How To Get “Six Pack Abs”
Using Neglected Cable Exercises
By Craig Ballantyne, MS, CSCS
Ask anyone for their top workout
exercises to build six-pack abs and there’s no doubt
you’ll get a long list of movements that involve you
lying on your back. Not only that, but each of these
ab exercise recommendations will require dozens, if
not hundreds of repetitions to get results. So why
then, do people who go to the gym choose these
exercises instead of more efficient cable ab
exercises?
The
better way to get 6-pack abs doesn’t involve
rug-burn or mind-numbing
‘stare-at-the-ceiling-for-20-minutes’ workouts. |
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What you need to do is take
advantage of the many cable exercises that can be done at
the gym but are little know or neglected. By using cables,
you can add resistance and get more results in less time.
If you don’t already know, I’ve dedicated my entire
Turbulence Training workout philosophy to more efficient
workouts – for fat loss, muscle gain, and building 6-pack
abs.
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In the following
workout, you’ll use cables to train your rectus
abdominis, obliques, transverse abdominis, and even
your serratus muscles (the fingertip-like muscles that
run diagonally on the sides of your body that are
prominent in a well-chiseled torso). These
under-rated, often-neglected cable exercises will get
you off the floor and on the road to better results –
with fewer reps and sets required in comparison to
floor-based ab training programs. |
Perform workouts A and B once each
week for up to 6 weeks. After 4-6 weeks, you need to
change the variables in all aspects of your workout if you
want to keep making improvements. For your ab training,
you can change the order of the exercises or incorporate
some of your other favorite ab exercises into the mix for
variety and continued results.
Note on Tempo:
Tempo refers to the speed (in seconds) of each phase of
the exercise, and includes three numbers. The first number
indicates the muscle lengthening or “eccentric” movement.
So for the Kneeling Cable Crunch, you’ll take 3 seconds to
return to the upright position.
The second number indicates the pause between the
lengthening and shortening (concentric) contractions. In
most cases, no pause is required, but you might pause for
1 second in some exercises.
The third number in the tempo series indicates the
shortening contraction. For example, you will spend 1
second contracting your abs and crunching your body
forward in the Kneeling Cable Crunch.
Workout A
1) Kneeling Cable Crunches:
3 sets of 15 repetitions using 3-0-1 tempo
Rest 1 minute between sets
• Attach a rope to the high pulley position of a pulley
system.
• Kneel in front of the cable stack.
• Grab the rope and hold it just behind your head.
• Crunch your trunk forward using only your abdominal
muscles and bring your head toward your knees.
• Pause at the bottom and slowly return, taking 3 seconds,
to the start position.
• Get a full stretch of the abdominals at the top of the
movement.
2) Cable Chop:
3 sets of 12 reps 2-1-2 tempo
Don’t rest between sides.
Rest 1 minute between sets
• Stand sideways beside a cable stack.
• Attach a handle to the highest pulley position. Grasp
the handle with both hands over your shoulder.
• Your knees should be slightly bent and your hips
slightly pushed back.
• Prepare for the exercise by bracing (contracting) your
abdominals from top to bottom.
• Without bending at the elbows any further, bring your
arms down and across the body using your abs to initiate
the movement. Focus on working your abs and obliques.
• Bring your hands across your body and then slowly return
to the start.
• Pause at the top of the movement between repetitions.
• Perform all reps for one side and then switch.
Workout B
1) Kneeling Oblique Cable Crunches:
3 sets of 12 reps 3-0-1 tempo
Don’t rest between sides.
Rest 1 minute between sets
• Attach a rope to the high pulley position of a pulley
system.
• Kneel in front of the cable stack.
• Grab the rope and hold it just behind your head.
• Crunch your trunk forward using only your abdominal
muscles and bring your head toward your knees.
• Pause at the bottom and slowly return to the start
position.
• Get a full stretch of the abdominals at the top of the
movement.
2) Standing Pullover:
3 sets of 12 reps 3-0-1 tempo
Rest 30 seconds between sets
• Stand in front of the lat pulldown station with your
knees bent and hips back.
• Prepare for the exercise by bracing (contracting) your
abdominals from top to bottom.
• Place your hands shoulder-width apart on the pulldown
bar and keep a small bend in your elbows.
• Slowly pull the bar down and towards your abdomen. Your
torso should remain completely stationary. Your abdominals
should remain strongly contracted.
• Slowly return your arms to the top position and get a
good stretch in the abdominals at the top position.
• This exercise also works the lats, triceps, and
pectorals.
best split routine: Best body part split workouts
How fast can you lose fat? Maximum rate of fat loss
Bodyweight abs or add resistance? Should you train your abs with heavy weight
The anti-rotation exercise Cable pallof press
About Craig Ballantyne
Craig Ballantyne, CSCS, M.Sc., is one of the top Strength & Conditioning coaches in North America. He trains athletes and executives in Toronto and is a member of the Training Advisory Boards for Men's Fitness and Maximum Fitness magazines. Craig also works extensively with athletes and is currently a consultant to Rugby Canada helping the National Team prepare for the 2007 World Cup. Craig's fat loss and workout tips are featured every month in Men's Fitness and Maximum Fitness, and in numerous on-line newsletters. Craig’s trademarked Turbulence Training workouts and comprehensive workout manuals are featured on his website www.TurbulenceTraining.com.
About Craig's Trademarked "Turbulence Training System"
This is the training method that Men’s Fitness magazine and elite personal trainers are calling the most effective fat loss training system in the world. Craig Ballantyne’s trademarked Turbulence Training system allows you to burn fat without long, slow cardio sessions, without fancy equipment and provides an exciting new alternative to the time consuming traditional weight training workouts you see in the muscle magazines. You will enjoy challenging, sweat-pouring workouts that burn the most fat humanly possible in the shortest period of time. No other workout program compares to Turbulence Training when it comes to time efficiency. The workouts are ideal for busy executives, students or parents with young children. In just 50 minutes or less, three days per week, you can get leaner, stronger, fitter and more muscular with a total strength and cardio workout, and you can even do it in the privacy of your own home. No fancy or expensive machines are needed since you can do so many of the exercise with your own body weight. To learn more, click the link below:
www.TurbulenceTraining.com
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