Articles from ClarkBartram.com

Abs…lets face it, chicks love ‘em, guys want ‘em, and they turn heads at the beach. If that isn’t a good enough reason to put down the pizza and beer, how about the functional reasons for having strong lean abdominal muscles? Improved posture, increased overall strength, and improved performance in all sports. But, I guess it is back to the basic reason we want abs…they just look good when you have your shirt off, so I’ve listed my all time, top ten favorite abdominal exercises for your training pleasure. Some of these are basic exercises and some may be new. Either way, if you incorporate the following exercises into your routine, just a few each workout, you will find they are all effective and work the abdominals from a variety of angles, utilize various tempos and require that you pay attention to what you are doing.

Lets get one thing straight first: no amount of any exercise will give you a “six pack” if you have a layer of fat around your middle. You need to lean down to about 10% body fat or less before your abdominal muscles become visible.

What’s my point? You’ll never see your abs if you eat like crap! That’s why you’ll need to continue, or start, to eat balanced, portionally correct meals that are designed for you.

Let’s assume, however, that you’re doing what you need to do in the food department. You’ll want to train your abs to really bring out that definition and strengthen your body’s core for top performance in all activities.

I recommend training your abs every other day, after your weight workout so you remain safe in the gym. I am an advocate of this because if you train your abs first, there is a chance you’ll weaken your core and risk injury when doing exercises like squats or something.

I usually choose two or three different ab exercises and perform 4-5 sets of 10-12 reps for each one, unless otherwise indicated.

These are my top 10 favorite abdominal exercises. If you don’t have all the items necessary to perform these exercises, send an e-mail to clark@clarkbartram.com and I’ll let you know where you can get them.

In this article, I want to provide you with the first four weeks of an 8-week training plan that will put you on the fast track to bodybuilding results. Before I show the actual routine however, I will briefly cover some training principles.

Training Principles

A big problem encountered by bodybuilders and fitness enthusiasts is the fact that they plateau (stop making gains) after a few weeks of using a specific bodybuilding program. The way to fix that is to make use of the cycling principle, which is the principle that forms the basis of my successful Body Re-Engineering program.

The routines of my Body Re-Engineering program change in an orderly manner that takes the body to the brink of overtraining, and then allows it to recover, and thus overcompensate (grow) in response to the stress. These changes are what the cycling principle is all about.

The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot be trained in the same manner all the time and that the best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.

Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases for this program. The first week will be an "Active Recovery Phase". In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the "Loading Phase". The "Loading Phase", which is four weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of these weeks in order to stress the body almost to the point of overtraining.

Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the "Growth Phase", as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).

I've been around this game a long time and have tried nearly every workout imaginable; I’ve had some great results with some and nothing with others.

Yesterday, I was doing a "normal workout" for me that included chest and shoulders. I did three exercises per body part and performed 8-12 reps per set with a weight that was a bit of a challenge by rep 12. That's typically how I determine my weight; I should be able to do at least 8, but no more than 12 with the selected weight. Once 12 can be surpassed, it's time to increase the weight. That's the acceptable protocol for "hypertrophy".

Well, during this basic workout I was watching some kids (20-25 years old) doing what I used to in the past..."overtrain" They were lifting way too heavy, to the point where their form was absolutely horrific and they were accomplishing only about three good reps per set. In addition to that, I know they were in there for a total of about 2.5 hours; way too long if you ask me. Even when I was training for size, I never spent any more than 1.5 hours in the gym. If I did, I split up my workouts to an am/pm routine.

Maybe it's due to muscle maturity, but I can accomplish in twenty minutes now what those guys were attempting to accomplish in hours. Seriously...brevity, in my opinion, is the key to a successful fitness routine, even if you want to build size and strength.

If you get into the gym with a plan in mind, and hit it with a focused and aggressive style, you could realistically be in and out in way less than two hours.

Water is the foundation of the lean lifestyle, and here are 10 reasons why:

1. Life itself can’t exist without water - Humans can go for weeks without food, but only three days without water.
2. About 70% of your body is water - Water makes up nearly 85 percent of your brain, 80 percent of your blood, and 70 percent of your lean muscle. You must constantly add water to your body to keep it properly hydrated.
3. Water plays a vital role in nearly every bodily function - Water is essential for digestion, nutrient absorption, chemical reactions, circulation, waste elimination, and temperature regulation.
4. Lack of water is the #1 trigger of daytime fatigue - When your body is hydrated, your blood oxygen levels increase and you have more energy. Dehydration can lead to decreased motor skills, concentration, and memory.
5. When you’re dehydrated, you tend to eat more - Water naturally suppresses the appetite and helps the body metabolize stored fat. Recent studies indicate that nearly 40% of Americans suffer daily from a false sense of hunger due to moderate levels of dehydration.
6. Water can be a miracle cure for headaches, joint pain, and other ailments -Dehydration can lead to increased back and joint pain in up to 80% of people suffering from these symptoms.

While looking on the Internet a few days ago I was amazed at the number of diets out there that were absolutely out of balance nutritionally. The people and or companies that come up with these so called “magic bullets” really concern me. I have been serious about fitness and nutrition for over 25 years and there is no substitute for the combination of sound knowledge and diligence.

There is a saying in my favorite book, the Bible, which says “In all your getting, get wisdom for it is the principal thing”. I believe anything worth doing is worth doing well. Building the body is a process that takes time and dedication, if it was easy we would all be in great shape. Do not be deceived by some of claims of these so-called miracle diets. Since about 75% of your body’s improvements are due to nutrition, a balanced diet is a must. The body needs a proper combination of carbohydrates, proteins, and fats to function optimally. In my opinion, any diet that sounds too good to be true, probably is. I have tried just about everything out there, as far as supplements go, to get the most out of my body and I always ended up returning to the basics, plenty of quality food and water, a good multi-vitamin and a protein supplement.

Have you seen an advertisement for a soft drink lately? It probably made you feel that it’s a great source of energy, fun, and happiness!

Don’t be tempted — soft drinks are among THE WORST things you can put into your body. Here are some reasons why:

• Soft drinks steal water from the body - You need to drink 8–12 glasses of water just to replace the water needed to process a can of soda!
• Soft drinks leach vital minerals from your body
• Sugary soft drinks cause sudden insulin production, which can lead to a "sugar crash" - This is particularly disruptive to growing children and can lead to life-long health problems.

AB FICTION EXPOSED: 7 Myths, Misconceptions And Downright Lies About How To Get And Keep Terrific Abs - Revealed, Shattered And Answered!

As I sat down one day to write an abdominal training article I decided to cruise the internet looking for some new found abdominal training principle I may have overlooked in the past twenty plus years. When I typed in “abdominal training” on Google I saw everything from how to get a six pack in 6 minutes to crazy infomercial gadgets that guarantee success with little or no effort.

I’m not here to bash anyone at all, that’s not my M/O. I understand sales presentations and I’m all for doing the minimum to get the most, but I’m convinced that we have a dilemma on our hands. EVERYONE seems to be an “expert” these days. I’m seeing more and more of these so called “experts” in many areas of fitness and abdominals seem to be the body part of choice.

Expert (somebody with a great deal of knowledge about, or skill, training, or experience in, a particular field or activity)

Again, I’m not suggesting that they aren’t, but how do we know who to trust, especially when no one can seem to agree on anything? What have these people accomplished in their lives, what is their educational background, better yet, what is their practical experience? Do they have abs themselves?

I think you understand where I’m coming from and probably share my frustration. I’m absolutely sure there are many people out there who know much more than I do, and having abs isn’t a requirement for having knowledge.

In no way am I claiming to be an “expert” myself, but I do practice what I preach. I have made my living, very publicly I might add, by having ripped abs year round. Does any of that have to do with genetics? Yes, absolutely, (we’ll cover that later) but more importantly I have adopted a lifestyle that is conducive to keeping me in business. I’ve tried almost everything to get ripped and wasted a bunch of money along the way. I think I’m perfectly qualified through “life experience” to help you and try to help you avoid some of the common pitfalls that are out there waiting for you to innocently walk by and fall in.

Anyway, beware of what you read, believe, and do; you never know who you’re hearing from.

With all of that said, I would like to address some MYTHS and MISCONCEPTIONS about abdominal training.

MYTH #1 - You’ll only get Great Abs by Genetics

True and False! I mentioned earlier that part of my abdominal development was a result of great genetics, so I would be lying myself if I said anything different. Yes, if you have good genetics chances are you won’t need to work as hard as someone who doesn’t. What does this mean for the person with seemingly poor genetics? NOTHING. You can still develop great abs. They may not look like Shawn Phillips (most people won’t and that is because of genetics and hard work), the big split down the middle of his abs is due to the linea alba having a different structure than mine and yours)

The linea alba is a fibrous structure that runs down the midline of the abdomen in humans and other vertebrates. The name means white line and the linea alba is indeed white, being composed mostly of shiny white collagen connective tissue. It is formed by the fusion of the aponeuroses of the abdominal muscles, and it separates the left and right rectus abdominus muscles. In muscular individuals its presence can be seen on the skin, forming the depression between the left and right halves of a "six pack."

See the difference between the line down the center of his abs and mine? His is much more separated. See how he has six visible abs and I have eight? Am I more ripped? NO! Are his genetics different than mine? YES!

Being a mother is ALL about giving. Although my nine-year-old daughter is somewhat independent, my one-year-old and almost three-year-old require far more individual attention. Since deciding to run a small licensed child care from my home, I have even less time for myself during the day. Reluctantly, I must admit there are nights that I am so exhausted, so completely drained, I sometimes questions whether I have anything left to give. But each morning I realize that I do. But I’ve come to the realization that I can only do this if I take care of myself FIRST! One of the biggest challenges after having three children and running a household was finding the time to exercise.

Over the years I have kept many different types of schedules: work, school, children’s activity, church schedule, etc. At any given time, a mother juggles at least half a dozen activities simultaneously, and that’s not including the other half dozen activities dwelling on her mind for the day! With so many obligations, I’ve struggled to find the RIGHT time to exercise that works for my life. For the past fifteen years I’ve been active, not always consistent, but somehow managed to exercise at every possible hour of the day imaginable. Early on in my marriage I can recall heading to the gym at 4:30 in the morning! It was 1998 and at the time we only had one vehicle so the best time for me to exercise was immediately after dropping off my husband at work and before I headed to class. Years later, I was working on a morning news show and headed to the gym after my graveyard shift ended at 8am. I’ll never forget the zombie-like feeling state my body was in while trying to run on the treadmill. But I knew myself well enough to know that trying to sleep first, then head to the gym, would be harder to do since my motherly duties started as soon as I woke from my five-hour sleep. Life changes, schedules change, so finding the right time to exercise (a time that fits well with your lifestyle) is critical.

When a Marine or soldier receives the coveted Medal of Honor, it is because he went “above and beyond the call of duty.” When someone goes to war, or to his or her job, certain things are expected, and more importantly required, of them to fulfill their job description. Only those who rise above the rest get noticed and move on to bigger and better things.

Modeling is no different; you must go above and beyond the call of duty to stand out in a sea of people waiting to capitalize on your laziness or lack of preparation. It stands to reason that you are expected to show up on time and in shape! Those are the tools of your trade and if you show up any other way, don’t expect to be asked to ever show up again.

What then can you do to earn respect beyond that of your peers? How can you leave an indelible print on the mind of the people who have the power to call you back for repeat work?

First of all, have your bag packed full of clothing changes that make you look awesome. Bright colors, excellent fitting clothing changes free of wrinkles and stains. You may laugh at this, but I guarantee every photographer has had models show up with attire that would befit a trip to the local thrift shop. Never arrive looking slovenly or as if you didn’t get enough sleep the night before, this will show up on the film like a big zit in the middle of your forehead.

A few days ago I was able to spend some time with Clark and his wonderful family. I really enjoy these times as Clark's children are growing up so fast and I remember when they were just babies. After spending the morning at Clark's, I needed to go to my doctor appointment. Since I have to use a special transport bus with a lift for my wheelchair, it is a little time consuming. I was thinking back to the time when I could just get in my van and go where I wanted, when I wanted. Due to the fact I had my manual wheelchair, I had to push myself up the incline leading to the doctor's office, which was so painful on my shoulder. Once again, I thought I sure wish I was still strong and in shape. I had used crutches just a few years ago and could get around with ease. While waiting in the office for my name to be called, I kept thinking about the past. I thought, I used to be in great shape, I could train so hard, I wasn't in as much pain, etc., etc..