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Breaking up the core work out

Looking for advice and to learn something new.

RunningMan
RunningMan g Carsen Kuesel
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2014
Posted

Hey mates,

 

I am currently working on my exercise routine, now that I have a set work schedule, but I was thinking about my ab workouts and wondered if my current ab set up is silly. I have it broken down to 3 core workouts per week. Monday being a general ab work out; having a wide array of different exercises. Wednesday's focus is on the upper abs and obliques. Friday focusing on lower abs and lower back. Just looking for a second opinion on it. Our strength coach in college didn't help the runners at all. So I am up to learning new stuff/correcting what I do now.

 

Cheers,

Carsen

 

I have a basic knowledge of exercising, lifting, and fitness. Looking to improve that knowledge to improve myself and to help others in the career path I am looking into pursuing.
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: RunningMan

Hey mates,

 

I am currently working on my exercise routine, now that I have a set work schedule, but I was thinking about my ab workouts and wondered if my current ab set up is silly. I have it broken down to 3 core workouts per week. Monday being a general ab work out; having a wide array of different exercises. Wednesday's focus is on the upper abs and obliques. Friday focusing on lower abs and lower back. Just looking for a second opinion on it. Our strength coach in college didn't help the runners at all. So I am up to learning new stuff/correcting what I do now.

 

Cheers,

Carsen

 

Carsen,

 

Your abs are one of the few muscle groups that can be trained regularly. This is a fine plan and will allow you to focus on specific parts of your core each workout. I do abs after every workout 4-days/week. There are people on the forum who train 5-6 days/week and do abs every workout. The rest of your muscles are a different story. They need at least 48 hours rest between workouts.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
wilkinson207
wilkinson207 g jake wilkinson
115 Post(s)
115 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

carsen id like to start by saying it doesnt look too bad, but i was wondering if you involved any hip developing movements?? i usually see some people thinking that all their lower ab stuff will develop hips but it wont, dont want to see you lacking, so take a diagram of the abdominal region write down all the ab exercises you do and label them A B C D etc... then on the diagram put the letters on the part that is directly hit by the exercise, if you find there is an area missing, find an exercise to target that, if you look in the mirror and see an area lagging, add in a second exercise for that area that hits it from a different direction, make sure the second exercise isnt as intense as the first though, dont want to be over loading the muscle too far, good luck.

"its not whether you get knocked down, its whether you get up" - Vince Lombardi
RunningMan
RunningMan g Carsen Kuesel
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2014
Posted

Jimboiardi,

Thank you for the input. I typically do a split program throughout the week so I have enough time to recover overall. So rest is hopefully covered for the most part. I was also always told that you should give a day or so to allow your abs to recover and build up. That was just an idea given to me when I was a young lad in high school.

 

Wilkinson,

I try do hip exercises twice a week. Middle of the week on just a run day I include body weight hip stuff(leg adduction, abduction, hanging lift, squad side walk). Then on leg day I make them light weighted hip(band side walk, leg weights for the leg abd,add, dumbbell leg lift). With the leg abdcution I do all 3 foot positions(eversion, inversion, and neutral). I try to keep hips in mind since I am a runner. I do really like your diagram idea. I may do this for the rest of my routine to make sure I hit all my areas.

 

Thank ya both for your advice

 

 

I have a basic knowledge of exercising, lifting, and fitness. Looking to improve that knowledge to improve myself and to help others in the career path I am looking into pursuing.
muscular strength
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