Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

The abs are like any other muscle they require

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The abs are like any other muscle: they require progressive overload to grow, and that can only be accomplished by adding resistance to exercises. You don’t have to add weight to all of your ab training, but you must do some if you want abs that pop. I’ve found that abs seem to respond best to a combination of weighted and unweighted work. Here’s how I like to do it: • Do a set of a weighted exercise like the cable crunch, captain’s chair leg raise, or hanging leg raise for 10 to 12 reps (you can add weight to the latter two by snatching a dumbbell in between your feet). • Go directly into 1 set of an unweighted exercise, to failure. • Go directly into 1 set of an unweighted exercise, to failure. • Rest 2 to 3 minutes. For example: • Do a set of cable crunches in the 10- to 12-rep range. • Go directly into 1 set of captain’s chair leg raises, to failure. • Go directly into 1 set of air bicycles, to failure. • Rest 2 to 3 minutes. Do 3 to 6 of these circuits two or three times per week, and your abs and obliques will develop. In terms of developing the rest of your core muscles, heavy compound weightlifting exercises like the deadlift, squat, and military press get the job done better than special “core exercises,” 30 particularly when performed with heavy weight. 31 Nothing else is needed here. All right then, that’s it for the exercises you’ll be doing on the Bigger Leaner
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Stronger program. In the next chapter, you’re going to learn how to build workouts with them! BOTTOM LINE Building muscle and strength doesn’t require that you constantly “challenge” your muscles with new, exotic exercises. It only requires that you make progress with a relatively small number of exercises that maximally challenge each muscle group and enable you to safely overload them over time. This not only simplifies your goals, but it also makes working out more enjoyable. You go into every workout knowing exactly what you’re doing and why, and you’re able to easily track your progress over time. CHAPTER SUMMARY INTRODUCTION • Out of the hundreds and hundreds of exercises you could possibly do, four reign supreme: the squat, deadlift, bench press, and military press. • Heavy half-reps, whether on the bench press, military press, or squat, put large amounts of strain on your joints, tendons, and ligaments—much more than if you were moving less weight through a proper, full range of motion, gradually strengthening the muscles and supporting tissues. THE SQUAT • As long as you use proper form, the squat does not put your back or knees at risk of injury. • If you can avoid it, don’t squat on a Smith machine. • Don’t use a powerlifter’s wide squatting stance unless you’re actually powerlifting.
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  • Winter '17
  • Santos O'Neill Garcia
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