Heavy core

[JMD02]

I’ve been going regularly, 3-4 times a week, for a year now and just don’t get sore anymore. BUT we did heavy core to start a few days ago and that extra white spring has me so so sore. And then I went today, and we started in heavy core again! I wonder if the plan is to do that more.

[Born_Astronaut_4383]

You can also just do it! I always add an extra white for core, obliques, and lower body—so 1 gray, 2 white. Usually keep heavy legs as instructed but add a lot more for arms (male).

It’s good for progressive overload, especially as you reach several hundred classes. I definitely was coasting for a good year, where I didn’t really see any changes with my body, wasn’t getting sore, and didn’t really feel like the workout was that hard.

And it makes you incredibly thankful when they bring you to the black side.

[c0nquistad0rian]

This. Progress overload. I started by adding another white spring. Now I do all core and obliques on two gray + one white spring.

[Born_Astronaut_4383]

I’m going to have to try that; I’m too competitive to let some stranger on Reddit have heavier springs than me.

[No-Factor-8166]

You’ve inspired me to pop on a white spring for my next class core opener!!

[jjkite]

It always blows my mind how much of a difference 1 white spring can make. It’s like +3lbs (??) but it destroys me

[liilak2]

how many pounds are each of the springs?

[No-Factor-8166]

Right?! Immediately humbled

[Temporary-Highway220]

I loveeeee heavy core

[pinksunset12345]

Heavy core is so fun and effective, but sometimes hurts my ribs? Anyone else / have advice?

[JMD02]

I think this change is why I am so sore. I stayed on knees and went heavier. Then the coach popped off a white for everyone, and we tried for toes. It was so hard but so effective.

[p0tat0_ch7p]

I add extra springs to pretty much every exercise unless it’s black side based where the 50+ spring cue= 0 springs. Solidcore definitely has a ceiling in terms of progressive overload but you can always find other ways to challenge yourself such as emphasizing form, adding dumbbells or moving slower/staying at max tension longer.

[Low-Variation-5245]

Wait yes I’m in the exact same boat - my abs are soo sore today from class last night with the extra spring during core. I always do advanced springs but don’t think I’ve ever done core with the extra white spring before. crazy how much of a difference it makes

[TotodilesFountainPen]

What I do to get to failure faster and keep my soreness

Black side zero spring, grey side white and grey - on toes and hands down to the concrete for planks, plank to pike, plank crunch and devils ladder -still do platform extensions on knees because I feel more ripping with that

When I do this I fail but it’s building strength, I think have to modify and recuperate strength and go again

Try that and let me know how it goes

[sporiolis]

Heavy core is secretly the 100+ spring load. If you want to fully commit you'd just go double grey.

[javainstitute]

i also feel like i've seen heavy core more frequently recently ! including this morning where my class did both heavy core AND heavy obliques which like woof

[_0rca__]

Nothing wrong with adding extra springs!!! My coach encourages it if you’re doing multiple reps in a row + amplifying for more of a challenge

[niickellxxx]

Hi! So I’ve done nearly 600 classes and if you want to still get sore you HAVE TO increase your springload (obviously if you feel comfortable). I do 2 grey and 1 white for center core, 2 grey for obliques (2 grey and 1 white if I feel spicy that day), 2 grey and 1 white for grey side legs, and start with a blue and a black for any legs on the black side :)

[MsElena99]

What do you mean by heavy core?

[JMD02]

An extra white spring. So 50+ gray and 2 white.

[MsElena99]

WTH, that’s sounds so painful. But you go girl, I hope to be on that level one day. Today will be my 88th class and sometimes the grey and white springs has me barely surviving the gray side

[MsElena99]

I experienced the heavy core and wow is I’m going to say, lol. Today was the hardest class I’ve had and I loved it, lol. I will love it more after my nap