Abdominal Workout Tips
By Rich Gaspari


Training abs when I competed were one of the body parts I fortunately did not have to train super hard because training other body parts seemed to train my abs indirectly. I also had to be careful that using weights for abs seemed to thicken my waist and made it look blocky.

I also had to be careful in not to train the Oblique muscle. This would be doing exercises like weighted twists or side bends with weights. What worked best for me was to train abs doing crunches as well as doing hanging leg raises.

There is no such thing as spot reducing so working abs with high reps to try to burn fat is really wasting your time. What burns fat around the waist is dieting. The best way to train abs is at least every other day or every day if you can afford to take the time and do them. Also, it is best to do quality training using slow and full range movements and not to do jerking movements.

Strict form is the name of the game in doing abs.Here is an example of an abdominal workout I would do:

Lying Crunches: 4 sets of 25 reps. Slow strict form.
Hanging leg raises: 4 sets of 25 reps.
Overhead twisting Cable Crunches: 4 sets of 25

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As I've beat into your head 1 million times and will continue to do so - for most movements the more force you can apply and the quicker you apply that force the greater your performance will be so that makes both of these qualities vitally important.

Strength x Speed = Awesome Athlete

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Let's say: Strength X Speed=Your Performance

To determine your performance we give you a ranking based on your speed and strength.

A speed score of 5 multiplied by a strength score of 3 equals 15. (5x3=15)

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