The Road Map To Getting Shredded by Kemp Scott

Author:Kemp, Scott [Kemp, Scott]
Language: eng
Format: epub
Published: 2014-04-01T21:00:00+00:00

Exercising the abs is done every day without even knowing it, from standing up out of a chair, to walking down the street, but these simple daily activities will obviously not give you the tight core you desire. You need to do specific targeted movements to exercise all your ab muscles in order to have a well-rounded and defined core. Your Serratus Anteriors are worked during pull downs or pull over’s and I like to focus those more so into a back program. The Transverse abs are worked during stabilization and balance exercises, such as a plank or even a standing barbell curl. The transverse are not the muscle that gives you the deep defined abs either.

Which leaves us with two remaining: the obliques and the rectus abdominis. The rectus abs are really broken up into two parts when isolating them in exercise, the upper and lower. Any ab exercise where you bring your body to your legs you are working the upper abdominis and any time you bring your legs to your body you work the lower. As we mentioned earlier with the obliques, they are responsible for rotation and twisting, so any twisting ab workout targets the obliques. That all being said, when working the ab muscles, focus on 3 areas: upper, lower and sides.

Frequency There is always controversy on how often to work your abs. Some people say you can hit them every day because they heal faster then major muscles. Other people say 2-3 times a week is plenty to get them to grow. Here is my theory: do what works for you. I have tried both sides of the spectrum while having extremely low body fat for physique shows and I have to say, my abs always look best when I hit them every day. Sometimes even twice a day! But I also know plenty of people who will only hit them 2-3 times a week and they have amazing abs.

So my advice is start out 2-3 times a week and progress into an every day program if you have not found the results you want. When to hit abs is not important like your weight training and cardio is. Abs can be done anytime during your program. Personally, I like to hit them after cardio or after weight training. Some people are too exhausted at this point during their workout, and should focus on their abs before weight training to make sure they don’t get a half-assed ab workout. When doing abs you need to focus on hitting all three major areas. Work them in a circuit alternating the desired target areas. Pick 1-2 upper, 1-2 lower, and 1-2 obliques. Make sure half are bodyweight, high rep workout and half are weighted low rep workouts.

Total 3-6 Exercises 3-4 Rounds

BODY WEIGHT HIGH REPS

Upper Body • Decline sit-ups

• Decline sit ups, holding weight

• Ab machine crunches

• Crunches

• Sit-ups

• Rope crunches on knee

• Rope crunches on feet

• Medicine ball or bosu ball crunches

Lower Body • Laying leg

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