Questioning Proper Abdominal Training

Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to perform direct ab work either. What gives?

A: If you want to build a serious set of abdominals, routinely perform the following exercises and their variations: squats, deadlifts, chin-ups, and standing military presses. These multi-joint movements require a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It is not uncommon to hear clients complain of abdominal soreness a day or two after performing multiple sets with a decent weight of the chin-up or standing military press exercise - the ab prestretch will tap into fibers you never thought existed! And remember, your abdominals act as a natural girdle, or weight belt if you will, when performing all exercises, particularly squats and deadlifts. These muscles act as a bridge between your upper and lower body and are heavily recruited as stabilizers.

Sure, isolation exercises like pullovers, curls, and even triceps pressdowns also require a good degree of core stability; however, the loads used are relatively low compared to the big 4 mentioned above. In fact, according to Siff & Verkhoshansky, isolation becomes virtually impossible if large loads are used, and in many cases, the tension developed in the stabilizers will equal or even exceed that of the prime movers!* So, you see, the abdominals can be trained quite effectively as stabilizers - the physiques of top Olympic weightlifters will attest to that.

Q: I have been training for years and I can't seem to feel any soreness in my abdominals anymore. Is there something I can do to wake these guys up?

A: ABSolutely! If you've been doing tons of reps of wimpy little abdominal exercises like most people, then it's no wonder that you're stuck in a rut. Remember, the abdominals are composed of primarily fast-twitch fibers. Here's what I suggest to tap into those "guys":

* pick big (i.e. multi-joint, compound) movements

* train in a full range of motion (get the prestretch when working abdominals)

* perform explosive concentric & slow eccentric contractions

* do lots of sets of low reps using heavy loads

* make sure you get enough rest between sets

Okay, so here's the routine:

A1) Lean-Away Chin-Ups 6 x 1-3 @ 5-0-X-0, 120 secs.

* add weight to chin/dip belt, clear chin at top, lean back as you come down by pushing the bar away and make sure to go all the way down at bottom

A2) Standing Military Press 6 x 1-3 @ 5-0-X-0, 120 secs.

* clean the weight up to your shoulders, stand with your legs straight (yes, that means knees locked) and arch back slightly to maximize prestretch

B1) Decline Leg Raise/Plank 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* this is similar to the move in Rocky IV, raise your legs until they are perpendicular to your body then shoot your hips up to form a bow from head to toe, slowly lower your body staying as rigid as possible.

B2) Sicilian Crunch 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* laying supine on a Swiss ball, crunch inwards with the dumbbell resting on your chest then extend your arms out (completely outstretched, in-line with your torso) during the slow eccentric.

If you would like to finish off with a couple sets of wheel rollouts for as many reps as possible, be my guest. Make sure to work the legs and back/hip extensors during another workout. Rolling out of bed the next day should offer a pleasant surprise!

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at http://www.BodyEssence.ca or call 416-292-4356.

---

The Biggest Muscle Mass Gain Myths Exposed

Performing low repetition/heavy weight workouts will enable you to build... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More

The Anabolic Evolution of Modern Bodybuilding

Since the early days of physical culture, modern man has... Read More

Exercise The Right Way - The Seated Calf Raise

Other articles in this series looked at a number of... Read More

Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body

Resistance is NOT futile! When it comes to changing your... Read More

Current Dietary Recommendations in Strength Training

Efforts to expand the limits of human strength and endurance... Read More

One Simple Movement Can Double the Effectiveness of Pulldowns

The Pulldown is an excellent exercise for working the Latissimus... Read More

Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!

Everyone will inadvertently hit a frustrating plateau in their training... Read More

Muscle Building Tips and Supplements: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

The How To Guide for Six Pack Abs

First off I want to mention that, for most people,... Read More

Personal Training: 3 Keys to Training Clients in Their Homes

When considering your options as a personal trainer, one of... Read More

How to Lose the Most Fat and Build the Most Muscle in 30 Days

A lot can happen in 30 days.The dream of everyone... Read More

Exercise The Right Way - The Seated Row

Other articles in this series looked at a number of... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute... Read More

Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Four Powerful Tricks for Successful Lucid Dreaming

By definition, Lucid Dreaming means "conscious awareness during the dream... Read More

Chest Exercises For Beginning Bodybuilders

The chest area is one of the easist muscle groups... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

The Facts About Anabolic Steroids

Anyone involved in the world of bodybuilding, and competitive sport... Read More

Exercise The Right Way - The Flat Dumbbell Fly

Other articles in this series looked at a number of... Read More

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your... Read More

Are You Over Training in the Gym?

Every set was taken to positive failure, with three or... Read More

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of... Read More