Photo: Exercise Media Group
AWESOME ABS
WEIGHTED WORKOUTS FOR FAST RESULTS
By Steve Downs, C.S.C.S.
When it comes to muscle physiology, one rule remains constant no matter which fibers you consider: Muscles must be stimulated with resistance exercises in order to undergo hypertrophy (growth). It doesn't matter if it's your biceps, gastrocnemius or erectors, they all must be stressed to grow.
Photo: Exercise Media Group
There are some caveats, however, that must be considered. Fiber type will affect the growth potential of the muscle in question. There is a range from fast-twitch to slow-twitch, but for the sake of simplicity we will just talk about these two. For the most part, slow-twitch fibers (like those in your forearms and calves) are more resistant to growth than the fast-twitch variety in your pectorals and deltoids.
In addition, the typing of muscle tissue varies greatly from person to person, which is partly where the somatypes (i.e., ectomorph, mesomorph and endomorph) come from. The ectomorph has much more slow-twitch fibers, while the endomoroph has more fast-twitch. This may be oversimplification, but you get the idea that people's genetic makeup has a lot to do with their ability to gain muscle size.
That said, the abdominals are interesting in that they can be increased in size (and strength), but the additions are limited by their structure. Rectus abdominis is the frontal ab muscle, and it is composed of parallel muscle fibers encased between tendinous lines (both vertically and horizontally). This is how the desirable "six-pack" architecture is developed - the muscle between the lines is "pumped up."
And the only way to pump this area up is by contracting against resistance. Normally, guys do crunches with no resistance, not realizing their upper torso carries weight that they are moving. But like all other parallel muscles - which are prone to growth due to their ability to greatly shorten when exercised - the abs can be developed faster using greater resistance.
This doesn't mean you need a ton to chisel a great six-pack, as your starting point is relative to your strength and current development. But you needn't join a gym with high-tech cable and weight stack machines to make it happen, either. The use of a few dumbbells can do the trick quite nicely.
The muscles of the sides are the obliques, which are axial muscles that cross over one another at each side of the torso. The internal obliques run from the lower ribs in the front to the rear pelvis, while the external obliques (which are the visible ones on top) span between the upper rear ribs and the frontal pelvis. They work together to cause both flexion (bending to the sides) and twisting motions.
These tissues are also prone to growth through resistance training, although here you don't want to overdo it. After all, you want to shape and etch the side muscles, not add to your midsection girth. So while some resistance is necessary, heavy side bends are not on the agenda.
The following routine is a relatively intense one, but you can alter the difficulty by cutting down on the dumbbell weight or doing less sets/exercises per session. Remember, however, that you still have to work hard for the best results.
Do not fall into the trap of thinking your abdominals should be trained differently than other bodyparts. To make them strong and well developed, you must apply some resistance to your movements. Only then will you create a sizzling six-pack and boast the abdominals of your dreams!
AWESOME ABS HEAVY-DUTY WORKOUT
DAY EXERCISE BODYPART SETS REPS
Monday Standing Vacuum Inner Abs 5 10-20 sec.
Weighted Ball Crunches Upper Abs 2-3 10-15
Cable Ab Crunches Upper Abs 2-3 8-10
Weighted Sit-Ups Upper Abs 2-3 8-10
Wednesday Kneeling Vacuum Inner Abs 5 10-20 sec.
Reverse Sit-Ups Lower Abs 3-5 10-15
Leg Thrusts Lower Abs 3-5 8-12
Friday Standing Vacuum Inner Abs 5 10-20 sec.
Twisting Sit-Ups Abs/Sides 2-3 8-12
Weighted Side Bends Obliques 2-3 10-15
Weighted Twists Obliques 2-3 10-15
