Hi,
I think I need your help on building ABS.
At this time, I am training 5 days a week, at least, sometime 6. Is that bad??
First, I walk around 2.8 miles and them I work on abs. I do 5 series 15,18,10,10 and max. (Beginner) increasing every week.
As we all know abs are divided in 4 zones. Upper, Medium, Lower and Oblique ( sorry if there is any other that I do not know)
There are no less than 10 different exercises for each area. Which one is the best? or which one do u recommend?
problem is how can I train all zones at the same time?
Could you please give me an advice?
I think thats all 4 now.
Thanks Victor
Building ABS - Help!!!
Moderators: Boss Man, cassiegose
just walking and abs? need a lot more info buddy
hint: it's probably not a lack of ab work that isn't getting you a 6 pack
www.uponlinetraining.com
hint: it's probably not a lack of ab work that isn't getting you a 6 pack
www.uponlinetraining.com
If you go to the thread already posted "Achieving strong toned abs" you will see that I have posted a tough workout for abs.
If this workout is too tough or you are short on time, delete half of the "plank" movements. This is a core movement working the ab group as "secondaries".
Best results are obtained when standard ab exercises are combined with core body exercises to balance out the entire midsection of the body.
Endeavour to have three sessions a week and be innovative - you can do 100 bicycle crunches or a plank movement on the lounge floor while your toast is cooking. (At 0400 in the morning of course).
Now think what you could be doing while the TV news is screaming negativity at you !!!
If this workout is too tough or you are short on time, delete half of the "plank" movements. This is a core movement working the ab group as "secondaries".
Best results are obtained when standard ab exercises are combined with core body exercises to balance out the entire midsection of the body.
Endeavour to have three sessions a week and be innovative - you can do 100 bicycle crunches or a plank movement on the lounge floor while your toast is cooking. (At 0400 in the morning of course).
Now think what you could be doing while the TV news is screaming negativity at you !!!
Thanks for your answers. I am just a beginner but I am very committed to have a flat . Three (3) weeks ago I used to have quit a big tummy, 185 lbs and now I am in 171.9. Just by reducing food (just healthy), walking every day, drinking plenty water daily (2.5 liters) and doing some sit-ups (everyday). goal is 160lbs or little less and nice ABS.
I saw your post in "Achieving strong toned abs" and I will try to do part of the routine in short time I have. Is any problem if I train everyday, mixing Upper, lower, med and oblique?
Could I have problems if I do also make some in the morning? I normally train at 5 or 6pm, no possible to do it other time.
thanks
I saw your post in "Achieving strong toned abs" and I will try to do part of the routine in short time I have. Is any problem if I train everyday, mixing Upper, lower, med and oblique?
Could I have problems if I do also make some in the morning? I normally train at 5 or 6pm, no possible to do it other time.
thanks
While you can train core and abs each day (like ballet dancers and gymnasts perform flexibility exercises daily) there is no advantage over having a solid core/abs session just three times a week, preferably on the days when you are not lifting weights. On these days of abs you can add in other cardio work such as running, swimming, class intensive cardio, cycle spinning, indoor rowing, martial arts etc. This means you are doing some physical work six days a week, and then you schedule one complete day off. About splitting your workout into morning and evening, that is OK although most humans have a preference for either morning or evening according to their biological circadian rhythms which is genetic.
Personally, I can't work out in the evening. I get up at 0400 and after a tea and wholegrain muffin, I rip into workout. and then often follow up with a mid-morning workout. But that's the advantage of being retired ("put out to pasture")
As pointed out by Troy in the second post, you need to look at the overall situation. It would seem that your body fat needs to be reduced by putting yourself into calorie deficit - eat less than you are burning up and only healthy food. Remember that everyone has an "ab six-pack," it's just hidden from view by the overlying layer of fat.
Personally, I can't work out in the evening. I get up at 0400 and after a tea and wholegrain muffin, I rip into workout. and then often follow up with a mid-morning workout. But that's the advantage of being retired ("put out to pasture")
As pointed out by Troy in the second post, you need to look at the overall situation. It would seem that your body fat needs to be reduced by putting yourself into calorie deficit - eat less than you are burning up and only healthy food. Remember that everyone has an "ab six-pack," it's just hidden from view by the overlying layer of fat.
the core is one muscle seperated by tendons so if you do one exercise you'll train all the muscles at once...no need to split up like aboveIs any problem if I train everyday, mixing Upper, lower, med and oblique?
www.uponlinetraining.com
Quote from swanso5
"the core is one muscle seperated by tendons so if you do one exercise you'll train all the muscles at once...no need to split up like above"
_________________________________________________________
Really swanso5? Just one muscle? then you obviously failed your anatomy class miserably!! Incidentally, muscles are not separated by tendons - the tendons attach to the muscle at one end and to the relevant bone site at the other end.
Here are the facts: The so-called "core" muscles actually include any muscle that has a functional role to play in any of the five recognized major postures, that is:
1. Up on your hands, knees and or toes (plank)
2. Laying on the stomach
3. Laying on the back
4. Standing
5. Sitting
Major muscles assisting in core stability are:
* gluteals (buttocks)
* tranversus abdominus (deep key stabilizers)
* multifidus (small back muscles)
* rectus abdominus (the six-pack group)
* external obliques + internal obliques
Additionally, some anatomists even encompass "a greater core area" that includes the shoulder girdle and lower back because they believe there is a linking effect when activating the main core muscles.
For all round core stability and development it isn't sufficient to work just one or two of these muscles. Focus on integrated training and activate a number of the above groups simultaneously.
If you refer back to sample workout routine posted under "Achieving Strong Toned Abs" on another thread you will see a strong core/abs workout. Do as many of these as you can three times weekly.
"the core is one muscle seperated by tendons so if you do one exercise you'll train all the muscles at once...no need to split up like above"
_________________________________________________________
Really swanso5? Just one muscle? then you obviously failed your anatomy class miserably!! Incidentally, muscles are not separated by tendons - the tendons attach to the muscle at one end and to the relevant bone site at the other end.
Here are the facts: The so-called "core" muscles actually include any muscle that has a functional role to play in any of the five recognized major postures, that is:
1. Up on your hands, knees and or toes (plank)
2. Laying on the stomach
3. Laying on the back
4. Standing
5. Sitting
Major muscles assisting in core stability are:
* gluteals (buttocks)
* tranversus abdominus (deep key stabilizers)
* multifidus (small back muscles)
* rectus abdominus (the six-pack group)
* external obliques + internal obliques
Additionally, some anatomists even encompass "a greater core area" that includes the shoulder girdle and lower back because they believe there is a linking effect when activating the main core muscles.
For all round core stability and development it isn't sufficient to work just one or two of these muscles. Focus on integrated training and activate a number of the above groups simultaneously.
If you refer back to sample workout routine posted under "Achieving Strong Toned Abs" on another thread you will see a strong core/abs workout. Do as many of these as you can three times weekly.
Actually Graham I think you could include more than that in your assessment.
1. Transverse and Rectus Abdominis
2. Obliques
3. Longissimus, Intercostalis and Spinalis, (Erector Spinae for those who aren't sure).
4. Quadratus Lumborum. (large pelvic muscle).
5. Multifidus, (Muscle surrounding the spinal Area, roughly underneath the Erector Spinae).
6. Gluteus Minimus, Maximus, and Medialis.
7. You could include the Illacus and Psoas muscles if you wanted, but I'll leave that up to you
1. Transverse and Rectus Abdominis
2. Obliques
3. Longissimus, Intercostalis and Spinalis, (Erector Spinae for those who aren't sure).
4. Quadratus Lumborum. (large pelvic muscle).
5. Multifidus, (Muscle surrounding the spinal Area, roughly underneath the Erector Spinae).
6. Gluteus Minimus, Maximus, and Medialis.
7. You could include the Illacus and Psoas muscles if you wanted, but I'll leave that up to you
Terminology
Yes, Boss Man, you are quite right. I was trying to keep it basic ("any muscle that has a functional role to play in any of the five major postures") for people who hadn't got into studying the anatomy in great detail, after reading a past comment from one poster who suggested that some posters were just trying to show off their accumulated knowledge and "were they up themselves?"
I don't want to be labelled like that !!
I don't want to be labelled like that !!
you're not really going the right way about it then...I was trying to keep it basic ("any muscle that has a functional role to play in any of the five major postures") for people who hadn't got into studying the anatomy in great detail, after reading a past comment from one poster who suggested that some posters were just trying to show off their accumulated knowledge and "were they up themselves?"
I don't want to be labelled like that !!
if you'd read any of posts buddy you'd know that i don't prescribe any isolation movements and like yourself advise full body core movements, not work one muscle with 1 exercise for a total of 16 different exercises for each individual muscle of the "core"
[/quote]Here are the facts: The so-called "core" muscles actually include any muscle that has a functional role to play in any of the five recognized major postures, that is:
1. Up on your hands, knees and or toes (plank)
2. Laying on the stomach
3. Laying on the back
4. Standing
5. Sitting
Major muscles assisting in core stability are:
that would mean every muscle is a "core".. the way once you increase your base of support via sitting. leaning etc then core msucle requirements decrease so half of those are wrong
* gluteals (buttocks)
* tranversus abdominus (deep key stabilizers)
* multifidus (small back muscles)
* rectus abdominus (the six-pack group)
* external obliques + internal obliques
how about the lats? they attach at the shoulder and the hip
see i can be smart too but unfortunatley most people here wouldn't have the slightest clue what i'm talking about so it would be useless to do so so i post what people can understand
Well swanso5 - It's hardly worth a reply to the nonsense you have written
Quote: "The core is one muscle separated by tendons"... so I'll step back and let you keep on trying to convince newbies that you really have credibility...
I have no wish to steal your thunder and I mean that in the nicest possible way.
Keep studying.. Who knows?
Quote: "The core is one muscle separated by tendons"... so I'll step back and let you keep on trying to convince newbies that you really have credibility...
I have no wish to steal your thunder and I mean that in the nicest possible way.
Keep studying.. Who knows?i could really go into detail on the core thing but no one here cares nor would understand it so let's just keep it simple so others can apply it
and you're not stealing thunder at all, i don't operate like that...you can post what you want
i've got plenty of crebility though buddy, i don't need you to endorse it for me
and you're not stealing thunder at all, i don't operate like that...you can post what you want
i've got plenty of crebility though buddy, i don't need you to endorse it for me
Abs
theres a couple of things you can do to get a nice six pack but I don't think that walking would be considered one of them.
you can go one of two ways: extreme and intense work out routines
or more of a periodic training type of routine.
I'm sure you've probably heard of "muscle confusion"
if you haven't, muscle confusion is basically just that, confusing your muscles. A lot of times, when a person does a routine, after a certain amount of time, they get too used to the routine and results begin to decline.
I personally think that periodic training is the best way to comfortably achieve that 6 pack.
Here is a website with a collection of books that really helps you get a quality 6 pack. I own it and have been using it for a while and its great. It never gets boring and you always have fun while working towards a 6 pack.
http://www.howtogetrippedabs.com/?hop=ivank
This collection provides a Meal Plan/ Diet Plan along with tons of routines and exercises that will keep your muscles confused, and working real hard to get an incredible 6 pack. The best part about it is that theres a separate collection for men and women so each person gets exactly what they need.
I hope I helped! :}
you can go one of two ways: extreme and intense work out routines
or more of a periodic training type of routine.
I'm sure you've probably heard of "muscle confusion"
if you haven't, muscle confusion is basically just that, confusing your muscles. A lot of times, when a person does a routine, after a certain amount of time, they get too used to the routine and results begin to decline.
I personally think that periodic training is the best way to comfortably achieve that 6 pack.
Here is a website with a collection of books that really helps you get a quality 6 pack. I own it and have been using it for a while and its great. It never gets boring and you always have fun while working towards a 6 pack.
http://www.howtogetrippedabs.com/?hop=ivank
This collection provides a Meal Plan/ Diet Plan along with tons of routines and exercises that will keep your muscles confused, and working real hard to get an incredible 6 pack. The best part about it is that theres a separate collection for men and women so each person gets exactly what they need.
I hope I helped! :}