With the arrival of spring, many bodybuilders are heading to the beaches, pools and wherever they can take their shirt off for the girls. Spring and summer represent themselves as the cutting periods in a bodybuilders life where they shed the extra pounds and body fat that they acquired during their bulking phase.
With the arrival of spring, many bodybuilders are heading to the beaches, pools and wherever they can take their shirt off for the girls. Spring and summer represent themselves as the cutting periods in a bodybuilders life.
Probably the most talk about subject during the cutting phase has regarded the abdominals. We all want abdominals as do the girls, who want our abdominals. This article will describe a revolutionary new way to train the abdominals and also provide a few tips.
Breaking Down Muscle Groups
After changing my workout routine from a 4-day to a 3-day, I noticed dramatic improvement with strength and muscle growth. Before my change, I was naïve and ignorant about the science of bodybuilding; so I would train biceps and triceps on the same, etc.
After learning to break the muscle apart and train each section of the muscle separately, I gained more muscle growth and strength.
Nonetheless, I was still naïve with my abdominal training. One day, I thought: Why not break my abdominal muscles down and train each section differently? So on my Monday workout, I started this program by only training my lower abdominals. Then, on Wednesday, I tried my midsection/obliques. And on Friday, I trained my upper abdominals.
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Eating the right foods and throwing some cardio training in every other day,
my abdominals have become amazingly ripped. What used to be rolls of
extended muscle tissue are now tight, square-shaped, ripped abs.
Of course, there were other factors in my abdominal training that supplemented to my drastic change in shape. One was that I placed an emphasis on my lats during my back workout. With this, my obliques became more visible and shapely.
Another supplement to my abdominal training was of course diet. I think everyone knows what to eat and what not to eat - there are tons of articles on bodybuilding.com about this subject.
Another tip for abdominal training was my cardio. I usually run in the morning because this is the time when the most fat is susceptible to burning. Although it was decent weather and I could have wore some shorts and a shirt, I opted for winter clothes.
I bundled myself up with a sweatshirt, sweat pants and a snow cap and within a couple of minutes, sweat was dripping - a clear sign of intensity. There are supplements out there that aid the fat loss process. Currently, the only fat loss supplement I am using is L-Carnitine. Other supplements I use include protein, ZMA, Glutamine and amino acids.
Below are some exercises that aided me in reaching my goal:
- Incline Sit Ups (with weight),
- Side Bends with Dumbbell
- Side Bends -
With midsection on weight bench and feet secured under something allowing
your upper body to be suspended - lower down to touch the floor with your
arms crossed and come back up.
- Russian Twists -
Sit on bench and bend to a 45 degree backward, remaining suspended in air.
Use a light weight and hold away from you with your arms straight and
out-stretched. Slowly lower to your left until you have gone 90 degrees and
then come back up. Do the same for the right side.
Those are the exercises that I incorporate into my sectional ab training.
Remember, train your abs like you train every other muscle. I only do 3
sets of 8 reps on each ab exercise. Go slow to feel the burn and
concentrate on your abs while doing the exercise.
- Seated/Weight pull downs
- Lying Weighted Crunches
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