Diet Tips – If you want to get six pack abs but need more motivation, here is your chance of a lifetime.
The subject of more misinformation and mythology than any other part of the human anatomy is training the abdominal muscles. Gadgets and gizmos allege that is about to give you the coveted “six-pack” Abs. By using evey day gym equipment, you can rationally train your Abc to the maximum development limits. 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.
The three critical elements of your abs workouts are:
1- Proper spacing of workouts to avoid overtraining or undertraining
2- High-intensity of muscular overload
3- Progressive intensity from workout to workout
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.
Abs exercises that are proven to work:
1- Arbitrary sit-ups
2- Dictatorial crunches
3- Weighted incline 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 weight loss 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