Abdominals are one of the most sought after muscles. The first thing to get out of the way is that the abdominals will only be visible under a lower body fat percentage. Second is the following mindset: if you do strength lifts, you MAY NOT need to directly train your abs.
Before you feel the need to skip this section, read this: while abdominal muscular development can occur with Squatting and Deadlifting, this does not mean you’re training your core in various planes.
With this being said, there are a lot of things to talk about when training the abdominal area and we are strong advocates of doing so… not just for muscular development, but also for overall health!
This is an excerpt from our Muscle Compendium eBook.
The Abdominal area consists of the following four muscles: the Rectus Abdominis, Transverse Abdominis, and the external and internal obliques. These four muscles assist in keeping our posture in check.
Now that we understand the functions a little more, let’s get into a few strategies in building these “cheese-graters”!
When it comes to effective ab exercises, I prefer to view them as “core” work: since the abs are a small muscle, we train abs for functionality. We optimize this by doing a leg raise, a crunch, and a twist exercise.
To conclude our abdominal training, let’s start by saying in regards to abdominal development, you might not necessarily need to directly train abs. This is because you may develop them from squatting and deadlifting heavy.
I prefer to utilize abdominal training to provide spinal mobility and to reduce any tightness or emphasis on my lower back. When training the abdominals, I would utilize high repetition bodyweight sets upwards in the 10-20 rep range. You should be able to get away with at least 16 sets per week with direct ab work if you’re passionate about working your abdominals.
Personally, I would do 4 sets of 10-20 reps on leg days. Which leads to the importance of training abdominals on your leg days. We emphasize this to allow adequate recovery for your next leg day. If you train abs the day before legs, for example, you might not be able to be as effective on a heavy squat or deadlift session.
Anything you would like to add or any other tips you would like to give? Throw them in the comments below!
A few years back, it was very common to see various fitness competitors get in trouble for banned substances - because of supplements.
I remember one in particular competed and got disqualified because of one of his Pre-Workout products containing DMAA, him unknowingly realizing that it was a banned substance. This sadly ruined his reputation for quite some time.
We don't want things like that to happen to you.
So in this short post, we are going to dive into recommendations tactical and performance athletes should consider when taking supplements.
Let's dive in!
As you may have noticed, our supplements are VERY POTENT.
They're efficaciously or clinically-dosed (following scientific studies).
Therefore, it's imperative that if you take supplements to consider the following (ESPECIALLY with ours) by reading this post!
New Year, New Us.
Everyone is ready to make big lifestyle changes for the New Year (especially after 2020)... but as always, not everyone is prepared to make significant changes with their lifestyle.
We tend to underestimate our goals because we are completely optimistic and excited for the New Year. Without a coordinated strategy or direction, a lot of us end up failing because we never know how to get there.
In this post, we are going to give you 8 tips to conquer your fitness goals in 2021. After reading this, it is our hope that your mindset will be shifted to conquer your goals.