View Single Post
Old 10-10-2011, 10:09 AM   #12
Chillen
Senior Member
Max Brawn
Points: 6,498, Level: 52 Points: 6,498, Level: 52 Points: 6,498, Level: 52
Activity: 8% Activity: 8% Activity: 8%
 
Chillen's Avatar
 

Join Date: Feb 2011
Location: Kansas
Posts: 1,875
Training Exp: 5+ years
Training Type: Bodybuilding
Fav Exercise: Pullup/Bent Over Row
Fav Supp: Feeding the Brain
Reputation: 129799
Chillen is a master memberChillen is a master memberChillen is a master memberChillen is a master memberChillen is a master memberChillen is a master memberChillen is a master memberChillen is a master memberChillen is a master memberChillen is a master memberChillen is a master member
Default

Quote:
Originally Posted by Roy1787 View Post
I understand that abs are made in the kitchen. How do we train them properly so they look thicker when they are revealed? Is it better to train them more frequently and do we need resistance or volume?
Genetically speaking, you are predisposed to your genetic disposition, and they do not "grow-like" other muscle parts. Concerning the core, I looked at them more in line in what they are "designed to do", and designed my workout structure around this concept. For example, if I am leaning down, and wanting to reveal the core (through dietary structure, and metabolic-like weight training), I will peform the Front Squat, instead of the Back Squat. The base reason, for this is the fact that the core takes on more of a "stability and control" position during the execution of the movement as compared to the Back Squat. Which is one of its primary functions. In addition, when running a circuit, I will add in Prone Planks, and Renegade Rows (right after completing the Front Squat), as these are close kin to the same thing: "Stability and support", during the execution of the movement, which, again, is the primary purpose of this muscle group. In addition, the core gets indirect work when performing the Military Press, Pull-ups, and other compound movements (say like the Dead lift as well). Directly, I have performed weighted progressive decline Sit-ups around my split circuit, but I performed them only in 30 degrees up. In addition, direct core work would include weighted stability ball crunch, but its not the mainstay of my program. I have always had overly large core structure. What I can say is that during the years I have trained, they have not grown much, but strength has improved greatly. Hope this helps, if you need more information, let me know.
__________________
Age: 53

After losing 40+ unwanted lbs:

At 152/154lbs:


At 162-168:
Chillen is online now   Reply With Quote