How to build a powerful Core, Lower back, and ripped AB Muscles

Anatomy-Of-The-Human-Body

 

There are usually hundreds of commercials on T.V. for AB Gadgets AB gismos, powders and weight loss pills. When polled, mostly everyone and their gold fish want a set of ripped abs and a powerful core. If this were not so, then why are there so many commercials selling you on ab gadgets?

One thing is certain, everybody has a six pack set of abs. Anatomically speaking of course; we all have ab muscles. The reason most people can’t see them is because of the layer of fat covering them or, for those who are somewhat thinner, they are underdeveloped. If attaining a ripped hard set of abs were easily attainable by using the gadgets the infomercials are selling you, then everyone would be walking around with a great set of abs. What they do not tell you is that you must, and I mean MUST bust your butt in the gym or at your home gym along with a sound diet program to develop and condition your abs and core.

There was a time, with the infomercials, where the main focus was just on the abs. Now because of sports like MMA, we hear the word powerful core because of the connective midsection muscles that come into play when training for combat sports. For this blog post, I would like to give you my view point on all things Ab training and how to go about developing your abs and core.

First off, as bodybuilders we should be focusing on the complete core not just the mid-section. The core is comprised of the following:

1) Upper abs

2) Lower abs

3) The Oblique’s

4) The Serratus Muscles

5) The Lower back

Although, from what I have been studying, there really isn’t a division of upper and lower abs based on the book “Convict Conditioning” but for this article we will go into what we have always been taught on upper and lower abs. The first thing you should have in place before venturing out to develop your midsection is a sound nutrition plan. Depending on your health, your diet should automatically be a protein and good fats based diet.

The bulk of your diet should comprise first of high protein, (Meat & Eggs), second, good fats, (Olive oil, Fish Oils, Peanut butter), and then third things like vegetables and some complex carbs like oat meal and rice in limited quantities. This diet is a tried and true proven diet. It is not a complex diet and it is very simple to follow. Next, you must check your calories. You should start with a caloric intake that is 10 calories for every pound of body weight. For example, if you weigh about 250 pounds you multiply that by 10 calories, which comes out to 2500 calories. You should be consuming about 2,500 calories to start your dieting. And of those 2,500 calories your macro-nutrient profile should be 50% protein, 25% good fats and 25% complex carbs. Again, this is a diet that has been around for a very long time. It’s the way guys like Ric Drasin and Arnold Schwarzenegger ate. Next, you begin reducing your caloric intake by 250 calories every two weeks to allow for a healthy reduction in calories. By doing this method slowly, you are not shocking the body with sudden drops in caloric intake, which in turn your body will not eat away at your hard earned muscle and you will still stay strong in your training poundage’s. This method will also help you shed fat and not muscle in a slow controlled manner. Your caloric intake, once you have reduced it significantly, should be no lower that say 1500 to 1200. This all depends on how you look, if you abs are showing and how strong you are in your training sessions. If you feel you are losing too much muscle then increase your caloric intake keeping the macro nutrient profile intact. There are many ways to diet for a ripped set of abs so keep in mind that this is the method that I have used with great success.

(Note: Please visit JohnDoebodybuilding.com for some great information on this topic and many others bodybuilding training topics as well.)

Now we go into the training exercises; there are hundreds of exercises that work the midsection and lower back. I would like to start by giving you a program that personally use and believe that you will have some nice success with as well.

My ab routine begins with the following:

1) Decline leg raises on a decline bench. 5 sets of 20 reps with ankle weight that weigh 20 pounds.

2) Crunches with feet hooked under the rollers of my lat machine. I hold a 30 pound kettelbell at arm’s length for difficulty and crunch all the way up for 5 sets of 20-25 reps.

3) Russian twists with a 25 pound plate 3 sets of 15 reps.

4) Stiff leg dead-lifts or hyper-extensions or both depending on certain factors. 3 to 5 sets of 20 reps for each movement.

5) Reverse hyper-extensions with the York iron shoes with 10 pounds. I perform 3 sets of 10 to 15 reps; this is optional.

When I perform a program of just core ab work I usually include all of the exercises mentioned and finish off the routine with the P90X ab ripper X program. If you study this program, you will notice that the whole entire core is being worked. Another great exercise to perform in the ab wheel roll out. This exercise really works everything; your lower back, abs, arms and legs. When I want to include some ab training to my other muscle group training sessions, I use the ab wheel because it works everything. I usually do three to four sets of ten roll outs with the wheel.

Now, you have decided that you want to specialize on abs right? Ok, you can use the exercise program I presented here or switch it around if you like and do your ab training two to three times weekly, although I feel that twice weekly is plenty and the core ab workout should be the only workout you do. If you plan to add ab work to your other muscle group training program, then perform you ab training at the beginning of your training session and pick a simple exercise that hits everything like the ab roll out with the wheel. On ab only workout days, perform the program I gave you and finish it off with the P90X Ab ripper X program. And if you are really a warrior, after finishing off your ab training with the P90X ab ripper x program, grab the ab wheel and do two sets of kneeling ab rollouts.

If you follow some of the advice I presented here you will definitely develop a powerful core and nice set of abs.

Now go give it a try and let me know how it works for you. I have also included a youtube video of the P90X ab ripper x video you can use when following the ab program I have outlined for you.

AB RIPPER X P90X

Until Next Time.

God Bless.

I.A.A.M.

  • Great post bro!

    • Intense Apex Alpha Male

      Thank brother Jose.

  • lewis

    thank you for this great info i will definitely use this program thanks once again god bless you

    • Intense Apex Alpha Male

      Thanks Lewis.

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