Bodybuilding

The Truth Beneath That 6-Pack

Published

10 years ago

August 15, 2014

Zizou

The world of ab training is full of gimmicks and quick-fixes. Learn the truth about getting that coveted 6-pack, even if it’s not what you want to hear! If you've done more leg lifts than a toll gate or spent more time in a Roman chair than Julius Caesar, but that coveted 6-pack is nowhere to be found, you've probably exhausted Google searching for answers. Ab training seems like a mystery.

Maybe it's because the abs have so many functions and are responsible for so many movements; or perhaps it's the infinite number of ab exercise choices; it could also be all those TV commercials offering the new secret ab weapon for $29.95.

Despite their aura of mystery, ab training questions do have answers. But, before you read any further, let me warn you: some of this information may make you realize you've been wasting a lot of time. Until now, that is.

What Exactly Is A 6-Pack?

The abdominal region is made up of several different muscles, but the actual 6-pack that shows through is the rectus abdominis. It's a single muscle that's long and flat like a small surfboard and it runs vertically from your hips to your rib cage. The 6-pack is formed by the fibrous tendons reinforcing the fascia that covers the muscle.

You could possess abdominal muscles that resemble the underside of an ice cube tray, but if your body fat level isn't low enough, no one will ever see them. The rectus abdominis has a couple of functions. The primary role is "anti-extension" of the spine; the secondary role is to pull the hips toward the chest or the chest toward the hips.

This muscle is made up of mostly slow-twitch fibers, designed for endurance; but it's basically a muscle like any other, and it should be worked with the same principles of muscle building that you would apply to all your other muscle groups.

Must Read: How to Get Six Pack Abs Fast with Proven Steroids?

What's Wrong With My Ab Training?

If you ask 10 fitness experts how to build great abs, I guarantee you'll get vastly different answers. Some say you best grow abs by performing structural exercises like squats, deadlifts and standing overhead lifts. While these exercises are some of the most effective for building overall strength - and involve just about every muscle in your body - you still need to single out each muscle group separately for maximum growth.

Another expert would have you do static holds like planks, dead bugs or Supermans. These, too, are worth your effort because they've been shown to improve core stability and protect the spine. But would you try to build any other muscle group with a static hold?

Strategies

Another strategy I see in most articles, and from most trainers, is a long list of low-intensity ab exercises done one after the other. This adds up to hundreds of reps. I guess the intention is to make trainees believe that never-ending reps burn fat right off their bellies.

I hope there's no one out there who still believes in the myth of 'spot reduction.' Sadly, the general rule of body fat is "the first place you gain fat is the last place you lose it." I often see experts advising various leg or knee lift movements. Let's get one thing straight: ab muscles are not connected to your legs! Hip flexors are responsible for pulling your legs forward.

Don't believe me? Take this test: Stand up straight and relax your abs. Press your fingers into your abs so you would feel if they activate. Now raise one leg up in front of you. Did you feel any flexion in your abs? No! If your spine isn't moving, you're only using your abs for stabilization. For leg lifts or knee lifts to hit your abs, you need to crunch your hips toward your shoulders.

Like the rectus abdominis, hip flexors bring your hips to your shoulders and your shoulders to your hips. Hip flexors pull the legs forward; they also pull the torso toward the legs. If your legs are stabilized in a Roman chair or your feet are anchored for old-fashioned sit-ups, chances are you're just holding your abs in a static contraction. Meanwhile, your hip flexors do all the real work.

I see the same situation when someone does cable crunches using a high pulley. They hold their spine in a fixed position and the hip flexors are responsible for all the effort.

So, Which Exercises Are Most Effective?

Lying Knee-Raises

Lie on your back on a flat bench and scoot down so half of your butt hangs off the bench. The edge of the bench should be just at your tailbone. Grasp both sides of the bench firmly. Your knees should be at a 90-degree angle and your toes should touch the floor. You should feel a stretch in your abs. This is your starting point.

Slowly tense your abs and bring your knees up in an arc until they point up toward the ceiling. Continue to contract your abs, bringing your butt off the bench, until your knees touch your elbows. Hold for a second. This is your finish position. Slowly lower your knees back down and tap your toes on the floor before starting another rep.

This exercise feels like it's performed in two stages because it actually is. You cannot isolate the upper and lower abs, so the first stage of this movement emphasizes the lower abs and the second stage hits the upper abs.

Stability Ball Crunches

ab-crunches-stability-ball

Take a wide stance and put your lower back against the top half of the ball. Lower your butt while leaning back and raise your arms over your head. Then, lean your head and your arms all the way back and feel a deep stretch in your abs.

I love the feeling of this stretch and I tend to linger here for a while, not only because it feels good, but because it serves to stretch out the fascia encasing the abs. Your abs are almost always working, but the muscle and fascia never get fully stretched, so take full advantage of this opportunity.

Play around with your positioning on the ball, make adjustments to find that perfect spot. Keep your hands on top of your head, but don't pull on it.

Contract your abs and crunch your shoulders toward your hips, while expelling air from your lungs, until your abs are fully contracted. Hold for a second and slowly lower yourself back down to your fully-stretched position.

I perform my warm-up set without any weight for 20 reps. If you're able to complete this set without any problem, grab a weight and hold it above your head for the next set. Use a dumbbell or plate as if you were doing behind-the-head triceps extensions.

Must Read: The Benefits of Warm Up Exercises Before Workout

Work up to a weight where you fail at 12 reps. I find that the 3-or-4 working sets are all I need. Many gyms have done away with stability balls due to liability issues, but you can perform this same movement lying perpendicular on a flat bench. Because abs are made of slow-twitch fibers, I wouldn't work them with anything less than eight reps. But, stay below 25.

Should I Add Resistance To My Ab Work?

Some advice against it, claiming it will make your waist wider and your belly protrude. I don't believe this to be true. The rectus abdominis is a thin wall of muscle framed by the fibrous bands of the fascia that retain their shape.

The result of building mass in the muscle is that the individual sections pop out, showing that desired grid pattern. The farther out these sections pop, the more body fat you can carry and still have visible abs.

Twisting - Good Or Bad?

No article on abs is complete without discussing twisting movements. Any twisting or bending sideways involves the obliques. The oblique muscles attach your hips to your ribs and run diagonally on both sides of your trunk.

One of the most popular exercises, aimed at the obliques, is the good-old broomstick twist. What is it supposed to do, and how could it possibly be effective? It's one of those exercises people do because they've seen a lot of other people doing it. They must do something, right? Wrong.

I also see a lot of people doing the dumbbell side bend. My favorite fitness faux pas is when people do side bends with equal weights in each hand. They must have been absent the day this principle was covered in physics class. Equal weights at each end of a horizontal beam (your shoulders) cancel each other out. The correct way to perform this exercise is to hold a dumbbell in one hand and then work the opposite oblique.

Overall

Stay away from the seated trunk rotation machine unless you want a thicker waistline and harmful shearing forces on your spine. If you want to build oblique muscles, fine. Just know that oblique resistance training builds thickness in the muscle. This may produce a blocky waistline.

Ever seen a picture of a dude with ripped up abs and love handles? Those love handles aren't fat, they're well-developed obliques. If you're a physique athlete or an aspiring one, developing your obliques isn't going to win you any contests.

Related Topics:6 pack training 6 Packs Abs Workout

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Zizou

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.