Abdominal muscles like a rock


You also don’t like abdominal training? I’ll squat the whole workout, I’ll do insanity, I’ll do anything else with the maximum possible intensity, but when it comes to the abdomen, all the resolutions for training are gone and instead of one felt repetition after another, I mechanically repeat the few “unnecessary” movements, which should exercise the abdominal muscles.

Don’t be fooled, I’m not talking about your training. Although the belly is not one of my favorite games, but that’s definitely not a reason to neglect it! Rather, I have summarized in one paragraph the observations from e-mails from you, the readers of these pages, which more or less often come to me with questions about abdominal training. But neither I nor anyone else will tell you any miraculous recipe for a series of hard squares with sharp grooves between them. Bodybuilding training is about hard work and self-discipline, and training the abdominal muscles and adjacent areas only confirms this.

If you want to have a slim waist instead of a tire and a solid brick swaying bumps instead of a tire, you must meet two basic conditions. The first is a quality diet and the second is no less quality training. I will not help you with a suitable diet in this article, but I think I can handle a few words about the training of this game.

First of all, it is necessary to emphasize the fact that several series of shorteners per week are definitely not enough for your abdominal part. It is absolutely necessary not to forget, for example, the lower part of the abdominal muscles or the muscles on the sides of the abdomen. If you approach all other parts comprehensively and focus on all their parts, there is not the slightest reason why it should be different in the case of the abdomen. And we will show just such an example of training in the next few paragraphs.

The basis of our training is to lay shorteners, ideally upside down. Here, however, it is absolutely necessary to think about the correct technique of performing the exercise and especially the range of motion, because the often seen form from the lowest position as high as possible “into the packed” is not exactly the best. It is much better to drive only in a partial range of motion, as shown by Charles Clairmont in the picture on the right. If you go slow enough with a peak contraction, ie. that if you try to tighten the muscles in the upper position, they will burn you like a thousand hells after a while. And this is the right way!

After the end of the individual series of this exercise, the abdominal muscles show themselves quite significantly and therefore it is advisable to add a little more – superseries. Here you can include the dialing of the torso while sitting with an empty axis on the back. This is often a despised exercise, but wrong in my opinion. It focuses mainly on the lateral muscles of the abdomen and it is again necessary to think about the correct design, ie. not by a swing motion, but until a pleasant contraction. It makes no sense to count repetitions in any way, but in general, if you follow the rules mentioned, you should end up somewhere between the numbers 20-30, saying that you really need a break for a while. It is followed by another small superseries.

We will now turn our attention to the lower abdominal muscles and an excellent exercise that can feel them like nothing else – lifting the legs in suspension. Hang on the crossbar as with wide bends and with a slowly controlled movement, lift your slightly bent legs to a level approximately horizontal to the floor. “Slow controlled” movement is of the utmost importance here, because only in this way will your body remain motionless and you will not help yourself with the inertia that comes when your body swings. The moment you run out of energy, you can bend your legs even more: try not to stop and pull out a few more repetitions. The number of repetitions here again depends on the speed and sensitivity of the movement, but you should not exceed the number 20. If you get to it without problems, slow down in the next series, stretch your legs more and hold the second contraction in the upper position.

The oblique abdominal muscles remain, and we don’t have to go far to practice them, because we will again benefit from a horizontal bar. Lifting your legs in a hanging position with dialing, among other things, also activates the serrated and intercostal muscles, which will show you this properly during a series of slow repetitions. Again, the need for slow movements is important to prevent the whole body from vibrating!

At this point, we could summarize this sample abdominal training:

  • shorteners upside down in superseries with torso dial, 3 series
  • lifting legs in suspension, 3 series
  • lifting legs in suspension with dial, 3 series

Choose the number of repetitions in relatively higher ranges, between the already mentioned 20-30. If you find this too easy, you can always easily reduce the speed of each repetition, intensify the peak contraction, or shorten the pauses between sets. On the contrary, it is inappropriate to add any load, because you want the abdominal muscles to be hard and deep, not stretched and bulky!

In conclusion, I will not forgive the remark I indicated in the introduction, namely that you can exercise your abdominal muscles intensively and as many times a week as you want, but you will not see a single brick unless you adapt your food to it. However, if you use one of the classic drawing diets, or if you try, for example, carbohydrate waves or a cyclic ketogenic diet, then this training will guarantee that after losing a layer of fat, your rock will have no competition instead of a belly!