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

Properly developed as well such as the obliques

Info icon This preview shows pages 242–244. Sign up to view the full content.

properly developed as well such as the obliques (external mainly), the transversus abdominis (or “TVA” as it’s commonly referred to), and the serratus anterior. How do you get these muscles to pop, you’re wondering? Well… No number of ab exercises alone will give you a great six pack. No matter how simple or fancy the exercises, they are not the “shortcut to six- pack abs.” Yes, ab exercises are necessary for developing a solid core, but it takes more than weekly ab challenges to get the look you desire. Just deadlifting and squatting isn’t enough. I don’t know how many times I’ve heard the following: “I don’t train abs; I squat and deadlift.” And these guys and girls usually have unimpressive cores. The reality is these two exercises, even when performed with heavy weight (80+ percent of 1RM), just don’t involve the “show” muscles of the rectus abdominis, the tranversus abdominis, and the external obliques as much as people think. 29 Now, don’t get me wrong: heavy squatting and deadlifting do help build an all- around great core, but they aren’t enough on their own. Just being lean isn’t enough, either. It’s true that you need to have low levels of body fat for your abs to fully show. For us guys, they start becoming visible as you get under 10 percent body fat (20 percent body fat for girls). But you can get very lean and still not have the six-pack look you want because most people’s cores aren’t naturally developed enough to have the deep cuts and pronounced lines that make for a truly outstanding six pack. What does it take to get a killer core, then? The full six-pack look requires both low body fat levels and well-developed core muscles, and that means doing two things: Reducing your body fat percentage. Our rectus abdominis doesn’t start showing until we reach the 10 percent range, and the rest of the core muscles don’t pop until we reach the 8 percent range. Just know that no matter how great your core muscles are developed, you will not achieve the look you want if your body fat percentage is too high. Regularly performing the right ab and core exercises. Building a great six-pack requires that you do both ab exercises that train your rectus abdominis and exercises that train the other core muscles that complete the look we want. What are the right exercises, then? Let’s find out…
Image of page 242

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

Cable Crunch Hanging Leg Raise Captain’s Chair Leg Raise Ab Roller Air Bicycles Flat Bench Lying Leg Raise Decline Crunch I didn’t just choose these at random. Research led by Peter Francis, PhD at the Biomechanics Lab at San Diego State University showed them to be the most effective for training the rectus abdominis and obliques. One of the biggest ab training mistakes most people make is that they don’t perform any weighted ab exercises. The result is the ability to do a bazillion crunches or leg raises…but with abs that look small and underdeveloped.
Image of page 243
Image of page 244
This is the end of the preview. Sign up to access the rest of the document.
  • Winter '17
  • Santos O'Neill Garcia
  • History

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern