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By
Charles Staley, B.Sc, MSS
Director, Staley Training Systems |
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Here are 10 of the most overlooked
and misunderstood facts about abdominal training - some of
these may fly in the face of what you THINK you know to be
facts! Keep an open mind and read the explanations.
You may still not agree but
it might just change your ideas on how your abs should be
trained.
This is Part 1 - keep your eyes
peeled for Part 2, coming soon!
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1. Using A Belt Makes Your Abs
Stronger, Not Weaker.
This is perhaps on of the most pervasive
myths that people hold about abdominal training, and about training
in general. Let's apply some simple common sense to the issue: if
you can lift more weight with a belt than without (and virtually
all people can), are your abs "asleep" as many people
who have you believe? Or, are they working harder than they would
be without a belt?
The reason you're stronger with a
belt is that it gives your abs something to contract against. Imagine
you want to train your legs and all you have is two primitive options:
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1) You can "leg press"
a heavy box by pushing against it with your feet while sitting
on a slick floor. Or…
2) You "leg press"
a heavy box by pushing it with your feet while sitting on
the floor with your back against a solid wall.
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Which option do you
think will result in more tension for your leg muscles? Obviously
the second option is far preferable, because by wedging yourself
between an immovable object and a heavy moveable object, you can
create a high level of tension on the muscle's you're trying to
train.
Using a belt during
heavy squats, deadlifts, or Olympic lifts works the same way-
by giving your abs something to push against, they can create
greater intra-abdominal pressure, allowing you to 1) lift more
and 2) lift more with less chance of spinal injury.
Just having a belt
however, doesn't ensure success- you've gotta use it properly.
The three key things to remember are:
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1) Wear the belt
high enough so your abs can exert pressure against it- many
people wear a belt too low and rob themselves of the potential
benefit
2) Don't wear
the belt too tight- a looser fit allows your abs to get
better leverage against the belt. And finally…
3) Get a high
quality belt- some nylon/Velcro belts won't stand up to
heavy use. Case in point: I recently purchased such a belt
from my local Sports Authority and broke the buckle the
first time I used it (must be my weakened abs from excessive
belt use). Thinking it was a fluke, I returned the belt
for a new one, and once again, broke it the first time I
used it.
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2. Having A 6-Pack Is About Diet, Not Training
You can train abs,
all abs, nothing but abs, all the time, and still not have a six
pack UNLESS- and here's the kicker- unless you're below 10% bodyfat.
And probably you'll need to be below 8% bodyfat. The truth is
you already have abs- you just can't see them. Since this isn't
a nutrition article, I won't elaborate on how you should eat,
so if you need help in that area, you might consider an expert
nutrition consultation (click
here to see some options we offer)
Now of course, you
can drop bodyfat through training as well, but not "ab training
per se:" instead, focus your efforts on challenging the largest
possible muscle groups. My favorites include heavy weight circuits
including a mix of Olympic lifts, power lifts, and strongman lifts.
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3.
The Main Function Of Your Abs Is Not Force Production
Although the
abdominal muscles can and do function to flex and rotate
the trunk, I'd argue that their primary function is to prevent
unwanted motion. Specifically, strong abs help to protect
the spine in two ways:
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1) They create intra-abdominal
pressure which helps to counteract compressive forces
resulting from axial loading (e.g., squats, deadlifts)
2) They help to prevent
forces that take the spine out of its preferred
neutral position. More on this in the second installment
next week….
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Click Here For Part 2
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About
The Author
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His colleagues call him an
iconoclast, a visionary, a rule-breaker. His clients call
him “The Secret Weapon” for his ability to see
what other coaches miss. Charles calls himself a “geek”
who struggled in Phys Ed throughout school. Whatever you
call him, Charles’ methods are ahead of their time
and quickly produce serious results. His counter-intuitive
approach and self-effacing demeanor have lead to appearances
on NBC’s The TODAY Show and The CBS Early Show.
Currently, Charles competes
in Olympic-style weightlifting on the master’s circuit,
with a 3-year goal of qualifying for the 2009 Master’s
World Championships.
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