abdominal muscle training

[closesupport]

if your goal is to have a lean strong and flexile body this is the workout for you, this method of exercise was developed in the 1920s by a man named joseph pilates initially favoured by dancers, the system has become most popular world wide because of its efficiency and its effectivness.... in otherwords pilates really works

1. Hundreds \2. Roll ups \3. Leg Circles \4. rolling like a ball \5. single leg stretches \6. double leg stretches \7. cris crosses \8. swan dive \9. single leg kicks \10. double leg kicks \11. spine stretches\12. open leg rocker\13. the corkscrew\14. the saw \15. side kicks \16. swimming \17. leg pull front
\18. leg pull back

All these are taught on the video Basic pilates or dummies. it can be downloaded from Kazaa or purchased as a DVD from most retailers or Etailer(amazon), the advanced methods work.
the videos are quite good to use, if only until you can recall the exercises without visual promting.

 

[Doctor Morbius]

you answer me this question: when did you last see a fat dancer, or an obese athlete. Since Pilates is the adominal type of routine that they follow.

I saw a fat dancer last Saturday night, but I didn't tip her!

In a few years Pilates videos will be on the shelves of every GoodWill store next to the Jane Fonda Workout tapes and the Atkins Diet books. And ... the obesity rates in the U.S. will still be higher than they are currently.

 

[Doctor Morbius]

To all, please allow me to reiterate...

It's a myth that you can "isolate" the upper from the lower abs -- electromyographic studies show that the minute you apply resistance, both your upper and lower abdominals kick into action together.

It's also a myth that you should do hundreds of reps of crunches or any other abdominal exercise -- your abs, like all other muscles in your body, respond best to PROGRESSIVE RESISTANCE training. You wouldn't do 150 reps per set for your biceps. Don't do the same for the abs. It is a waste of time. Also, you do not need to train abs every day as some bodybuilders of the 60's and 70's have made popular. If you want to build endurance, then do endurance exercises, such as cycling, jogging, swimming or even fast paced supersets with weights and/or calisthenics.

Another popular myth is that going for the pump or the burn or the "feel" is what builds muscle mass. There is absolutely no scientific evidence to support this position. There have been many a powerlifter and olympic lifter that have built incredible physiques doing no more than 6 reps per set.

And here's one of my favorite myths. Day after and second day soreness is what builds muscle. In fact, by microtraumatizing the muscle tissues enough to cause them to rupture you have accomplished one thing. Tissue destruction not tissue growth. The post-exercise muscle soreness you feel the next day comes from hydroxyproline. This is counter productive to building muscle mass.

 

[snafu]

I read a study that stated the best excerise for the abs is bicycle crunch's. Basically you lay on your back and criss cross right elbow to left knee then left elbow to right knee. As you do the excerise you straighten your opposite leg while keeping it off the ground.

 

[beerco]

As I aksed before, what about for building ab endurance? No, I wouldn't do 150 reps for my bicep, but I routinely do 10,000 reps of legs to build endurance. Why wouldn't doing large reps on my abs do the same?

 

[jkca1]

If you have a herniated disk don't ask the amateurs here for advice. Ask your doctor or rehab specialist. All you need to do is damage yourself more because you received and took some advice from people (with good intentions I might add) not intimately familiar with your medical condition.

 

[closesupport]

To all, please allow me to reiterate...

It's a myth that you can "isolate" the upper from the lower abs -- electromyographic studies show that the minute you apply resistance, both your upper and lower abdominals kick into action together.

It's also a myth that you should do hundreds of reps of crunches or any other abdominal exercise -- your abs, like all other muscles in your body, respond best to PROGRESSIVE RESISTANCE training. You wouldn't do 150 reps per set for your biceps. Don't do the same for the abs. It is a waste of time. Also, you do not need to train abs every day as some bodybuilders of the 60's and 70's have made popular. If you want to build endurance, then do endurance exercises, such as cycling, jogging, swimming or even fast paced supersets with weights and/or calisthenics.

Another popular myth is that going for the pump or the burn or the "feel" is what builds muscle mass. There is absolutely no scientific evidence to support this position. There have been many a powerlifter and olympic lifter that have built incredible physiques doing no more than 6 reps per set.

And here's one of my favorite myths. Day after and second day soreness is what builds muscle. In fact, by microtraumatizing the muscle tissues enough to cause them to rupture you have accomplished one thing. Tissue destruction not tissue growth. The post-exercise muscle soreness you feel the next day comes from hydroxyproline. This is counter productive to building muscle mass.

SO WHERE DOES THE FACT MUSCLE DEGREDATIN AND LACTATE FORMATION COME FROM, INFACT I DO DO 40,30,20,10,8,6,4,2, SETS FOR VIRTUALLY EVERYTHING, BUT I DONT USE LARGE WEIGHTS UNTIL I GET TO THE LOWER SETS, I WOULDNT SAY I WAS HUGE, BUT I THINK BEST TO DESCRIBE MYSELF AS ATHLETIC.
=========================================================
Hydroxyproline is produced by HYDORXYLATION of the amino acid PROLINE. It is is hydroxylated after PROTEIN SYNTHESIS. Along with proline, it is one of two cyclic amino acids found in proteins.
Hydroxyproline is a major component of the PROTEIN COLLEGEN. It helps provide stability to the triple-helical STRUCTURE of collagen by forming HYDROGEN BONDS. Hydroxyproline is found in few proteins other than collagen.

PROLINE hydroxylation requires ASCORBIC ACID. Most effects of absence of ASCORBIC ACID in man come from the resulting defect in HYDROXYLATION of PROLINE residues of COLLAGEN, with reduced STABILITY of the collagen molecule.
=========================================================
would doing large repitiotion not be the same as other aerobic activites since the following is taking place, plus as states more glycogen is stored in that area for future use in emergencies. Read the link i thin youll understand where im coming from.

http://www.whatislife.com/reader2/Metabolism/pathway/glycolysis.html

IF YOU READ DWN TO GLYCOLYSIS pentose-phosphate pathway First, under aerobic conditions and at low ATP (high ADP) concentrations, glucose-6-P will rapidly be oxidized to CO2 via pyruvate and acetyl-CoA. Second, when in need for biosynthetic activity, such as cell division with a great need for new nucleic acids, some of the glucose-6-P oxidation proceeds via ribulose-5-P in the pentose phosphate pathway. Third, phosphatases provide free glucose in liver that rapidly equilibrates across the hepatic cell membrane, a mechanism by which the liver controls blood glucose levels. Fourth, to store extra glucose for emergencies independent of sugar levels in the blood as glycogen in liver and muscle cells (carbohydrate loading).

then try Guanannine TP utilization

 

[Doctor Morbius]

Do you think abdominal work actually trims the waist or does it simply firm up the muscles below? My waist is about 35 but I'd like a couple of inches less.

Wouldn't we all?

I believe to an extent ab training can reduce the waist but only because it will firm and tone up the muscles of the abdominal wall. That will in turn assist in keeping your internal organs in place by keeping pressure on them. But will doing more ab work than is necessary to keep the organs in place and tone up the abdominal wall help? Probably not.

 

[Doctor Morbius]

SO WHERE DOES THE FACT MUSCLE DEGREDATIN AND LACTATE FORMATION COME FROM, INFACT I DO DO 40,30,20,10,8,6,4,2, SETS FOR VIRTUALLY EVERYTHING, BUT I DONT USE LARGE WEIGHTS UNTIL I GET TO THE LOWER SETS, I WOULDNT SAY I WAS HUGE, BUT I THINK BEST TO DESCRIBE MYSELF AS ATHLETIC.
=========================================================
Hydroxyproline is produced by HYDORXYLATION of the amino acid PROLINE. It is is hydroxylated after PROTEIN SYNTHESIS. Along with proline, it is one of two cyclic amino acids found in proteins.
Hydroxyproline is a major component of the PROTEIN COLLEGEN. It helps provide stability to the triple-helical STRUCTURE of collagen by forming HYDROGEN BONDS. Hydroxyproline is found in few proteins other than collagen.

PROLINE hydroxylation requires ASCORBIC ACID. Most effects of absence of ASCORBIC ACID in man come from the resulting defect in HYDROXYLATION of PROLINE residues of COLLAGEN, with reduced STABILITY of the collagen molecule.
=========================================================
would doing large repitiotion not be the same as other aerobic activites since the following is taking place, plus as states more glycogen is stored in that area for future use in emergencies. Read the link i thin youll understand where im coming from.

http://www.whatislife.com/reader2/Metabolism/pathway/glycolysis.html

IF YOU READ DWN TO GLYCOLYSIS pentose-phosphate pathway First, under aerobic conditions and at low ATP (high ADP) concentrations, glucose-6-P will rapidly be oxidized to CO2 via pyruvate and acetyl-CoA. Second, when in need for biosynthetic activity, such as cell division with a great need for new nucleic acids, some of the glucose-6-P oxidation proceeds via ribulose-5-P in the pentose phosphate pathway. Third, phosphatases provide free glucose in liver that rapidly equilibrates across the hepatic cell membrane, a mechanism by which the liver controls blood glucose levels. Fourth, to store extra glucose for emergencies independent of sugar levels in the blood as glycogen in liver and muscle cells (carbohydrate loading).

then try Guanannine TP utilization

I have to get ready for some carbohydrate loading myself tonight (in the form of beer!! ) so I don't have time to read this. Give me a chance to read it thoroughly and I'll post a reply.

 

[Doctor Morbius]

SO WHERE DOES THE FACT MUSCLE DEGREDATIN AND LACTATE FORMATION COME FROM, INFACT I DO DO 40,30,20,10,8,6,4,2, SETS FOR VIRTUALLY EVERYTHING, BUT I DONT USE LARGE WEIGHTS UNTIL I GET TO THE LOWER SETS, I WOULDNT SAY I WAS HUGE, BUT I THINK BEST TO DESCRIBE MYSELF AS ATHLETIC.

Why the large number of reps at the beginning? If I were trying to build muscle tissue I would keep the reps between 5 to 12. Occasionally, as part of a periodized regimen, I'll go as high as 20 but no more.

Yes, lactic acid (a waste product) is produced from anaerobic exercise. However, doing sets of 4 to 6 reps with heavy weight with long rest periods as many power lifters and olympic lifters train, the lactic acid is carried away by the blood stream before it has a chance to localize. Hence, no pump or burn. If they were to change their routine to say, 15 reps per set with short rest periods the circulatory system would not be able to carry away the excess lactic acid that had been produced.

Note: I didn't say you couldn't build muscle tissue by doing higher reps (up to 20ish), I just said that there is no scientific evidence that it is necessary. Big difference. As long as you are placing greater stresses on the muscle tissue it will grow and strengthen over time! I've even gained size in my legs from 2 hour bike rides, however, I lived a sedentary lifestyle for years previously and my quads had atrophied. However, it is doubtul that they will continue to increase in size past a point. Was it the most efficient way to add muscle? Nope. Not even close. But it did happen.

Hydroxyproline is produced by HYDORXYLATION of the amino acid PROLINE. It is is hydroxylated after PROTEIN SYNTHESIS. Along with proline, it is one of two cyclic amino acids found in proteins.
Hydroxyproline is a major component of the PROTEIN COLLEGEN. It helps provide stability to the triple-helical STRUCTURE of collagen by forming HYDROGEN BONDS. Hydroxyproline is found in few proteins other than collagen.

PROLINE hydroxylation requires ASCORBIC ACID. Most effects of absence of ASCORBIC ACID in man come from the resulting defect in HYDROXYLATION of PROLINE residues of COLLAGEN, with reduced STABILITY of the collagen molecule.

Hydroxyproline is also the result of microfissures in the muscle tissues, which basically become scar tissue. There is an old myth in muscle building that one would tear down the muscle and then it would rebuild through rest and nutrition. This is not how it happens. Muscle builds up because it is exposed to higher stresses than it had been previously exposed to. Rest and nutrition are still essential though.

would doing large repitititions not be the same as other aerobic activites since the following is taking place, plus as states more glycogen is stored in that area for future use in emergencies. Read the link i thin youll understand where im coming from.

If you're wanting to do higher reps to store glycogen and possibly train the mitochondria you could do between 15 to 20 reps per set and keep the rest periods to a minimum, but this kind of training done without variation will not produce good results over time. Your progress will plateau. Glycogen will be stored in the muscle tissues better via anearobic exercise not endurance activities.

I just don't see how doing a high number of repititions (above 20) has any value. At best it would tone a muscle. Being able to do 1000 situps will only be helpful if you are training to do 1000 situps. If you want a strong muscular abdominal wall to support your internal organs and lower back you are better off doing up to 10 sets of 10 reps of a weighted exercise and gradually increasing the intensity over time.

http://www.whatislife.com/reader2/Metabolism/pathway/glycolysis.html

IF YOU READ DWN TO GLYCOLYSIS pentose-phosphate pathway First, under aerobic conditions and at low ATP (high ADP) concentrations, glucose-6-P will rapidly be oxidized to CO2 via pyruvate and acetyl-CoA. Second, when in need for biosynthetic activity, such as cell division with a great need for new nucleic acids, some of the glucose-6-P oxidation proceeds via ribulose-5-P in the pentose phosphate pathway. Third, phosphatases provide free glucose in liver that rapidly equilibrates across the hepatic cell membrane, a mechanism by which the liver controls blood glucose levels. Fourth, to store extra glucose for emergencies independent of sugar levels in the blood as glycogen in liver and muscle cells (carbohydrate loading).

then try Guanannine TP utilization

If you wanted to do some carbo loading on a weekly schedule you could go on a zero-to-extremely-low carb diet for 4 days followed by stuffing yourself with potatos and other carb rich foods for 3 days. It's difficult to do and probably isn't the healthiest way to carbo load but bodybuilders used to do it to store more carbs in their muscles and give them a fuller harder look for a contest.

 

[closesupport]

Why the large number of reps at the beginning? If I were trying to build muscle tissue I would keep the reps between 5 to 12. Occasionally, as part of a periodized regimen, I'll go as high as 20 but no more.

Yes, lactic acid (a waste product) is produced from anaerobic exercise. However, doing sets of 4 to 6 reps with heavy weight with long rest periods as many power lifters and olympic lifters train, the lactic acid is carried away by the blood stream before it has a chance to localize. Hence, no pump or burn. If they were to change their routine to say, 15 reps per set with short rest periods the circulatory system would not be able to carry away the excess lactic acid that had been produced.

Note: I didn't say you couldn't build muscle tissue by doing higher reps (up to 20ish), I just said that there is no scientific evidence that it is necessary. Big difference. As long as you are placing greater stresses on the muscle tissue it will grow and strengthen over time! I've even gained size in my legs from 2 hour bike rides, however, I lived a sedentary lifestyle for years previously and my quads had atrophied. However, it is doubtul that they will continue to increase in size past a point. Was it the most efficient way to add muscle? Nope. Not even close. But it did happen.

Hydroxyproline is also the result of microfissures in the muscle tissues, which basically become scar tissue. There is an old myth in muscle building that one would tear down the muscle and then it would rebuild through rest and nutrition. This is not how it happens. Muscle builds up because it is exposed to higher stresses than it had been previously exposed to. Rest and nutrition are still essential though.

If you're wanting to do higher reps to store glycogen and possibly train the mitochondria you could do between 15 to 20 reps per set and keep the rest periods to a minimum, but this kind of training done without variation will not produce good results over time. Your progress will plateau. Glycogen will be stored in the muscle tissues better via anearobic exercise not endurance activities.

I just don't see how doing a high number of repititions (above 20) has any value. At best it would tone a muscle. Being able to do 1000 situps will only be helpful if you are training to do 1000 situps. If you want a strong muscular abdominal wall to support your internal organs and lower back you are better off doing up to 10 sets of 10 reps of a weighted exercise and gradually increasing the intensity over time.

If you wanted to do some carbo loading on a weekly schedule you could go on a zero-to-extremely-low carb diet for 4 days followed by stuffing yourself with potatos and other carb rich foods for 3 days. It's difficult to do and probably isn't the healthiest way to carbo load but bodybuilders used to do it to store more carbs in their muscles and give them a fuller harder look for a contest.

well the method works for me, i complete marathons in sub 3hrs 5k in sub 15mins, i d do a large amount of sit ups, i have a 6 pack, i have almost no body fat, any energy i have is stored is within my muscles and my liver.

although when i do do sits, its usually 40, 30, 20, 10 giving me a grand total of 100 for all 15 types of ab exercise that i complete. either 1 after the other or under circuit type conditions, when in the gym weights are also completed under circuit training conditions, complete 1 exercise then on to the next, finish the routine, rest then start over.... how can you say that this won't help........

works for me, but i guess this is what you mean about variation.....

Obliques 40 30 20 10
sits 40 30 20 10
twists 40 30 20 10
single twists 40 30 20 10
leg raised sits 40 30 20 10
v sits 40 30 20 10
crunches 40 30 20 10
alt v sits (alternate single leg) 40 30 20 10
Double twists 40 30 20 10
cramps 40 30 20 10

theres a thousand....... .now finish it off with 500 bar twist.

but for the record quite a few of them i find make the tops of my Quads hurt so how that is going to help hold and support my internal organs and lower back i don't know. i ain't trying to build muscle my intensions are to get my body used to working under the stresses of training and it does make me feel fitter.

try doing it with a 50metre run as a recovery before performing the next exercise. then tell me that it ain't going to help you build your endurance levels or even a mile or so on an exercise bike within the gym.

as for body builders stuffing there face, i ain't really into asthetics i prefare to know that what i'm putting in is enough alround so you will probably find me stuffing my face all day over, i know that when i have finished in the gym, completed a run a ride and a circuit, i ain't going to have depleted my stores enough to prevent me doing a days work the following day and moving well over a few ton hand balling or continuously squating and lifting.

so truthfully i have to load every day, hoping to replace whatever it is that i am using, alot of it might be ****, but its calories and quantity i look for. as for rest i sleep twice a day 4hrs at night and another 2 or 3 hours in an afternoon.

you tell me where i'm going wrong, you tell me why i can't complete 10mile in under 25mins, and why i never seem to bonk before 60miles, maybe thats because i never take along extra food. how far would an endurance athlete be able to travel before bonking without any extra food stuff, just potential energy stored away within muscles and liver. however i do take along extra fluid maybe 2 litres or so.

Monday Cycle Work Cycle (Sleep) Gym (Legs) Circuit Run (sleep)
Tuesday Cycle Work Cycle (Sleep) Gym (Chest) Circuit Run (sleep)
Wednesday CYCLE (Sleep) Gym (Legs) Run (Sleep)
Thursday Cycle Work Cycle (Sleep) Gym (Back) Circuit Run (sleep)
Friday Cycle Work Cycle (Sleep) Gym (Legs) Circuit Run
saturday Cycle Work Cycle (Sleep) Gym (Arms) Circuit Run
Sunday CYCLE (Sleep) Lounge Eat Eat Eat Eat (Sleep)


How do you Train....! ?