Ab Training Concerns

Ab training isn’t really a concern when it comes to bodybuilders. They spend most of their time focusing on developing the other muscle groups…

• Back
• Chest
• Shoulders
• Arms
• Legs.

Ab training is usually an afterthought or done at the end of their workout with little intensity and enthusiasm which is one of the biggest mistakes made by bodybuilders of the past and present.

The fact is, whether you are a bodybuilder or someone looking to get into great shape, ab training should not be neglected and placed toward the end of any routine. Ripped fat free abs are aesthetically appealing and the staple for overall fitness. This is why I personally place greater emphasis on my ab training than any other muscle groups.

Ab Training Problems

However, developing a ripped midsection differs from that of building muscle mass for both Exercise and Diet.

Exercise

Exercises for building muscle mass include using heavy weights along with low reps and longer resting periods between sets. And for fat loss and definition, slightly lighter weight must be used with higher reps and shorter rest periods between sets.

Diet

As for the diet, large amounts of calories of all three macronutrients must be consumed in order to promote muscle growth. And a more specialized diet of high protein, low carbohydrates and moderate fat will help you lose fat and step up your definition.

Ab Training Solutions

So the question now becomes – What do to when you want to progressively gain muscle mass but still have ripped shredded abs?

Here are two solutions…

1. Focus on ab training and slowly build your muscle mass over time. This method will mean you will not be able to increase muscle mass as fast but you will have ripped abs all year long.
2. Devote the fall and winter to mass training while the spring and summer months will be dedicated to fat loss. Muscle mass will increase faster but you will not have a ripped midsection all year long.

The choice will come down to whether you want to see your abs all year long and sacrifice muscle gains or increase muscle gains half the year and fat loss the other half.

Consistent Ab Training

Whether you choose to work on fat loss or muscle mass, ab training should not be compromised. A strong midsection will help increase your lifts with other exercises. Just because you are not working on fat loss does not mean you should stop working on your abs.

Top Ab Training Exercises

Ab Training Exercise #1 – Roman Chair Sit Ups

This ab training exercise emphasizes the upper abdominals.

Performing Roman-chair sit ups…

• Sit on the Roman chair bench
• Hook your feet under the supports
• Cross your arms over your chest or behind your neck
• Slowly lower your body back as far as you can without taking the tension off your abs
• Pause at the bottom (still keeping the tension on the abs)
• Slowly raise your body back up to the start position using your abs muscles to raise you up.

Ab Training Exercise #2 – Hanging Knee Raises

This ab training exercise emphasizes the lower abs.

Performing hanging knee raises…

• Hang from a pull up bar
• Bend your knees
• Raise them up to your chest
• Pause at the top and tense your abs
• Slowly lower your legs (controlling the negative resistance with your abs).

Ab Training Exercise #3 – Lying Leg Raises

This ab training exercise emphasizes the lower abs.

Performing lying leg raises…

• Lay on the floor with your legs straight
• Raise your legs up until they are almost at a 90 degree angle off the floor
• Lower them slowly until they are about 2 inches off the floor
• Keep tension on your abs for the entire rep.

Ab Training Exercise #4 – Bar Twists

This ab training exercise emphasizes the intercostals and obliques.

Performing bar twist…

• Hold a bar (broomstick or empty barbell) on the back of your shoulders
• Twist side to side from your midsection, keeping your hips and pelvis steady
• Pause on each twist and tense the intercostals and obliques muscles.

Ab Training Final Thought

Whether you are a bodybuilder, someone who wants to look good at the beach or trying to improve your physical fitness, ab training should never be neglected or put off till the end of the workout. Place the necessary intensity and emphasizes into your ab training and the results will show.

Henry Chervenka

Ab Training related information.