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!
Exercise was my means to eliminate depression and build self-confidence within myself in my teenage years.
In a time where most will focus on drugs and alcohol for escape, I found my sanctuary in exercise. Exercise was my battlefield, and everything good is worth fighting for!
Encountering and overcoming the pain and progress from exercise allowed me to strive towards being a better person, and reaching my greatest potential.
In this article, I am going to talk about how exercise helped my mental health. I will give you scientific and personal examples to support what I have to say.
So with that, let's dive in!
Today, we wanted to announce that we are now officially on Amazon! To celebrate this and July 4th, we have a special for you!
For the entire weekend, if you purchase Spark and/or Drift on Amazon... you will receive 20% off!
This will end at 11:59 pm PST, so take advantage of the opportunity!
2020 has been one chaotic year for many of us. A lot of emotions, change, and uncertainty. It's mentally tough for every one of us out there: to keep a strong focus on our purpose in life. What will make us stronger is the ability to persist through adversities and the challenges we encounter this year.
In this post, I wanted to dive into the things that have helped me stay the course (and even improve my mindset) in 2020. Let's dive in!