Do You Want Great Abs?
Training the abdominal muscles has recently been the subject of more misinformation and mythology than any other part of human anatomy. Everyone has been looking on ways to get great abs. Gizmos and gadgets claim that they will be able to give you that coveted six-pack abs.
You can train your abs to their rational absolute maximum limit of development using everyday gym equipment. The principles that apply to the biceps and triceps apply equally to abs. There are three essential elements of your session to abs training, which are:
- High-intensity of muscular overload
- Progressive intensity from workout to workout
- Proper spacing of workouts to avoid overtraining or under training
In many cases most people do sit ups or crunches as an ab exercise. Although these are basically good exercises that can satisfy point 1 above, how many people use them in a way that satisfies the two other points? The muscles are not developed in response to the overload that is above normal. So if you do 20 crunches every day for a year, you will not develop your abs beyond that capacity.
To force new development, you need to increase the intensity. You can add a few crunches every day, but that really just increases duration, there is a better way to get quick results.
You can attain maximum development, if you do the exercises effectively with:
- Weighted crunches
- Weighted incline sit-ups
- Weighted sit-ups
The best way to do weighted crunches is to lie on the floor with his head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight into your hands on the side of the head near the ears. Now contract your abdominal muscles in the room which raises your shoulders on the floor and draws the weight stack up an inch or two. Choose a weight so heavy that you can do 8-12 repetitions.
If you do not have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pull-down menus. Kneel on the floor or sitting in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold. Pull the handles into position next to their ears, and then contract your abdominal muscles in a crisis that raises the weight stack an inch or two. Again, choose a weight that is so strong, you can make 8 to 12 repetitions.
Alternatively, you can lie on the floor and do a sit up or crisis, while maintaining a bar plate on your chest. The limitation of this exercise in that you progress in strength, you cannot perform sufficient food in the chest safely. But it’s a good problem to have. On each successive workout, shoot for a 15.5% increase in the weight you use. If you cannot get a 5% increase, it is time to add more rest days between workouts.