Side navigation menu

Created with by Pablo García Fernández

{HTML}{/HTML}

Friday, July 12, 2013

Diversity of the trainings - the key to abdominal formed "tiles"

         Change the weight and number of repetitions for better development of the abdominal muscles

A hypothesis
Most bodybuilders stick to traditional exercises for abs like crunches, lifting the legs from the VIS, etc. and make them about 20 iterations of the series. But abdominal muscles are no different than biceps that should vary your weights and the number of repetitions to develop better and avoid stagnation.

The study

The research team from Youngstown State University (Ohio) held entities, men and women, workouts for abs 3 or 6 times a week, and a separate group did not do any exercise during this period. The trainees are doing 3 sets of 20 repetitions of all exercises with 30 seconds rest between sets, they are not changing the weights for the entire period. They measured the strength of the muscles of the abdomen at baseline and 11 weeks after starting the program.

The result

Researchers surprised to find that whether the subjects were trained for stomach 3 or 6 times a week, the strength of their abdominal muscles have risen significantly. 

Conclusion

Training with the same resistance, with no change in the number of iterations, leading to sluggish even when it comes to abs.

An advice
Regardless of how often you train your abs, the most important success factor is the diversification of gravity resistance and number of repetitions. Necessarily add weight exercises like crunches with weight prayer pulley crunches machine, etc., to change the resistance. Alternate heavy weights with fewer repetitions (6-8), moderate medium reps (8-15) and light weight (or no weight) with many repetitions (15 +).