ABS EXERCISES & WORKOUTS

Abs

We all want great abs! Abdominals have come to be the center piece of the physique, a real show piece. Both men and women have 'great abs' or '6-pack' on their goal lists. Nothing is more appealing than a healthy and fit body with a nicely trimmed waist. The important key for anybody to realize is that everyone has abdominals, they are simply covered in fat and need toning. Now, I must point out that you cannot spot reduce fat from your abdominal region; when you lose fat, it is lost equally throughout your entire body. However, you can encourage this fat loss process by exercising the abdominals regularly. It is essential to take into consideration that to have a complete abdominal development, you must train all the four areas of the abdominal region equally. The hardest area to see progress in are the lower abdominals, but this is only due to the fact that more fat is stored there than in the other areas.

Anatomy and Benefits

The abdomen, or abdominal region is actually composed of 6 muscle groups that are located and attached from the ribs to the pelvis region. These are referred to as the core region and are responsible for moving, flexing and supporting the trunk areas. Amongst the benefit of having a slim torso, having strong abdominal and core muscles reduces lower back pain an aches and increases stability to your torso.

Exercise Basics

The abdominals are a stubborn muscle to train; moreover, due to the quick build up of lactic acid (burning feeling) during the exercises, most people avoid training them. It will be noted that all areas of the abdominal area must be trained to achieve fully developed the abs. The upper abs, lower abs, and middle abs along with the obliques must all be trained with various exercises. You do not need to train all four areas every single abdominal training session; however do not favor one area to another unless it is and area which is under developed. The proper way to train abdominals is with slow repetitions along with a controlled, strict range of motion. A true set of abdominals should only be between 12 to 15 repetitions, unless you are advanced and perform up to 20. If you are past this repetition range of 20, you are not training your abdominals effectively.You will notice this with individuals performing abdominal exercises of repetitions ranging from 50 and above; secondary muscles are applied. Abdominals recover quickly, so they may be trained every other day, perhaps every day by advanced individuals. Breathing air in and blowing it out is very important to the contraction and stretching of the abdominals during the exercises. As you contract your abdominal muscles, you need to blow out your air and contract, then when you release and stretch out, you need to breath air in. Performing this correctly will lead to results!

OPEN THE NAME OF EACH EXERCISE

ABS EXERCISES
ABDOMINAL AIR BIKE ABDOMINAL BARBELL ROLLOUTS ABDOMINAL PENDULUM BARBELL SIDE BENDS BENCH JACK KNIFE CABLE CRUNCH CHAIR LEG RAISE DECLINE ABDOMINAL REACH DECLINE SIT UP DECLINE WEIGHTED TWIST DUMBBELL SIDE BENDS	FLOOR CRUNCH HANGING KNEE RAISE LOW WOOD CHOP LYING BENCH LEG RAISE LYING CABLE CRUNCH LYING CABLE KNEE RAISE LYING FLOOR LEG RAISE PLANK SEATED LEG TUCKS STANDING OBLIQUE CABLE CRUNCH TWISTING CABLE CRUNCH WEIGHTED CHAIR KNEE RAISE

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THE TOP 9 DUMBBELL EXERCISES FOR BUILDING MUSCLE MASS

There are few tools as effective as dumbbells for packing on slabs of muscle.

The key to gaining muscle mass is to emphasize training movements before muscles.  When you train with dumbbells you are not only creating a stimulus that produces muscle mass, but also creating functional strength because of the added need to stabilize the weight in multiple planes of movement.

So what are the best dumbbell exercises for mass? Here are my top nine of the best dumbbell movements for packing on muscle and developing usable strength.

1. CLEAN AND PRESS

There are few muscles that this movement doesn’t include.  You can perform it with one dumbbell or two based on your skill and strength levels. Perform them at the beginning of your workout with heavy weight after a proper warm up for 3-5 sets of 5-8 reps for a total of 25 or so reps to build a monstrous upper body. You can also perform them for higher reps as a finisher, but be warned, this is not for the faint of heart. Try performing 3 sets of 15-20 reps at the end of a workout. As a bonus you will get a little cardio workout too.

Perform it by starting with the dumbbells at your sides and then use your hips to generate some momentum (like you would with a cheat curl) and then clean the dumbbells up to your shoulders.  From the shoulders, ensure that your forearms are vertical and press the dumbbells overhead.

2. ARNOLD PRESS

When it comes to building massive shoulders, no one can argue with the Austrian Oak’s methods. The Arnold Press is great for building massive shoulders because it extends the range of motion of a conventional shoulder press. It also involves the posterior shoulder when you sweep the dumbbells from in front of your body out to the sides. Replace the traditional dumbbell press with the Arnold Press for at least four weeks to bring about new growth. Try alternating heavy days (3x6-8) with volume days (4x12-15).

To perform the Arnold press, start with the dumbbells in front of your shoulders with your palms facing your chest. Next, simultaneously sweep your elbows out to the sides while pressing the dumbbells overhead. Follow the same path on the way down.

3. ALTERNATING DB BENCH PRESS

In order to stimulate muscle hypertrophy it is necessary to increase the time under tension - the amount of time that a set lasts for an exercise. When you perform a Dumbbell Bench Press while alternating which arm is performing work you increase your time under tension and provide more of a stimulus for growth. As an added bonus you get a great core workout from having to resist trunk rotation while working one side at a time.

Place this exercise early in a workout while you are fresh. It is a skill intensive exercise and you need to be mindful while you are holding one dumbbell at lockout while the other is performing a repetition. Start with 3 sets of 8 to get a feel for how long a set is going to take you.

Perform this version of the bench press by starting with both dumbbells at lockout and then alternate which arm is performing a repetition and which one is at lockout.

4. SUMO DEADLIFT WITH DUMBELL

The sumo deadlift is a strength training exercise that works nearly every major muscle group in your body including buttocks, hamstrings, thighs and lower back. 

Its effectiveness to target multiple muscle groups at once got many fitness experts calling this exercise as the king of all exercises. 

How to Sumo Deadlift with Dumbbell:

1. Stand with your feet very wide, wider than shoulder width apart with a dumbbell in the middle of your feet. Make sure your toes point outwards. Bend at the hips to grab one end of a dumbbell with both hands, arms hanging in front of you.  
2. Tighten your abs and lift the dumbbell by straightening your legs and standing up straight. 
3. Keeping your chest and head up, lower your hips until the dumbbell passes through the knees. Make sure to keep your weight on the heels and bend through your hips and knees. 
4. Repeat to complete 10-12 repetitions for 2-3 sets.

5. REAR FOOT ELEVATED SPLIT SQUAT

Don’t think you can build great legs without a barbell? I beg to differ. The Rear Foot Elevated Split Squat (RFESS) allows for you to load your legs with unbelievably larger loads than if you were performing a traditional back squat (provided you have the grip strength to hold 100 plus pound dumbbells in each hand).

The RFESS takes advantage of what well known and respected strength coach Mike Boyle calls the Bilateral Deficit. The bilateral deficit states that you are stronger on one leg than on two. In fact, most individuals will be able to perform well over half of their 1RM back squat with one leg. So if my back squat is 300 lbs and I were to grab 75lb dumbbells in each hand (total of 150 lbs), I will be able to perform multiple reps on one leg when the load on one leg is technically the same as my 1RM back squat!

Take advantage of the bilateral deficit and train your legs one at a time with heavier loads than you would have used with a barbell. Start with 3 sets of 10 and go from there. 

To perform the rear foot elevated split squat grab a heavy set of dumbbells and place one of your legs back on a bench. Next, ensure that your front foot is in a position where your knee will not travel past your toes when you start to descend into the bottom of your squat.

Your rear knee may or may not touch the ground depending on how tall you are. On the way up drive through your heel and try to stay as upright as possible. I would also recommend placing an Ab-mat or foam pad on the ground where your rear knee touches to give you a little cushioning and to adjust your range of motion if you are shorter or using a taller bench.

6. THREE POINT BENT-OVER ROW

There is no exercise like the row for getting a thick, dense back. The 3 point row allows for you to train heavy with a dumbbell. This position takes the stress off your lower back because you are bracing the bench with your non-working arm to keep you back angle consistent throughout the set.

My favorite way to perform dumbbell rows is to run the rack after you have worked up to a heavy set of 5. Use straps if your grip is failing, but be sure that you are still paying attention to training your grip as it is often overlooked and can cause heartache later on in your strength training career.

Stand in a staggered stance - if you are working the right arm, the right foot should be back. Next brace your opposite hand on a bench and ensure that you have a solid and flat back. Start with the dumbbell on the floor and pull it to your pocket, not towards your armpit.

7. RENEGADE ROW

There are few exercises that will challenge your core and back like the Renegade Row. I walk away humbled every time I perform it. I like to perform these on back day after I have performed weighted chins or pull-ups. Do 2-3 sets of 8-10 reps after a heavy pulling exercise, preferably a vertical pull like lat-pulldowns, weighted chins, or weighted pull-ups.

To perform the movement you begin in a modified push up position with your feet spread more widely than a push up (about shoulder width apart) and your hands placed under your chest inside your shoulders. With a pair of dumbbells in your hands, maintain the front lean and rest position while you alternate which arm performs a row and which arm keeps you from falling on your face!

Keep your abs and glutes braced the entire time and don’t allow your butt to shoot up or sag too low and keep your hips level the entire set. The only part of your body that should be moving is the arm performing the row.

8. DUMBELL BICEP CURL

The dumbbell bicep curl uses both arms at the same time to build stronger arms.

Steps :

1.) Start off standing up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand holding in a palms up grip.

2.) While holding the dumbbells extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps.

3.) Isolate the bicep and hold this position for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

Tips :

1.) Refrain from swinging your arms during this exercise.

9. STRAIGHT ARM SIT UP

To build a stand-out six pack, you need to build the rectus abdomis. In order to increase the muscle size on your abs, you need to train them like you would any other muscle: by using progressively heavier weights. If the muscle bellies on your abs are small then you must get your abs bigger by training them with weight. I like the straight arm sit up to load your abs and bring about growth. 3 sets of 15 with a weight that you can manage is perfect for ab development.

In the starting position (back on the ground with knees at 90 degrees with feet flat on the floor) press a heavy dumbbell towards the ceiling. Next, perform your sit up keeping your arms straight and making sure that the dumbbell is still pointing towards the ceiling. Slowly return to the starting position, always ensuring you are keeping the weight aimed at the ceiling with the arms locked out.

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TOP 5 CHEST-TRAINING MISTAKES

#1 Overreliance on barbell bench presses

“How much can you bench?” The question is asked so often of anyone with a modicum of muscle that it’s long been the ultimate gym cliche. Still, the fact that the bench press is the go-to strength barometer has had a decimating effect on chests. Bodybuilders bench too much too often for too many sets of too few reps. Used correctly, the bench press is an excellent exercise. Overused, it can potentially overdevelop the lower-pec region in relation to the upper region, giving you “droopy boobs” (think Art Atwood). Furthermore, consistently benching for maximum sets of low reps will boost your chances of injuries, ranging from shoulder, elbow and wrist strains to pec tears.

Solutions:

• Think of barbell bench presses as just another chest exercise, one that can be done at any time during your routine, including last.
• Do sets of eight to 12 reps, only occasionally pyramiding to as low as six reps.
• If you’re curious about how much you can bench for a single rep, use an online calculator and your best 10-rep set to compute your one-rep max.
• If you always do barbell benches first, start with incline presses–with barbells one workout and dumbbells the next. Alternately, cycle eight-week periods during which you do no free-weight benches with eight weeks during which you do benches with barbells one workout and dumbbells the next.

#2 Under training upper chest

Often occurring in concert with an overreliance on bench presses is an underreliance on exercises that target the upper-pec region. This is the area from your clavicles to approximately halfway down your chest. It gives your torso a higher appearance and visually ties your pecs in with your delts and traps (think Franco Columbu). Pecs are naturally thinner at the top than the bottom, so everyone can prioritize their upper pecs via incline work without fearing that this region will overpower their lower pecs.

Solutions:

• Do incline presses with a barbell or dumbbells first in your routine.
• In each chest workout, include at least as many sets of upper-chest work (incline presses and flyes) as you do lower chest work (flat and decline presses and flyes, and dips).
• To focus cable crossovers on your upper chest, perform them with the cables set near the floor, so that you are pulling the handles up and together on each rep.
• Practice posing your upper pecs with hands-on-hips most-musculars or simply tensing. This will build a greater mind-muscle connection, so you can feel this area contracting on targeted chest exercises.

#3 Overreliance on machines

While too many bodybuilders do too many sets of benches, there is another group that goes to the other extreme–they rarely grab barbells or dumbbells on chest day. Most modern gyms have a plethora of press and flye machines, but resist the urge to form the bulk of your routine around mechanical movements. Despite modern advantages, the best chests of Arnold’s era still compare favorably with the pecs in recent Olympia pose-downs. Why? Then, pecs were worked almost exclusively with free weights.

Solutions:

• Do mostly free-weight and body-weight basics.
• Do no more than half of your chest exercises with machines.
• If you do mechanical presses, try to choose a unilateral Hammer Strength, FreeMotion or similar machine that approximates the freedom of free weights.
• If you’re not strong enough to get eight bodyweight reps while dipping, use a dip assist machine to lighten your load. (This doesn’t count as a machine exercise.)

#4 Failure to contract

The downside of free weights is that they make it difficult to attain a maximum contraction in the pecs. When you do dumbbell flyes, there is less resistance on the chest at the top of the movement (when the dumbbells come together) than near the bottom. Likewise, during presses or dips, the triceps do much of the work near lockout.

Solutions:

• Do one flye exercise each workout with either a machine or training bands. If you do cable crossovers, cross one hand over the other (hence the name) at contractions. Similarly, if you use an upright flye or pecdeck machine, or do flyes with bands, perform repetitions unilaterally in order to bring your hand past the center plane of your body to lengthen contractions.
• Lock out on presses. Although your triceps will do much of the work at the end, you can still maximally flex your chest at contractions.

#5 Working the weight, not the muscles

“Work the muscles, not the weight” is one of Jay Cutler’s favorite aphorisms. Working the weight is different than focusing too much on the number of pounds used, and thus going too heavy. ''Working the weight is using speed and momentum to pound out reps with little or no regard for the targeted area and it’s a precise distillation of the way many bodybuilders press, flye and dip.''

Solutions:

• Feel where you want to focus each set before it begins. For example, tense your upper chest before a set of incline presses to keep your attention on that area.
• Always utilize strict form. This is not only safer, but also better for targeting your pecs, because the sloppier your execution on a chest exercise is, the more that secondary muscles take over.
• Carefully control the negative halves of reps. During presses, take approximately two seconds to lower the weight and one to two seconds to raise it.

Lessons Learned:

• Treat bench presses as just another chest exercise with reps in the eight to 12 range.
• Prioritize your upper chest.
• Do primarily free-weight presses and flyes.
• Concentrate on the contraction of each rep.
• Keep the focus on your pecs, not on the weight.

AUTHOR: Greg Merritt

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5 MOST EFFECTIVE EXERCISES FOR BUILDING YOUR BICEPS

Here’s the thing: When it comes to biceps training, you can pretty much only do one thing – curl. Boring, yes, but you still desire a nice set of guns.

Maybe you need to get more out of your biceps training. Maybe you need a few more tricks and techniques to get arm growth going again.

The 5 biceps exercises listed below are some of the most effective arm-builders around. At first glance these aren’t anything new, but let’s delve a little deeper and get creative to make these 5 traditional moves into some serious muscle gain-makers.

Try a few of these on for size (literally) and bigger guns will only be a curl away!

1. BARBELL CURL

It doesn’t get more basic than the barbell curl. Heavy, simple and to the point the barbell curl allows you to place the most amount of stress of all the biceps exercises.

Including some form of the barbell curl (be it standing, on the preacher bench, with a wide or narrow grip) is a necessity for anyone’s arsenal if bigger biceps is the goal.

The Twist: A simple yet highly effective version of the traditional barbell curl is the seated barbell curl. Yes, the shortened range of motion will have the illusion of seeming easier to perform, but the reality is quite the opposite. Sit straight up on the end of a bench with the barbell in your lap.

With an underhand grip curl up the weight toward your shoulders and lower under control. When the bar nears your legs only tap the bar and reverse direction. You will find you can lift more weight than the standing, full-range version but that’s not a green light to cheat the weight up. Always use proper, controlled technique.

2. INVERTED RACK CURL

A highly effective but little known biceps builder is the rack curl. If traditional curling has you bored out of your mind and you want to try something very different and a little more functional then give this a try.

Position yourself under a bar (either a locked Smith machine or a bar placed low on a squat rack) and grasp the bar with an underhand grip with your body straight, facing up and feet on the floor. You should be in a similar positon as a reverse-grip inverted row. Keeping your body straight, curl your body up to your hands while flexing your biceps hard.

Your abs, back, shoulders and legs will be under tension for support, but be sure the majority of the stress is to your biceps.

The Twist: After you’ve mastered the move from a moderate height with the bar it’s time to make things a little interesting. Try performing a rack curl ladder. Start with the bar in a low position (the most difficult) and perform your reps as normal. Once you reach failure, raise the bar to the next setting and perform more reps.

Continue to raise the bar to each new level after you reach muscular failure. Each new height will make the exercise angle a bit easier enabling you to keep working your fatigued biceps.

3. DUMBBELL CURL

The dumbbell curl is considered the barbell curl’s little brother, however, utilizing dumbbells allows you to supinate (rotate) the wrist.

Why is this worth mentioning? Because the biceps has two functions: To raise the arm and to rotate the forearm. This supinating action will ensure you are working both biceps heads and getting a complete, thorough workout.

The Twist: Instead of slogging through the normal cadence of “curl the left arm, then the right, then the left and so on” try completing half of your reps for one side then half for the other, then complete your reps in the same fashion.

This small, seemingly insignificant shift will enable you to better focus on the side being worked while reducing upper body sway and swing.

4. INCLINE DUMBBELL CURL

Piggybacking off of the dumbbell curl supinating advantage, the incline bench dumbbell curl is unlike any other exercise for the biceps.Not only will it force you to perform your reps in a strict manner it will also work the biceps in such a way as to increase that coveted peak you are looking to build.

Since this exercise puts you in a vulnerable position it is advisable to use light to moderate amounts of weight and focus on form and technique.

The Twist: Of course using proper form is paramount such as keeping not only your back against the bench but your shoulders as well. Also, let your arms hang down straight to the floor without swinging the dumbbells.

An intense little trick you can try is to lower the weight to a dead stop and pronate (twist) your wrists inward at the bottom of the movement. Twist them back to the supinated (curl) position and lift for your next rep. This will cause an intense stretch and burn. Again, use a lighter weight for these since the drastic stretch will call for more control.

5. REVERSE-GRIP BICEPS CHIN-UP

Another unsung hero of the biceps building world is the reverse-grip chin-up. Normally you would perform a traditional chin-up by pulling with your lats and elbows while arching and squeezing your back.

For the biceps version you will actually slightly round your back to engage your biceps more fully. Also, try more of a curling motion with your forearms instead of a straight pull as in a traditional chin-up.

The Twist: Can’t do too many chin-ups or none at all? You have options. Either have your training partner support your feet to lessen the amount of body weight lifted or loop a band under your feet or knees for the same support.

Another option would be to use a low-hanging bar and jump to the top/contracted position. Once in that position slowly lower your body under complete control for an intense negative (eccentric) fatigue affect. Once you build your strength you will be able to perform normal reps over time.

2 EFFECTIVE PROGRAMS FOR BUILDING YOUR BICEPS:

Try each program once per week. For example, program A on Monday and program B on Thursday.

PROGRAM 1

Exercise	Sets	Reps
Seated Barbell Curl	3	10-12
Incline Dumbbell Curl (with a full wrist twist)	3	10-12
Seated Dumbbell Curl (one arm at a time)	3	8-10

PROGRAM 2

Exercise	Sets	Reps
Reverse-Grip Biceps Chin-Up	3	Max
Inverted Rack Curl Ladder	2-3	Max
Traditional Seated Dumbbell Curl	3	10-12

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5 MOST EFFECTIVE EXERCISES FOR BUILDING MASSIVE SHOULDERS

Nope. This isn’t going to be another one of those run-of-the-mill “boulder shoulder” articles repeating the already nauseatingly understood exercises it takes to build big, wide shoulders. You know the ones, they go something like this: A standard press, a side lateral raise and then something for rear delts.

This also isn’t a list of some crazy-looking bosu ball balancing movements better suited for ballerinas with little to show for your efforts. I am about to list the undisputed 5 best shoulder builders and then show you a few ways to make them better. A few twists to get more out of these basic, tried and true movements so you can add some muscle and a little excitement back into your shoulder training.

1. BARBELL AND DUMBBELL SHOULDER PRESS

Yes, what is a list of shoulder exercises without mention of the basic shoulder press? The shoulder press is by far the big boy on the block when it comes to packing on size to your entire shoulder area, especially in the front (anterior) and side (medial) heads of the deltoids. Additionally, overhead pressing will also help build stability in your shoulders to better facilitate bench pressing, rowing and pull-ups.

The Twist: One underlying problem a lot of lifters have is pressing too much weight, therefore creating lower back, shoulder and neck problems. One way to keep reaping the rewards of pressing without ditching it all together is to use a moderate load and perform 3-part, 15 rep sets much like the technique of 21s for biceps curls.

First, press the bar up only half way, then press from the midpoint to the top, and then finally perform full reps for 5 reps each. Just be sure to lower the bar at or slightly below chin level when doing bottom half and full reps.

2. DUMBBELL SIDE LATERAL RAISE

Sure, the side lateral raise doesn’t hold as big a punch as the overhead press, but the benefits they provide are too good to not include in your arsenal. What other exercise isolated the side deltoid head so well? Besides, the medial head is what gives you that wide look and can make your waist line instantly look smaller as well. Side laterals allow you to push those fibers a little further and create that all-encompassing illusion of that sought-after V-taper.

The Twist: Besides the obvious ways to make them more intense; such as running the rack and supersetting with other movements, side laterals can be manipulated in such a way to get even more of an isolated burn out of each rep. Start with the dumbbells by your sides. Starting the motion with your pinky side up, raise the weights out to your sides directly in line with your body.

Don’t let the weights float out front. Here’s the key: instead of raising the dumbbells with your hands allow your elbows to lead the lift and lift them as high as your shoulders. No twisting or turning.

3. BARBELL AND DUMBBELL UPRIGHT ROW

Upright rows are often thought of as insignificant shoulder builders due to lifters focusing on their sole purpose of trap development. Upright rows can also serve as a vital tool toward providing yet another multi-joint movement for more overall mass (along with the overhead press). This is particularly evident when different grips are used and where you pull from.

The Twist: As noted, taking a wider grip on the bar (or a wider arc of motion with dumbbells) will allow more stress to be placed on the medial deltoid heads and less on the trapezius muscles. A few inches wider than shoulder width will suffice.

If you start to experience shoulder pain then try using an EZ bar where your grip is slightly angled toward forearms. This should alleviate some of the discomfort. Also, be sure to pull up with your elbows higher than shoulder level. Pulling in this manner will engage the medial delts more fully.

4. DUMBBELL REAR LATERAL RAISE

For every action there is usually a reaction. Building a quality, balanced physique is no different. Performing the big, compound lifts such as presses and upright rows are great for adding on mass but you will eventually need a few other tools to balance things out and provide proportion and better function. Rear delt training is essential when it comes to establishing true shoulder balance not only for looks but for proper shoulder health as well.

The Twist: Bent-over lateral raises are pretty much a staple for said goal but let’s throw in a few more unique moves to not only add variety but also aid in achieving overall shoulder strength, balance and function. Rope pulls to the face, wide-grip pull-downs to the face with elbows flared and bent or standing cable rear pulls are just a few options at your disposal.

Here’s the key: As with many other shoulder moves, be sure to pull with your elbows and not your hands. Pulling in this manner will shift the stress to your targeted deltoid head instead of your upper back.

5. HANG CLEAN

Adding in a power move or two isn’t just for athletes or those who partake in cross training. They can easily be installed into a shoulder program to give you some brutally awesome results. Hang cleans are particularly effective when you want to add some real, solid muscle on your yolk. What’s your yolk? Some refer the entire area of your traps, deltoids, neck and upper back as your yolk. Hang cleans is the perfect move for building and strengthening this area.

The Twist: Aside from actually adding them into your program you can beef up their effectiveness (pun intended). First, placing them at the beginning of your shoulder workouts will amp up your nervous system and prep you for more work to come along with a heathy dose of natural growth hormone.

Secondly, performing a hang clean and press will take care of your overhead work and then some. Other A-list power shoulder builders are snatches, split jerks and push presses.

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