Ab Mania
By
Jamie Hale
The following is an excerpt from
Knowledge and Nonsense: The Science of Nutrition and Exercise.
The abdominals are the most overemphasized muscle group in physical training.
Virtually everyone is obsessed with seeing the six-pack (which is a matter of
having a low body fat percentage and low amounts of extracellular fluid).
Training the mid-section using thousands of repetitions does little to enhance
mid-section maximal strength. Over reliance on mid-section movements can also
lead to an imbalance in overall fitness.
The average trainee places too much emphasis on abdominal training at the
expense of back training. It is the back muscles (erector spinae) that offer
direct protection to the spine. Trainers who advise clients to train their
abdominals if they want to strengthen their lower back have no idea what they’re
talking about. To strengthen the lower back, you need to train the lower back.
Most general fitness enthusiasts don’t devote a sufficient amount of time and
energy to training the lower back. Quite often, this is due to information they
received from gym personnel or their favorite fitness magazine that suggested
minimal lower back training. The lower back isn’t often considered a show muscle
(aesthetically pleasing or impressive to onlookers). This makes it even less
important in the eyes of many trainees.
Doing thousands of low intensity reps promotes strength endurance but does
little to enhance maximal strength or power (with the exception of newbie
programs where any stimulus can be high intensity relative to the previous
regimen of doing nothing). Overemphasis on trunk flexion is also commonplace.
This can result in tight hip flexors and can decrease the functional range of
movement of the hip extensors, which play an important role in jumping, kicking,
running, and other activities performed in every day life. It is important that
rotational movements, lateral flexion, trunk extension, and core stabilizer XE
"stabilizer" movements all be incorporated into a mid-section conditioning
program.
Another thing to think about is why almost all abdominal exercises are
performed while lying down. In most sports and every day activities, your
mid-section is not subjected to heavy stress while lying down. Get off your back
and perform some standing mid-section movements such as overhead squats,
standing trunk flexion, windmills, and oblique twists.
There are thousands of books, videos, and infomercials dedicated to abdominal
training. For the most part, these over-hyped circus ads are ridiculous. Below
is further information regarding training of the abdominals and mid-section.
___________________________________________________________
The following is an excerpt from Ab Training Season by
Jamie Hale.
The abdominals consist of the rectus abdominus, internal and external
obliques, and transverse abdominus. The primary role of the rectus abdominus is
trunk flexion. Trunk flexion occurs when the sternum approaches the pelvis. The
obliques form the middle layer of the abdominal wall. They are involved in trunk
flexion and rotation (crunches and Russian twists).
The deepest layers of the abdominal wall are called the transverse abdominus.
These muscles serve as one of the primary respiratory muscles. The abdominals
are constantly activated as they stabilize the torso during most movements. The
rectus abdominus is crossed by fibrous bands, which are called the tendinous
inscriptions (or tendinous intersections). These inscriptions pass transversely
or obliquely across the muscle in a zigzag course. They rarely extend completely
through its substance and may pass only halfway across it. These intersections
give the muscle the six-pack (or eight-pack in some cases) look in trainees with
low body fat percentages (and even more so with low levels of midsection
extracellular fluid).
The practical implications for abdominal and trunk exercises are as follows:
- Straight leg crunches greatly inhibit hip flexor stimulation.
- High rep abdominal training has minimal effects on strengthening the abs
(maximal strength).
- Hanging leg raises or knee raises are a poor abdominal movement unless
performed with a pike movement.
- Do not neglect training the lower back.
- Lower backs are generally weak because they are not exercised, not
because the abdominals are weak.
- Lumbar stress and hip flexor activity increase when the legs are held or
anchored.
- Beyond 30 degrees above horizontal, the abdominals become less active
because the hip flexors become the prime movers.
- Abdominal training does not reduce fat around the waist line.
- Maximal sit-up repetitions are primarily a test of hip flexor endurance.
- Leg throw downs can produce a large torque on the hips and great stress
on the lumbar region.
- Side bends activate the side flexors (quadratus lumborum).
- Sucking in the abs does not enhance the quality of abdominal training
(in fact, this technique can decrease stabilizer XE "stabilizer" strength
and can be dangerous in some circumstances such as heavy squatting).
- To adequately strengthen the abs, add resistance.
- The abdominals are one body part. Do not neglect the remainder of the
body.
- Low body fat and extracellular fluid levels primarily determine the six
pack (clearly defined mid-section) look.
- The overwhelming majority of abdominal infomercial devices are
ineffective.
To adequately strengthen the mid-section, concentrate on trunk flexion,
rotation, lateral flexion, trunk extension, and core stabilizer XE "stabilizer"
movements (progressive increases in load and total work are necessary to
optimize strength and hypertrophy). To enhance abdominal definition XE
"abdominal definition" , concentrate on lowering body fat and extracellular
fluid levels.
Sit-up testing XE "Sit-up testing"
Is testing the maximum number of sit-ups or crunches that someone can do in a
given time valuable? This is a widespread practice in the military, gym classes,
and the fitness industry.
The practical implications regarding sit-up testing (for time) are as
follows:
- This is a test of local muscular endurance, but the primary role of
these muscles in every day life is stabilization, which is largely
determined by maximal strength.
- Testing abdominal muscular endurance can’t be extrapolated to apply to
overall muscle endurance (similar to using a sit and reach test to determine
overall flexibility).
- The speedy execution of sit-ups strongly and reflexively recruits the
hip flexors as well as the abdominals. Thus, this test can’t be referred to
as a test of abdominal endurance alone.
- This type of test does not give any indication of static endurance
(holding the body at different angles of trunk flexion).
- The time element takes away from testing for full capacity endurance
(repetitions to concentric failure), but tells us the amount of work done
per unit of time.
- Almost all abdominal testing is done from a lying position, but sports
and everyday activities that require heightened force production or
stabilization occur in a standing position.
- Trunk flexion tests are rarely combined with trunk extension tests,
though they should be. To develop a strong lower back, you need to train the
lower back.
Jamie Hale is a sports conditioning coach, author, gym owner, and fitness
and nutrition consultant. He has contributed to numerous exercise and sports
publications (nationally and internationally) and has authored four books. He is
currently working on his fifth book titled, Protein Essentials: What Every
Athlete Needs to Know. Jamie is a member of the World Marital Arts Hall of Fame
in recognition of his conditioning work with martial artists. He is considered
by most in the industry as a specialist in agility and sledgehammer training and
is also known for his ability to get bodybuilders as lean and dry as bone for
competition. To learn more about Jamie, visit his website at
www.maxcondition.com or contact him by phone at (859) 737-2753. He is available
for seminars and camps as well.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.