Over the next 5 days I’m gonna focus my posts around developing your abs.
Now what most people don’t realise is that The Best Ab Exercises are Deadlifts, Squats, Chins & Olympic Lift variations – YES, those bicycle crunches you do are probably a waste of time!
Once you’re physically prepared to stabilize the trunk through heavy multi-joint lifts, tighter abs will come from squats, deadlifts, chin-ups, lunges, dips and Olympic lifts variations.
Did you know a new study in the Journal of Strength and Conditioning Research shows that greatest activation of the core musculature comes from integration exercises that use the glutes and deltoid muscle rather than isolation lifts that use just the abs?
Regularly training exercises such as; the deadlift and front squats with a loads ranging from 70 to 85 percent of the 1RM in conjunction with other multi-joint lifts will optimally strengthen the lower back and help develop a rock solid mid section.
Along with the big lower body lifts – deadlifts, squats, lunges and step-ups, chin-ups are the perfect exercise around which to build a program to improve body composition.
Chin ups are metabolically stressful and activate the abs and lower back to a significant degree.
Several studies have reinforced what most people don’t know about abdominal training: they respond best to high load, low repetition training.
This is because the abdominal musculature is principally composed of fast-twitch muscle fibres.
Often new clients start a chin Up specialisation program with me and it’s their abs that have the greatest degree of muscle soreness. These sessions often begin with just 1-2 reps of a chin up on an 8-10 second eccentric tempo.
So it’s definitely best to avoid high rep training for the most optimum of results with developing the abdominals.
For the best 10 focused abdominal exercises click here >>> http://bit.ly/2skTf14 <<<
