Bodybuilding

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.

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.

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!

Many studies show that having a workout partner will increase your chances to see results, but it’s very important that you find the right one!

I’ve personally trained hundreds of people and also quietly observed thousands more as they find their way throughout fitness facilities. Some are obviously there to get in shape while others obviously there for other reasons…socialization.

Both are great reasons to join a fitness facility, but if you can coordinate both efforts you may be better off in the end. One of the many reasons people hire personal trainers is for the “accountability” factor and motivation.

Oftentimes, people know exactly what to do, but aren’t motivated enough to do it on their own, so they either hire a trainer, or look for a training partner. There are pro’s and con’s to hooking up with someone in the gym, so let’s explore some of the reasons why you would want a partner and some of the reasons you wouldn’t.

Pros-

1. Accountability- Studies have shown that training with a workout partner can increase results substantially, so working out with a partner can drastically improve your chances of getting fit. If you know you need to meet someone at a certain time chances are you won’t stand them up as easily as you would hit the snooze button if you were on your own.

An excerpt from "Beyond Bodybuilding"

Comrade, did you know that Russian wrestler and strongman Ivan Poddubny sported a pair of twenty-one inch guns nearly a century before steroids? Wouldn’t you want to learn the Russian arm training secrets?

The following Top Ten Secrets are guaranteed to put up to two inches on your arms in just a couple of months, provided you back them up with big eating and a solid nine and a half hours of sleep a night.

Biceps

1. Squeeze your bells to pulp when doing biceps work.

   Make a fist. A white-knuckle fist! Do your feel how tension spreads from your forearm into your biceps?

   According to the neurological Law of Irradiation, a contracting muscle spills its excitation over into its neighbors. Just the opposite of the silly and impossible notion of isolation, irradiation is a muscle software that fortifies any effort. Due to an abnormally high number of nerves in your paws, anything that happens with your gripping muscles deeply affects your whole body, especially the nearby biceps and triceps. You can take advantage of this powerful neural program by putting a hard squeeze on your barbells or dumbbells. The tension in the biceps will red point. The result: unbelievable gains.

2. Always contract your abs and glutes when working your biceps.

   This bizarre maneuver also takes advantage of irradiation. In case you think that getting more juice into your arms by clenching your cheeks is preposterous, try this party trick. Give your friend the hardest handshake you can muster. Shake off the tension, rest for a minute, then repeat the test. This time, in addition to trying to demolish your fellow muscle head’s claw, flex your glutes as if you are trying to pinch a coin, and brace your abs for an imaginary punch. Expect an, “Ouch!”

   In addition to powering up your curls, the ab and glute contraction will ensure that you do not lean back during your curls. Power and safety; accept no compromises!

3. Lower the weights actively with your triceps.

   Cramp your biceps on the top of the curl and actively lower the weight with the power of your triceps. You should feel that you are stretching a rubber band inside your biceps.

   Stay tight, do not relax even when you have reached the bottom (and by the bottom I mean the full elbow extension!). Reverse the movement of the tightly wound muscle spring by squeezing your barbell or dumbbell.

   This unusual technique dramatically improves your control of the iron, especially on the bottom of the curl ROM. Finally, you shall be able to blast your muscles instead of the tendons.

Army captain Greg Plitt is on a mission to push himself beyond his limits.

“I never expected to be on active duty,” says 26-year old Greg Plitt, who currently serves as second in command of 176 personnel in the 3rd U.S. Infantry Regiment (The Old Guard), stationed in Washington, D.C. “My sister Ginnie went to the Naval Academy and was a huge influence on my decision to go to military college,” Greg says.

Greg attended the U.S. Military Academy at West Point on a wrestling scholarship. “I could have followed my sister at the Naval Academy, which was near my home and family, but the opportunity provided by West Point was a chance for me to prove myself on my own,” Greg remembers. “To say that I chose West Point to face a fear wouldn’t be lying.”

Upon graduation in the year 2000, Greg decided to go into active duty despite his original intentions to the contrary. “West Point was huge for me in terms of character development and discipline,” he recalls. “The values of Duty, Honor, and Country aren’t just hollow expressions they throw around casually. Becoming an officer in the Army really is about living a code of honor through leadership.”

Greg headed to Ft. Benning for Ranger School, Airborne School, a mortars infantry leader's course, and an infantry officer’s basic course. His first assignment was with the 1-503rd Infantry Battalion in Korea, where he performed Air Assault missions for 13 months.

Ever since he was in high school, Greg was an overachiever. “Even though I was the youngest and smallest kid in the gym, I had the biggest fire in my eyes to learn, grow, and overcome,” Greg says. “I asked questions, took notes, read everything I could, and tried various workouts to see what worked best for me.”

Committing your goals to writing is one of the best ways to motivate action.

Being of sound mind, you’ve decided to make positive changes in your career and life. You’ve thought through what you want to accomplish. You’ve formalized your goals.

You’ve mapped out a plan. And you’ve inscribed a permanent record of your intentions.

If you’re not serious enough to commit your goals to writing, you may as well kiss them goodbye.

Life will get busy, you’ll get wrapped up with other things…and you’ll continue to get the results that you are getting now. If you’re going to make a break to greater success, you have to take the time to decide what you want, get 100% committed to it, and create a plan to make it reality.

What is the Most Important Aspect in Training?

Your Vision of course!

In the world of fitness, I believe vision is the first step everyone must address. Not your eye site, but the vision you have of yourself and where you are going. Throughout my wonderful career in sports, starting way back in middle school, we were constantly challenged to set goals for ourselves. What this did was give me a reason to push through the pain or push through the days I didn’t want to go workout. Daily at my house I would look at a picture of a professional athlete hanging next to my goals and a challenging quote “shot for the moon, if you miss you will land among the stars”, author unknown. This pushed me to do extra push-ups, extra abs, to eat extra PB&J nightly trying to gain just a little more ground.

One of my founding principles I live my life by is “without vision people are unrestrained”. What this simply means is that if I don’t have a goal set before me, a vision of what I am trying to accomplish, with specific details, I will live without restraint in my life. This can be seen in all aspects of your life. One area is your finances, if you have a financial budget and in your budget doesn’t have money set aside for fast food you won’t go McDonalds because you don’t have the money.