Abdominal Training Myths
October 5, 2008
Greatest Myths About Abdominal Exercises
The abdominal muscle is the most trained muscle by female athletes, which seems to produce more frustration than results. There is a ton of contradicting information on the Internet, books, and from personal trainers on how to get that desired 6-pack. What many people fail to realize is that the abs are built in the kitchen, not the gym per se. Below I will expose a few myths and explain why they are only myths.
Lots of Sets and Repetitions Build Abs
Many people think they must train their abs for numerous sets, and repetitions to produce results. The abdominal muscle is just like any other muscle; you stimulate it when you train it. Endless sets and repetitions are useless and lead to overtraining. Two to four hard sets of modified crunches, and two to four sets of lying pelvic lifts are sufficient for an abdominal workout.
Fat Burning Supplements Create Great Abs
Another abdominal myth regards the fat-burning supplements. While these are good for increasing your metabolism, they will only aid in fat burning provided you are eating correctly, resistance training, and engaging in cardiovascular exercise. Remember, supplements are just that, to supplement your program and not to serve as a magic pill.
Lowering Calories Will Produce a Six-Pack
Many people try to cut calories drastically to get ripped abs. Again, this is a bad idea. If you cut calories too far below your maintenance level, you will end up eating muscle and storing even more fat. The best way to lower calories is by small increments of what you are already eating on a daily basis. Make a small change weekly, and your abs will be shining though.
I know a lot of ladies who are afraid of doing weighted crunches, thinking it will make them thick and blocky. Thickness and blockiness are a result of genetics. The abdominal muscle rarely grows in size, so resistance will not harm you if you are not genetically predisposed to it. As long as you don’t do side-bends or twists, you will keep your symmetry.
Low-Carbing Will Create Great Abs
Many bodybuilders eat fat and cut the carbohydrates in order to burn fat off their midsection. This type of eating can backfire on you if you do not know what you are doing, and will cause you to store more fat. Many people choose the wrong types of fat when low-carbing, as well as not keeping their carbohydrates low enough.
The trick is carb-cycling coupled with Progressive HIIT Cardio. Changes will come weekly and last much longer. You already know that immediate gratification never brings lasting results. Time and effort are the keys.
The Abs Should Be Trained Everyday
Why? Is more ab training better? Not necessarily. As stated, the abdominal is one muscle and needs to be treated as so. Badgering it will not produce better results. Since you don’t necessarily train abs to make them larger, they can be incorporated three times a week or every other day.
Hanging Legs Raises Will Build Lower Abs
Wrong. We already discussed this, but it amazes me how many people still post on forums, and even articles, that hanging leg raises will build your lower abs. Again, leg raises are wonderful for the hip flexors. If you want to train your hip flexors, by all means do the hanging leg raises. Wouldn’t it be nicer to lie on the floor and do lying pelvic lifts or modified crunches? I don’t know about you, but I like to go to the gym for a quality workout, not a gymnastic session of swinging on bars and not getting anything accomplished muscle-wise.
