Recently, the idea of doing Abs training separately has become less popular. It is believed that the basic multi-joint exercises in a gym, such as squats and deadlifts, provide sufficient stress on all muscles including the abdominal muscles. Many believe that the core muscles are just another name for the muscle of the press. However, the concept of the core actually includes much more muscles that help stabilize your spine and are on your back stretching from the shoulders to the hips. Deadlifts and squats give a load on many of the basic muscles in the body. However, at the same time, the load goes mainly to the muscles of the back.
Introduction to Combined Abs Training
Several years ago, scientists conducted special studies that showed that even if the athletes did squats and deadlifts with unrealistically large weights, the muscles of the press loaded everything insufficiently. Some people are genetically gifted lucky beggars, so they do not need to do a lot of exercises for abdominal muscles. But if you are not so lucky you will not receive sufficient Abs load with the help of bench presses and squats, you will have to train the abdominal muscles separately to get a good muscle definition on your belly. If you only train your body with basic exercises and stick to the proper nutrition, you will also see results on your belly. You will see 6 packs, however, they may not be as pronounced as they would be if you were doing separate exercises for this group of muscles. Therefore, determine all that you need and begin to act.
By and large, there is not much difference with what muscle groups you are training the abdominal group (with glutes, thigh, or back, no matter what you choose). Below you can see examples of a combination of Abs training with the training of other muscle groups.
Abs and Butt Workout Routine
Some people prefer to train abdominal muscles along with the gluteal muscles (buttocks).
You can use the following abs and butt workout routine (female option):
- Plank Sweeps (for Abs), 3 sets;
- Sliding Mountain Climbers (for Abs), 3 sets, 10-15 reps;
- Leveled Donkey Kicks (for butt), 3 sets, 10-15 reps;
- Squats without extra weight (for butt), 3 sets, 10-15 reps.
How many times a week should you do these exercises? It is recommended to perform this routine 3-4 times per week for achieving maximum results. Nevertheless, if you organism can deal with this you can even perform the routine 5 times per week, however, make sure that your resting period is minimum 2 days.
Arms and Abs Workout Routine
The most powerful exercises for biceps are biceps curls. As for triceps, people usually do bench press and triceps pushdowns. You can also do special exercises at home.
Here is an example of effective arms and Abs workout routine:
- Arnold V-Sit (15-20 reps);
- Multicurl (do series 3-4 times);
- Burning Bridge (do series 4-6 times);
- Crocodile Row (15-20 reps);
- Ab-Fab Press (12-20 reps);
- Combat Burpee (20 reps).
Do this routine 1-2 times a week. Don’t forget about other muscle groups.
Legs and Abs Workout Routine
Theoretically, you can do Abs and butt workout without equipment. But this option is suitable for you if you are beginner because squats without weights do not provide much results in well-trained athletes.
You can try the following legs and Abs workout routine (Arnold Schwarzenegger version):
- Leg Extensions. 1-2 sets, 15 reps;
- Barbell Squat. 6 sets, 10 reps;
- Smith Machine Squat. 4 sets, 10 reps;
- Hack Squat. 4 sets, 8 reps;
- Lying Leg Curls. 4 sets, 10 reps;
- Romanian Deadlift. 4 sets, 10 reps;
- Donkey Calf Raises. 4 sets, 10 reps;
- Standing Calf Raises. 4 sets, 10 reps;
- Seated Calf Raises. 4 sets, 12-15 reps;
- Roman Chair Crunch. 4 sets, 25 reps;
- Seated Leg Tucks. 4 sets. 25 reps.
Back and Abs workout Routine
We can propose you the following back and Abs workout plan:
- Underhand Cable Pulldowns. Warm-up, 4 sets, 10-12 reps;
- Reverse Grip Bent-Over Rows. 4 sets, 8-10 reps;
- Seated Cable Rows. 3 sets, 8-12 reps;
- Straight-Arm Pulldown. 7 sets, 8-12 reps;
- Reverse Crunch. 3 sets, 10-15 reps;
- Elbow to Knee. 3 sets, 10-15 reps;
- Air Bike. 3 sets, 10-15 reps.
Perform this routine 1-2 times a week.
Many athletes have perfect V-shaped back. However, this doesn’t mean that they’ve achieved these results by their own. A lot of athletes use illegal steroids, such as Testoviron Depot, Masteron, and Proviron.
You might be interested in steroids in CrossFit.
Abs and Core Workout Routine
You can use abs and core workout routine presented below:
- Cable Crunch. 3 sets, 15 reps.
- Barbell Side Bend. 3 sets, 12 reps.
- Crunches. 3 sets, 12 reps.
- Reverse Crunch. 3 sets, 15 reps.
If you want to speed up your progress, you can use anabolic steroids in sport. They are a group of meds designed primarily for muscle mass growth. The most famous examples of anabolics include Trenbolone, Nandrolone, testosterone cypionate and methandienone. Using these drugs, you will significantly improve your results.
When to Train Abs – Before or After Main Workout?
When to train Abs? At the beginning or at the end of training? The question is not so simple. The correct answer depends on the effectiveness and safety of your workout. Some bodybuilders & CrossFit athletes, rather amateurs, believe that the exercises for Abs should be done at the very beginning of the training. They believe that the only way to give the abdominal muscles a real load. According to them, the Abs training at the end of the workout is always a bad idea.
Should you trust this opinion? On a simple example, you can find out when it is better to train abdominal muscles – at the beginning or at the end of the workout. Several years ago, some American scientists conducted the following experiment. The group of bodybuilders performed 3 sets of heavy squats (6 reps per set) 2 times under different conditions.
On the first training, the participants of the experiment squatted after the traditional warm-up, and after a day of rest they performed squats after training abdominal muscles. Load on the abdominal muscles included 3 sets of hanging leg raise, 3 sets of crunches and 3 sets of lateral twists. In each seat, athletes performed 15 reps each.
Test results were as follows. In the second training, none of the group members could perform 6 repetitions in all 3 sets of squats. On average, after loading the abdominal muscles, the athletes performed 1 replicate less in the first set. In the second and third set, the number of repetitions was 5 and 4, respectively. Training Abs before the main workout, at first glance, seems logical. Many amateurs, tired for training, were no longer able to find the strength for the quality work of the abdominal muscles.
If you start training with Abs exercises, you probably will be able to do your best. However, the above experiment showed that it is unacceptable to train Abs before performing serious basic movements. In particular, the fatigue of abdominal muscles reduced the intensity of squats. Moreover, a decrease in the stabilizing potential of Abs in the performance of heavy squats threatens a trauma to the waist.
So the exercises for Abs need to be done at the end of the workout. Trying to load the abdominal muscles before performing the main exercises can cost you too much. First, the intensity of the training will drop, and secondly, the risk of a lower back injury will increase. If fatigue does not allow you to fully pump the press in the final workout, load the press separately from the other muscles. Build your training routine in such a way that the abdominal muscles get a separate training day.
In addition, you can practice Tabata in separate day or after your main workout. Tabata is a quick and effective method of training, which belongs to high-intensity interval workouts. Read more about Tabata in our article on how to get toned and flat Abs in 2 weeks.