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by Tony Gjokaj March 10, 2020 3 min read
Abdominals are one of the most sought after muscles. The first thing to get out of the way is that the abdominals will only be visible under a lower body fat percentage. Second is the following mindset: if you do strength lifts, you MAY NOT need to directly train your abs.
Before you feel the need to skip this section, read this: while abdominal muscular development can occur with Squatting and Deadlifting, this does not mean you’re training your core in various planes.
With this being said, there are a lot of things to talk about when training the abdominal area and we are strong advocates of doing so… not just for muscular development, but also for overall health!
This is an excerpt from our Muscle Compendium eBook.
The Abdominal area consists of the following four muscles: the Rectus Abdominis, Transverse Abdominis, and the external and internal obliques. These four muscles assist in keeping our posture in check.
Now that we understand the functions a little more, let’s get into a few strategies in building these “cheese-graters”!
When it comes to effective ab exercises, I prefer to view them as “core” work: since the abs are a small muscle, we train abs for functionality. We optimize this by doing a leg raise, a crunch, and a twist exercise.
To conclude our abdominal training, let’s start by saying in regards to abdominal development, you might not necessarily need to directly train abs. This is because you may develop them from squatting and deadlifting heavy.
I prefer to utilize abdominal training to provide spinal mobility and to reduce any tightness or emphasis on my lower back. When training the abdominals, I would utilize high repetition bodyweight sets upwards in the 10-20 rep range. You should be able to get away with at least 16 sets per week with direct ab work if you’re passionate about working your abdominals.
Personally, I would do 4 sets of 10-20 reps on leg days. Which leads to the importance of training abdominals on your leg days. We emphasize this to allow adequate recovery for your next leg day. If you train abs the day before legs, for example, you might not be able to be as effective on a heavy squat or deadlift session.
Anything you would like to add or any other tips you would like to give? Throw them in the comments below!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj April 25, 2023 3 min read
Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.
But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!
Here are five ways to make exercise more meaningful!
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
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