreness is required for muscle growth or that it means there will be an increase in growth.
Also, lay on the floor with a plate behind your head and do abs.
Doug is one of the largest naturals you will ever see, and his competition weight is only 186-192, per his website.
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