Because of tradition, abdominal exercises are often executed in long sets of 50, 100, or even 200 repetitions. Friends even turn it into a contest: – “I did 4 sets of 200!” – “Really? I did 6 of 300.”
Who would get the best results from their abdominal exercises in this scenario? No one. Here’s why.
Long sets of abdominal exercises are not optimal if you want six pack abs. It’s basic physiology: muscles grow better on heavy, medium-repetition (about 8-12) sets. Would you train your chest using 4 sets of 200 repetitions? I thought so. Abdominal muscles are no different, and they need to grow if you want them to show.
But let’s say you can do 12 crunches. Do you stop there (since sets of 8-12 work best)? Of course not. You need to make the crunches harder by increasing the weight you lift every repetition. But how? By positioning your arms differently. Following are 3 arm positions you can use with all abdominal exercises to make them harder and more effective at building six pack abs.
1. Arms along your sides. Can’t get any easier.
2. Arms crossed across your chest. Intermediate difficulty.
3. Hands behind your head.
4. Arms overhead. Can’t get any harder Without adding external weights.
5. Arms crossed across your chest, with some external resistance (a plate or a heavy book, for example).
So, keeping with the crunch example, once you hit 12 repetitions with your arms along your sides, start your next set with your arms crossed across your chest.
Again, once you can do 12 repetitions with your arms crossed across your chest, start your next abdominal exercise set with your arms overhead.
Once your can do 12 repetitions with your arms overhead, you’ll want to use some form of external weight (dumbbell, plate, dictionary, etc.). You can hold it across your chest (some people feel more comfortable that way) or at arm’s length, overhead. The same principle also applies to all abdominal exercises: when you hit 12 repetitions, increase the difficulty by changing your arm’s position.
Next time you’re about to start a set of 200 crunches, try crossing your arms across your chest. See how many repetitions you can perform this way, and how the burn in your abdominals feel. Then drop me a line at my website below.
Related articles from around the web:
Related searches: How To Get Six Pack Abs, Get Six Pack Abs, How To Six Pack Abs, Six Pack Abs How, To Get Six Pack Abs, The Crunch, Abdomen, Abdominal exercise, Rectus abdominis muscle, Strength training, Physical exercise, Chest, Muscle,
The Truth About 6 Pack Abs (Photo credit: Peter Kudlacz)
Heaven – michael h (Photo credit: Michael Taggart Photography)
Yoga: The Alternate Routeto A Stress-free Street
If you are searching for a proven means to attain a healthy body in a healthy mind, then this time-tested system is for you. It is intensively researched and molded into a combined system by the Indian gurus down the ages. Be it spiritual, mental or physical, this technique can be practiced by anybody at […]
The Renowned Conditioning Styles Of The The Latest Mari Winsor’s Pilates Method Workout
With Mari Winsor’s Pilates Method becoming 1 of the greatest maturing types of exercise methods it has picked up oodles of attention on television, Radio and even from movie stars like Daisy Fuentes. In view of the fact that Mari Winsor’s Pilates Method was initiated by Joseph Pilates, a German National, there have been a […]
A Trainer’s Must-have Equipment List
Whether you’re a newly certified trainer or a seasoned trainer who is considering going solo, you’ll need a few pieces of fitness equipment to get started on your training journey. Although there are hundreds of body-weight exercises you can do with your clients, you’ll want some tools to keep them excited and challenged. You can […]
Three Basic Factors To Sexy Abs!
<img style="float:right;margin:5px 0px 5px 10px;" alt="English: Pulldown exercise, which strengthens the arms and back FranÃ§ais : Formation de rÃ©sistance par un vieillard, Hollywood Ð ÑÑÑÐºÐ¸Ð¹: ÐÐ½ÐµÐ²Ð¼Ð°ÑÐ¸ÑÐµÑÐºÐ¸ ÑÐµÐ³ÑÐ»Ð¸ÑÑÐµÐ¼Ð°Ñ ÑÑÐ³Ð° Ð½Ð° ÑÑÐµÐ½Ð°Ð¶ÑÑÐµ Ð´Ð»Ñ Ð¿Ð¾Ð¶Ð¸Ð»ÑÑ , ÐÐ¾Ð»Ð»Ð¸Ð²ÑÐ´" src="//upload.wikimedia.org/wikipedia/commons/thumb/d/dc/UPSTREAM_FITNESS-7.jpg/350px-UPSTREAM_FITNESS-7.jpg”> There are three basic factors that will help you lose your belly: strength training (which increases resting metabolic rate), cardiovascular exercise (which […]