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 Training the abdominal
muscles has recently been the subject of more misinformation and
mythology than any other part of the human anatomy. Gizmos and gadgets
allege that they'll give you those coveted "six-pack" abs. But here's
how you can rationally train your abs to their absolute maximum limit
of development using everyday gym equipment. There is nothing unique
about abdominal muscles as far as their training and response to
training is concerned. The principles that apply to biceps and triceps
apply equally to abs.
So the three critical elements of your ab
workouts are:
- High-intensity of muscular overload
- Progressive intensity from workout to
workout
- Proper spacing of workouts to avoid
overtraining or undertraining
Most people do
sit-ups or crunches as an ab exercise.
While these are basically good exercises that can satisfy point 1
above, how many people use them in a way that satisfies point 2?
Muscles will only develop in response to overload that is above normal.
So if you do 20 crunches every day for a year, why would your ab
muscles develop beyond that capacity? They won't.
To force new development, you need to increase the intensity. You could
add a few crunches every day, but that really just increases duration;
there is a better way to get fast results.
Abs exercises proven to work:
- Weighted crunches
- Weighted incline sit-ups
- Weighted sit-ups
The best way to do weighted crunches is to lie on the floor with your
head close to the low pulley weight stack. Using the rope handle
attachment, grasp the ends and pull the cable until it is tight and
your hands are resting at the side of your head near your ears. Now
contract your ab muscles in a crunch that lifts your shoulders off the
floor and draws the weight stack up an inch or two. Choose a weight
that is so heavy, you can only do 8 to 12 reps.
If you don't have access to a low pulley, there is a good alternative.
You can use the high pulley that is normally used for lat pulldowns.
Kneel on the floor or sit in the seat directly under the rope handles
that you attach to the high pulley. Lock your legs under the hold down.
Pull the handles into position next to your ears, then contract your ab
muscles into a crunch that raises the weight stack an inch or two.
Again, choose a weight that is so heavy, you can only do 8 to 12 reps.
As a further alternative, you can lie on the floor and do a sit-up or
crunch while holding a barbell plate against your chest. The limitation
of this exercise is that, as you progress in strength, it will not be
possible to hold enough plates on your chest safely. But that's a good
problem to have.
On each successive workout, shoot for a 5-15% increase in the weight
you use. If you can't get a 5% increase, it's time to add more days off
between your workouts. |
