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 February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!
by Tony Gjokaj January 11, 2024 4 min read
Navigating through the challenges of depression can be a difficult journey for many.
In the quest for mental well-being, you know that exercise is a powerful tool to have in your arsenal.
However there will be days where you're not motivated... and only with carefully crafted discipline, can we do what we need to do when we aren't motivated to do it.
What exactly is discipline, and how can we use it on our journey?
In this blog post, we will explore the essence of discipline and delve into five effective ways to cultivate this invaluable trait.
Let's dive in!