Achieving Strong Toned Abs

beachdog · Post by **beachdog** » Tue Jun 02, 2009 5:03 pm

Thanks Boss Man for the correction. experience over a number of sports has shown me that bodybuilding/weightlifting generates the most controversies as to effrective regimes.

Because people have differing body shapes/types/genes/fast twitch/slow twitch fibers etc.etc. this means that some regimes will be highly successful on one person and only mediocre on another.

There will always be disagreement even amongst the "experts".
I have no intentions of ever getting into a public slanging match.
We're all aiming for the same goal but often taking different pathways.

Regards Graham

Boss Man · Post by **Boss Man** » Tue Jun 02, 2009 5:50 pm

No worries at all. I appreciate what you're saying, and it's true. If there was a universal method of eating and training, the majority of people would be their ideal body composition in 1 year or less.

swanso5 · Post by **swanso5** » Tue Jun 02, 2009 9:25 pm

Well swanso5, of course you are free to disagree with me - BUT your profile states you have been training for only "1-2 years", so this places you in the category of a beginner who is still on a learning curve.
The interesting aspect is that you are glued to your computer posting to date some 8,919 posts.
Are you just waiting to be "discovered"?

1 - 1 - 2 years PROPERLY from when i opened this account which was yrs ago...i don;t count those yrs i trained when i wasn't as eductaed as i am now, they were basically a waste of time

2 - i'm passionate about this so i help people, which is why they come on here asking specifically for me to answer their queries so i am far past being discovered, i'm already there

3 - beginner? how many beginners deadlift twice their bodywt and train clients for over 60 sessions a week? just because you've trained since the dawn of time doesn't mean you've done it right either

www.uponlinetraining.com

thrasher15 · Post by **thrasher15** » Wed Jun 03, 2009 7:47 am

beachdog wrote:It seems that there is more anguish over abs then any other part of the body and the advice often given in these forums is a mix of truth and error.
Compound exercises are often quoted as best but these are placing only a secondary effect on the abs and should not be used as the primary workout routine.
Work your abs as a separate dedicated workout with the main emphasis on core strength. Three workouts per week. Remember also, that, as stated here by other veterans, diet plays a major role in removing the layer of fat deposit that is covering your six-pack.
When bodybuilders enter a comp, they have starved themselves in the final weeks and even more dangerous, have put themselves into dehydration in order to get that ripped appearance, very dangerous but effective. Immediately the posing and judging is finished, a mad charge for food and drink before they collapse.

Here is a tough core workout for your abs:
1. Swiss Ball - inverted leg pull-ins
2. Swiss Ball - forearms on ball - roll in and out
3. Crunch twist side to side with plate (10kgs)
4. Bicycle crunches
5. Plank on side
6. Plank on side with upper knee bent
7. Plank with light DB's - row once alt each side
8. Plank - standard position raising alt foot and opposite arm
9. Pulley machine - weighted cable crunches

Try for 8-10 reps each exercise and repeat until you have a cardiac episode Most of these exercises are demonstrated here on Shapefit.

Now for those who will question credentials - 39 years pumping iron; holder of three Australian records on Indoor rowing machines (and one world record.); Trophies for endurance events; Eight years military service; Trainer for Boot Camp sessions; Medical Scientist.

Hi Graham,

fitness goals are to maintain the muscle I have and lose body fat (currently 15% want to be 10%). With your experience in rowing (I have very little) would you recommend me replacing some or of current bag work (punching bag) with rowing?

What are the main muscle groups rowing hits exactly?

swanso5 · Post by **swanso5** » Wed Jun 03, 2009 3:54 pm

it'll get back and quads/hip flexors mainly but the low level resisitance won;t do anything to actual muscles, you'll get better (fitter) at the actual movement though which is the point i think you're missing...anything will get you "fitter" if it's done hard enough

running on spot performed at top speed for 1min will do basically the exact same job as rowing for a 1min at top speed

www.uponlinetraining.com

cassiegose · Post by **cassiegose** » Wed Jun 03, 2009 5:42 pm

beachdog wrote:Thanks Boss Man for the correction. experience over a number of sports has shown me that bodybuilding/weightlifting generates the most controversies as to effrective regimes.

Because people have differing body shapes/types/genes/fast twitch/slow twitch fibers etc.etc. this means that some regimes will be highly successful on one person and only mediocre on another.

There will always be disagreement even amongst the "experts".
I have no intentions of ever getting into a public slanging match.
We're all aiming for the same goal but often taking different pathways.

Regards Graham

This is sooooo true and can be extremely frustrating at times! I do hours of research on this stuff and it seems that for every article I read, there is another one to follow with conflicting information and evidence. I've found that its best (for me) to simply learn as much as I can and experiment in order to figure out what works best for body. I hope others on this site are also doing the same to ensure that they are doing what is best for their bodies, instead of what has worked for somebody else. Yes, basic principles are often pretty much universal... however when it comes to things like "how many calories should i be eating a day?" and "which macro combination will work best for body?" or "how many reps/sets should I be doing?".. these questions often are best figured out by simple trial and error. Thats just opinion though.

Graham you seem to be an amazing and inspirational man. Welcome to the site and please continue posting and sharing your advice, knowledge, and experience.

Cassie

Boopster · Post by **Boopster** » Wed Jun 03, 2009 8:27 pm

Now boys....let's play nice

thrasher15 · Post by **thrasher15** » Wed Jun 03, 2009 11:51 pm

swanso5 wrote:it'll get back and quads/hip flexors mainly but the low level resisitance won;t do anything to actual muscles, you'll get better (fitter) at the actual movement though which is the point i think you're missing...anything will get you "fitter" if it's done hard enough

running on spot performed at top speed for 1min will do basically the exact same job as rowing for a 1min at top speed

www.uponlinetraining.com

Thanks Swans