Post by roysdonj on Dec 23, 2008 4:54:11 GMT -8
Abdominal Training
I have reviewed many different abdominal workout programs over the past few years and am curious to know if anyone else sees a significant set of problems with the majority of them.
My first concern is that most of these programs use static contraction exercises, in which the transverse and rectus abdominis are locked in a fixed position. These sure will make your tummy a little tighter, but does not serve to strengthen either of the muscles. Vacuum holds will strengthen the transverse abdominis much more quickly and functional concentric flexion and eccentric extension of the iliofemoral joints will strengthen the rectus abdominis. Hanging knee raises, inclined leg lifts, and resisted transverse spinal motions are all excellent examples of these types of strengthening movements.
I am a little tired of seeing people do highly functional upper and lower body exercises and useless, archaic training techniques for the abdominal muscles. Let’s talk about rep ranges. Why is it that every other skeletal muscle in the body is trained with an 8-20 rep range and trained once or twice a week for bodybuilding, but the abdominals are trained with a 100-500 rep range every single day? The usual response is, “Well, the abs receive more direct blood flow, which means they heal faster,” which somehow negates the fact that it is not a cardiac muscle.
I am curious to know if anyone has a legitimate reason why it is more beneficial to use static contractions, versus training the abs like a normal muscle group with 18-14 sets of 12-20 reps of exercises using full ranges of motion and adequate resistance to bring the muscles to failure on each set. If not, it may just be advisable to just use the aforementioned training approach for the lower trunk.
I have reviewed many different abdominal workout programs over the past few years and am curious to know if anyone else sees a significant set of problems with the majority of them.
My first concern is that most of these programs use static contraction exercises, in which the transverse and rectus abdominis are locked in a fixed position. These sure will make your tummy a little tighter, but does not serve to strengthen either of the muscles. Vacuum holds will strengthen the transverse abdominis much more quickly and functional concentric flexion and eccentric extension of the iliofemoral joints will strengthen the rectus abdominis. Hanging knee raises, inclined leg lifts, and resisted transverse spinal motions are all excellent examples of these types of strengthening movements.
I am a little tired of seeing people do highly functional upper and lower body exercises and useless, archaic training techniques for the abdominal muscles. Let’s talk about rep ranges. Why is it that every other skeletal muscle in the body is trained with an 8-20 rep range and trained once or twice a week for bodybuilding, but the abdominals are trained with a 100-500 rep range every single day? The usual response is, “Well, the abs receive more direct blood flow, which means they heal faster,” which somehow negates the fact that it is not a cardiac muscle.
I am curious to know if anyone has a legitimate reason why it is more beneficial to use static contractions, versus training the abs like a normal muscle group with 18-14 sets of 12-20 reps of exercises using full ranges of motion and adequate resistance to bring the muscles to failure on each set. If not, it may just be advisable to just use the aforementioned training approach for the lower trunk.