Training the mid section is not always taken seriously and essentially it's not a priority if you are doing quality, compound movements in your training every week. If you're a pro athlete (like Big Loz) it should always be in your program but for the average muscle head (that means MOST of us) I don't think it's totally necessary.
Every now and again though a little specialization, just like for any bodypart, isn't a bad idea. I have a ton of different circuits for all kinds of purposes from fat loss to sport specific. This one is for the core or the midsection and it hits everything perfectly.
Straight leg raise to touch bar
Hang from a chin bar and from a dead stop bring your feet up to touch the bar above your head. To make it harder once you touch, push your hips up and bring your shins or even knees above the bar. To make it harder still, add ankle weights!
To make it easier use bent legs and curl your legs up to touch. If you can't touch the bar bring them up as high as you can.
Make sure you lock your shoulders and don't hang from the joint itself. A slightly bent arm will help this as well.
This exercise works the core from the hip flexors all the way through to the serratus.
KB Windmill
Definitely use a KB not a dumbbell if you can. I cannot explain this one without a video so here's how to do them.
Superb exercise that works the midsection in motion and increases flexibility and mobility. Work into this one slowly. It's tough.
Superman's with Medicine Ball
Superman's are simply a hyper extension but with the arms held out in front - like Superman! I use a medicine ball and hold it out front but start with just your arms then add light dumbbells and work up to a medicine ball.
Hits the glutes, hamstrings and lower back and statically works the upper back and rear delts. Lots of muscle being used here.
Side Hypers
I've always liked these. They hit the obliques better than anything else and after the superman's will really burn up the oblique/lower back tie in. I also use extra weight here. I use a dumbbell or handled medicine ball and bring it over my head so it hangs over your head. Much harder than it sounds!
Weighted Planks with Side Band Pull
If you did one core exercise do planks! For lifters they are the single best exercise you can do for the core. Static ab training or bracing is exactly what the abs do most of the time during a squat or a deadlift or a press. Planks work this better than anything else.
Always add weight and don't go anything over 2 mins. personally I prefer heavy for 30-45 seconds. You can add a band pulling from the side as well. And of course there endless versions to make them more demanding. My personal favourite is kicking someone when they are in the plank position!
Here's how it looks...
Toes to the bar x10
KB Windmill x 5 each side
Weighted Superman's x 10
Weighted Side Hypers x 10 each side
Plank plus weight (and band or other variation) to failure
Complete this circuit 2-3 times.
Add this into your program whenever you can give it your full attention. This is NOT something to tack onto the end of a workout, it's too demanding for that if you do it correctly.
First up Log from the rack possition. This year at the arnolds they have a log press event 170kg or 200kg for as many repertitions as possible. Today i just worked upto 160kg for 5sets of 2 getting use setting the log on the chest without cleaning it. My goal on the day will be to lift the 200kg Log as one rep with that beats any number with the 170kg weight.
After log we hammered the triceps with heavy block press multiple sets of 5's and skull crushers working in sets of 8reps.
finnished off with some rear delts. sets of 8 reps.
body weight is 146kg right now. I was 154kg at WSM so looking to atleast get up to that.
I am keeping things simple for the Arnold prep. Just get big and lift heavy. Wish I had more than 4weeks but i get strong fast so fingers crossed I can do some damage.
Loz
January 30, 2012
Training for the Arnold's 2012
Ok I was invited to the 2012 Arnold strongman classic on the weekend so I have 1 month to get big and strong.
Today was my first training session for it.
Started with Reverse band deadlifts working on doubles up to 400kg
Next was Axle cleans, I haven't done these for a while and it showed, lots of sets building up to 177kg for a hard single. I will post the vid later.
after this i did a lot of heavy bicep work and heavy planks to work my core.
Its going to be a tough month but my strength comes ion fast so fingers crossed i can bring my best to the contest.
Apologies for the rant, especially if you are female!
There are some good trainers out there and there is some great information too...you just have to look far and wide. Look for experience and results and you'll find someone worth listening too.
T-shirts
In case you didn't know, our now famous, MTFU!!! T-shirts are available to buy in the Ebay shop. They are good quality t-shirts with our BS Logo on the front and the phrase that will guarantee a good workout on the back. You can buy them here...
I was going to write an e-book about the philosophy of BS. The thing is, it will get torrented and then copied and given out for free etc etc. So instead I am going to put it on this blog for free anyway and if nothing else get the word out. As I have said a million times before...there is nothing new BUT how you use the information is what is important. I will endeavor to elaborate on this over the coming month or so. There is a book in the works though...
Press
Here is what I do in my spare time...actually most of my time!
If you want to write an article on the internet or in a magazine, please do me a favour...
GET SOME EFFING MUSCLES FIRST!!!
If I want my car fixed I go and see an experienced mechanic, someone who has a good reputation and has been around a while.
If I have something wrong with me I go and see a Doctor, someone who has a good reputation and has been around a while.
So...if you want to get stronger and bigger and faster what do you do?
You go and see a trainer/coach who has a good reputation and has been around a while!
You DO NOT go and see the skinny guy who runs marathons or does crossfit or who trains the yummy mummy's and has a nice clean certificate from his recent PT course even if he can do some really wierd exercises on one leg!!
If you are a trainer, get some strength and build some muscles before teaching people how to lift...please...pretty please with sugar on top!
A few more things in absolutely no particular order...
One arm pushups are NOT better than the bench press for upper body strength.
Lifting weights is fun and can be serious but it is NOT your life...it is a part of your life.
If you want to do gymnastics go to a gymnastics club. They kinda know how to teach that stuff.
Olympic lifting for high reps is dangerous.
Trainers who write articles after less than five years of training know nothing and should not be trusted.
Don't get cocky and drop a smith machine incline press on your nose.
Doing some log lifting and farmer's walks doesn't make you a strongman.
If you've never done 20 rep squats hard and heavy then you've never pushed yourself mentally in the gym.
If something hurts it's probably a niggle or a strain not a full on injury. Taking time off for this kind of thing means you should probably take up flower arranging instead.
If you 'Don't want to get too big' then please - join a girls gym and get your privates parted so you can wee like a girl.
There will be more.
BST
And for your viewing pleasure...a manly performance from Stan Efferding...check out the psyche!
The views and articles expressed on the Beyond Blogs section are those of the authors and BEYOND STRONG accepts no responsibility for their comments and writings.
