Want Abs - How About 6 Pack Abs

Training your abdominal muscles has recently gained much popularity, unfortunately, this also brings the opportunity for a lot of misinformation and just plain hype. All kinds of different gadgets promise you the highly prized "6 pack abs" that everybody wants. I'll give you some tips that will allow you to maximize training of your abdominal muscles with ordinary, everyday gym equipment.

There is absolutely nothing unique about our abdominal muscles as far as the training and the response to training. These principles that apply to exercising every other muscle also applies to exercising the abdominal muscles. The three critical parts of exercising your abdominal muscles are:

A - Highly intense muscle overload
B - Progressively higher intensity from one workout to next
C - Proper interval of your workouts so as to avoid over training or under training

Many people will do sit ups or crunches as an abdominal exercise. While these may be good abdominal exercises that satisfy point A mentioned above, do people really use them in such a way as to satisfy point B above? An individual will only gain development when the muscles are overloaded to a point above normal load. Therefore, if you were to only do 30 crunches per day for 2 years, why would your abdominal muscles develop above an beyond that capacity? The short answer is, they won't.

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To gain new development in your abdominal area, you positively must increase the intensity of your abdominal workout.

You may want to add a few more crunches every other day, but that will really only increases duration, there is a much better way to get quicker results.

These abdominal exercises have been proven to work

A- Utilize weighted crunches
B- Utilize weighted incline sit ups
C- Utilize weighted sit ups

The very best way of doing a weighted crunch is to lie on the floor with your head as close to the low pulley weight stack. Use the rope handle attachment, take hold of the ends and at the same time pull on the cable until it is taut while your hands are at rest by the side of your head very near your ears.

Contract your abdominal muscles in a typical crunch that will lift your shoulders off of the floor and pulls the weight stacks up about an inch or so. Typically, select a weight that is too heavy that you are only able to do 8 to 12 repetitions. If you are unable to gain access to a "low pulley", here is a great alternative. You may utilize the high pulley that normally is reserved for lat pull downs. Start by kneeling on the floor, or you can be seated in the seat directly below the rope handles that are attached to this high pulley. Now, lock your legs below the hold down. Now, pull the handles into a position right next to your ears, now contract your abdominal muscles into a crunch that will raise the stack of weights by a 1-2 inches. Once again, select a weight that is too heavy that you are only able to do 8 to 12 repetitions.

As another alternative, you may also lie on the floor and do the sit up or crunch while at the same time holding a barbell plate up against the chest. There is a limitation to this way of exercise. You will find that as you progress, you will not be able to safely hold this amount of weight safely against your chest.

At each successive workout, try for a 5% to 15% increase in additional weight. If you are finding it difficult to add 5% to the weight, start taking more time off between workouts.

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