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 Death to Crunching by Scott Abel

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AuteurMessage
mihou
Rang: Administrateur
mihou


Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005

Death to Crunching by Scott Abel Empty
31102008
MessageDeath to Crunching by Scott Abel

Death to Crunching
by Scott Abel
Some time ago, I saw a news report about a guy who'd set
some kind of world record for sit-ups. I'll admit he was
impressive; he could do thousands. And yet, the guy had no visible
abdominal development. Not even a cosmetic outline.
If the purpose of sit-ups is to train abdominal muscles, why
wouldn't the world-record holder have some signs of ab
development? The answer is simple: He'd trained his body to
perform an exercise. He wasn't training his muscles at all.
Traditional ab training is based on the idea that the muscles
function by bringing your pelvis closer to your rib cage. According
to that simplistic view of biomechanics, any movements that
accomplish this, like sit-ups and leg raises and all their
variations, also accomplish your goal of training your
abs.
But, as I said, they don't.
They also fail to give you all the other things you're
looking for when you work your abs: a narrow waist, a pain-free
lower back, and a stronger body in general.
How to accomplish all that, if traditional ab training
doesn't do the trick? Sports offer a clue.


Athletic Supporters
I'll say this up front: You can't look at someone with
an exceptional body or body part and assume that you can achieve
the same results by mimicking his workouts. Setting aside the issue
of genetics — you can't train a powerlifter to look like
a runner, just as you can't train a runner to look like a
powerlifter — there's far too much individual variation in
the way we respond to the workouts we do.
We can, though, look at systems of training and draw some
conclusions about adaptive responses.
Let's start with gymnasts and acrobats. To the best of my
knowledge, few of them do any formal abdominal training, yet any
one of them has abs bodybuilders should envy — all the
muscular development without blocky obliques or a bulging rectus
abdominis. I don't think it's a coincidence that they
also have perfect glute development.
Death to Crunching by Scott Abel Image001

Of course elite gymnasts and acrobats are genetically
predisposed to be good at those activities. The ones you see in the
Olympics or at Cirque du Soleil are selected early in life and
train hard for hours a day.
But that doesn't mean we can't learn important lessons
from their training systems, particularly when we contrast them
with the traditional approach to ab exercise. Specifically, they
use their mid-body muscles for three purposes, all of which are
related to the overall goal of strength transfer.

Coordination
I don't think I need to explain why this is important to an
athlete.

Range of motion
This works both ways — you can hurt yourself with too
little or too much range of motion.

Muscle contraction
Different types of muscle contractions help you stabilize your
body, create force, resist force, overcome force, accelerate, and
decelerate. In bodybuilding we tend to focus on producing force, but in sports it's just as important to be able to reduce force, or at least transfer that force. No matter
what sport we're talking about, we assume that we generate
power from the ground, but we express it through the muscles
in the middle of the body.


Core Competency
The phrase "core training" gets used often enough
these days, but there's no one definition of what that means.
Some experts assert that "all training is core training."
While partially true, it's also misleading. At the other
extreme, bodybuilders tend to think of abs as a separate entity, a
"body part," which is equally misguided.
I like to talk about "the core" as a box, with the abs
in front, the paraspinals and glutes in the rear, the diaphragm on
top, and the hip girdle and pelvic floor on the bottom. Within the
box are 29 pairs of muscles that help stabilize the spine, pelvis,
and movement chain during every type of movement.

Death to Crunching by Scott Abel Image003



Inside the box: side view of the core
muscles.


One key to understanding how the core works is to resist
thinking of muscle actions in terms of straight lines. Most
movement patterns are diagonal or rotational. That's why
muscles, joints, and bones are connected in diagonal and spiral
patterns.
I agree with Vern Gambetta when he says this: "Athletes who
move in many directions, and have to control their limbs in a
variety of positions, have ripped abdominals as a result of
movements they perform, as opposed to isolated
work."
So how do we adapt that into a training program? Bodybuilders
aren't gymnasts, so we have to forget about exercises that
demand profound coordination or talent. There'd be too long a
learning curve. We can get there faster by creating two types of
exercises that challenge you without forcing you to enroll in
circus camp:

• Static exercises, in which you have to control your limbs in
space in a variety of movement planes and ranges of motion. An
example would be a plank exercise in which you raise one leg and
hold it out to the side.

• Movement-based exercises, which force muscles to work together
in multiple planes of motion and with various degrees of rotation.
An example would be standing wood chop-type exercises using a
medicine ball. You can chop in vertical or horizontal patterns, or
any diagonal pattern in between.


A Quick Word about Hip Flexors
I've left open the question of why sit-ups and crunches
aren't good exercises for abdominal muscles. After all, even
if they aren't the best exercises, they still do the trick,
right? Not really. The problem comes from what we call the
"psoas paradox." The psoas major is a hip-flexor muscle,
meaning it acts to pull your thigh bone up toward your torso. In
conjunction with two other hip flexors — the iliacus and the
rectus femoris (part of the quadriceps group) — it can take
on most of the work in traditional ab exercises. This was likely
the case with our world-record holder in sit-ups, who showed little
to no abs development.
A study published in 1965 showed that most people use two of
those muscles, the rectus femoris and iliacus, to initiate a
sit-up. A study published in 1994 showed that the psoas and iliacus
are most involved in the exercise after about 30 degrees of hip
flexion. Between those two points, there's not a lot of room
for the abdominals to take over as prime movers.
That's why we have the crunch. By shortening the range of
motion of the traditional sit-up, it takes much of the hip-flexor
involvement out of the movement. But that's all you're
doing with the crunch. You aren't burning many calories, and
there's hardly any functional benefit to working muscles
through such a such range.
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Death to Crunching by Scott Abel :: Commentaires

mihou
Re: Death to Crunching by Scott Abel
Message Ven 31 Oct - 23:08 par mihou
Standing Movements
The key to all these movements is speed. You want to emphasize
acceleration and deceleration. Don't fall back on the
controlled tempo that's used in most bodybuilding programs.
Movement training is not isolation training.
You also want to make sure you progress — don't do
the same version of the same exercise the same way in workout after
workout. Progression on these exercises follows a hierarchy. Work
on these variables, in this order:

• speed of movement

• range of motion

• load
In other words, first work to increase your speed. Then work to
extend your range of motion, where appropriate. Finally, use
heavier weights.
On all these standing exercises, 10 to 15 reps per set is a good
target.

Choppers
Hold a medicine ball or dumbbell with both hands. Spread your
feet about shoulder-width apart. Push your hips back, as if you
were preparing to jump, and start the movement with the ball or
dumbbell between your legs and as far back as you can reach. Now
pull it upward as fast as you can until your arms are fully
extended overhead. Immediately squat down for the next
rep.


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You can do any number of variations. Change the angles by going
from vertical to horizontal or diagonal. With cables or tubing, you
can go high to low or low to high.
When you're doing diagonal chops — low to high or
high to low — you can pivot on one foot to extend your range of
motion. That involves both the front and rear oblique systems. The
best benefit of doing choppers with a pivot is the simultaneous
inclusion of both the anterior and posterior oblique systems.

Standing Straight-Arm Crunches with ABC option
You can use a high cable or tubing. Stand with your feet
shoulder-width apart and grab the handle or end of the tubing with
both hands. With your arms straight, pull straight down to the
floor, between your legs.

As I said earlier, start by emphasizing speed, then work on your
range of motion, then on increasing the load.
To increase range of motion and work through multiple movement
planes, use the ABC option: Pull straight down between your legs on
the first rep. Then on the next rep go to the outside of your left
foot. On the third rep pull to the outside of your right foot. Then
repeat the cycle.



Duck-Unders
This is generally considered a "mobility" exercise,
but I like it as a core exercise, engaging many mid-body muscle
groups during lateral movements.
Set up a barbell in a squat rack at about hip-height. While
standing on one side of the bar and sideways to it, take a long
lateral lunge as you duck under the bar. Bring your trailing leg
through and stand up on the other side of the bar. Now lunge with
the other leg and duck back under, standing up in your original
position. That's one rep. Keep moving until you've
finished all your reps.
Start your next set standing on the opposite side of the bar. So
if you started off with a lateral lunge with your left leg on the
first set, you'll start with your right leg on the second set.
(You can see a slight variation in this article by Eric Cressey.)


Push-up Variations
Static holds from the push-up position have a pronounced effect
on the muscles of your core. These are just a few of the variations
you can try — hold each one for a slow count of
30:

• Hands on floor, toes on Swiss ball.

• Hands on different-size medicine balls, feet on Swiss
ball.

• Hands on one medicine ball, feet on Swiss ball.

• Three-point push-up hold, with one arm or leg in the
air.

• Three-point push-up hold, one leg in the air, doing movements
(such as circles) with the free leg.

T-Push-ups
Grab a pair of light hex dumbbells and get into push-up
position, with your hands directly beneath your shoulders, holding
the dumbbells so they're parallel to your body. Do a push-up,
and as you come up, rotate your upper body to the right and extend
your right arm until it's at 90 degrees to your torso and
perpendicular to the floor. Come back down, do another push-up, and
this time rotate to the left, lifting your lift arm. Do eight to 12
reps to each side.

Dumbbell Pull-ins
Grab a pair of heavy dumbbells and get into the push-up
position, as described for the previous exercise. Pull one dumbbell
up to the side of your waist, slowly lower it to the floor, then
repeat with the other arm. You'll feel it in your lower abs,
as well as your glutes. You can use a range of sets and reps,
depending on the amount of weight you use.


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Swiss-Ball Alternating Step-offs
This is one of my favourites. Start in a locked-out push-up
position with your toes on top of a Swiss ball. Slowly take one leg
off the ball and, keeping it straight, lower it as far out to the
side as you can. Touch the floor with the toe, then slowly raise it
back up to the ball and repeat with your other leg. It forces your
lower abs and glutes to function as a unit to control, stabilize,
and move your body in a challenging position.


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Three-Point Push-ups with Staggered Hands
Get into push-up position, but this time stagger your hand
spacing — one hand farther out in front than the other. Now
raise one leg and extend it as far to the side as you can, keeping
it straight. Do as many slow push ups as you can. It creates
incredible stability demands throughout the core.

Contralateral Hand-to-Toe Touch
Once again, start off in push-up position. Now bring your right
leg under your body and touch your toes with your left hand. Repeat
to the other side, and do as many reps as you can. This move is a
monster. With its extreme demands for both rotation and stabilizing
strength, it creates incredible intra-abdominal force as it engages
the transverse abdominis. The higher you can get your leg, the more
intense will be the demand.
To make it easier, simply decrease the range of motion.



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The Flip Side
This brings me back to the gymnasts I mentioned at the
beginning. The exercises I included here impose demands on your
core muscles similar to the challenges faced by gymnasts as they go
through their routines. Their abs are quilted — never large,
blocky, or distended. And they get that look without special diets
or hours of cardio.
Contrast that with today's bodybuilders. Lately I've
heard that some are trying to offset their distended midsections by
not doing any abdominal work at all.
That's some truly faulty logic. Never underestimate what
core training can do for you. If you don't believe me, you
need to spend a little more time watching world-class gymnasts and
acrobats in action.







About the author

Scott Abel is founder of
Abel Bodies Fitness. As a trainer, consultant, and nutrition coach,
he has worked with more than 300 physique champions at all levels
and categories, from Mr. Olympia to national, regional, and local
competitors. He's the author of The Abel Approach;
his DVDs include Whole Body Hypertrophy
and Five Day Ultimate Figure Program. His
new ebook is called The Other Side of the Mirror.




© 1998 — 2008 Testosterone,
LLC. All Rights Reserved.
 

Death to Crunching by Scott Abel

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