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Matt Wilkins pfp
Matt Wilkins
@mw
If you’re serious about strengthening your core and building visible abs - you need to stop training them at the end of your workout. The abdominals are like any other muscle, in order to be trained effectively they need to be stressed with various amounts of resistance, endurance, and repetitions. You probably do a round of core at the end of the workout - here’s why holding your back: The core is unique in that in almost every exercise (lower or upper body) - the abdominals are active in bracing the spine. There is no exercise you’re not using your core. They are the first muscles to suffer from fatigue throughout the workout. When you wait till the end to train them, they’re already shot and you’ve got minimal effectiveness The same way you wouldn’t train triceps before doing chest, your core-focused days should have abs at the BEGINNING of the workout, where you have the most energy available and they are the least fatigued Cont…
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Matt Wilkins
@mw
But this also means you need to be training them a hell of a lot harder than 3 sets of planks and sit ups. That’s fake hard work. Expand your exercise variety with a mix of isometric holds (planks work here), flexion movements (hanging knee raises, reverse crunches, dragon poles) Don’t forget about the obliques too - they are both larger and more powerful than the 6-pack ab rectus abdominis you normally think of Lateral crunches, side planks with hip dip, woodchops, pallof presses, and suitcase Carrie’s w/ March are all killer overall ab exercises I saved the best for last. If you really want rock-solid abs you need to be lifting heavy compound movements that require abdominal bracing Squats, deadlifts, RDL’s, bench press, bent over rows This is why cross fitters have the turtle shell abs - the extreme amounts of bracing they are forced to do train the abs better than any isolated exercise ever could
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Matt Wilkins pfp
Matt Wilkins
@mw
The tl:dr (which if ur here you probably read) is: - train core first in the workout - include isometric and flexion exercises both for the rectus abdominal and obliques - lift heavy using exercises that require a ton of bracing - use principles of progressive overload, you should be doing more every time - don’t train abs every day, like any other muscle hit it hard 1 day and give it 24-48 hours rest before hitting it again Lately I’ve really enjoyed training core for about 40minutes prior to my conditioning It doesn’t take away from my lifting days and it allows me the specific block to train them first in the workout without affecting anything that comes after it Good luck soldiers
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Flo
@dflory3
Great tips 🫡
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