👉🏽Ab Training...the Cable Crunch👈🏽.
•To work the Rectus Abdominals, we need to focus purely on the flexion and extension of the spine.
•Avoid extraneous Movements. I see people using way too much momentum and practically touching the cable stack between each rep. It’s a great work to let every muscle but your abs do the movement.
•Contract your abs as hard as you can in the bottom position. Use the same intensity here as you would when you are contracting your biceps during a curl or your quads during a leg extension.
•Squeeze your Glutes throughout the entire range of motion. I have found, subjectively, that doing this reduces any and all strain in the lower back. It feels like my abdominals are working hard throughout the range and at no point is there any discomfort.
A few additional notes in regards to Abdominal training👇🏽.
👉🏽Avoid excessive frequency and volume. If you’re bracing correctly during your regular weight training, you will not need to do excessive amounts of abdominal work. In fact, doing too much may hinder your ability to brace (due to fatigue) when you’re training your bigger lifts in subsequent workouts.
👉🏽Training abs does not “melt body fat”. Training abs will help with your ability to brace during exercises and may help to improve the aesthetic of the mid section ONLY when your body fat is low enough to reveal your “six pack”. Diet is still the number one way to a lean midline. Remember this the next time you think “I don’t have a six pack, I need to do more core work”.
👉🏽The muscle fibre typing in your Rectus abdominals is going to be the same as it is in your Quads, Chest, Biceps , Shoulders, Hamstrings etc etc etc. my point? Would you do 50+ reps on the bench in an attempt to strengthen and grow your pecs? Probably not- it certainly wouldn’t be the optimal way to achieve your goal, so please stop attempting 50+ rep sets for your Abdominals.
👉🏽I hate the word “Abs” I have cringed every time I have typed it in this post- anyone else hate it?🤦🏼♂️😂