Abs are made in the gym. They’re not made in the kitchen unless your kitchen just happened to double up as a gym!
Yes, you’re only going to be able to see your abs when your body fat is low enough; below 10-12% for most men, and below about 15-17% for women. But the abdominal muscles are just like any other muscle group, they need resistance and progressive overload in order to grow. In the case of your abs however, rather than growing and making your waste thicker, they have the tendency to just become harder, tighter and more deeply etched. This is good news for those of us that want to maintain a small waist size.
WHAT HAPPENS IN THE KITCHEN STAYS IN THE KITCHEN
Whatever fat loss diet you’re on it’s a simple formula; you need to create a caloric deficit by burning more calories than you eat on a daily basis. So either burn a little more with exercise or eat a little less. Counting your proteins, fats, carbs aside, the most important factor is calories IN versus calories OUT. The results are inevitable here, stick to a slight caloric deficit and at some point you’ll be lean enough to have a few lines showing around your mid-section.
You won’t however have those deeply etched lines and clear definition of someone that’s also trained their abs using progressive resistance.
Back to the point; Abs are carved and cut up in the kitchen, but they’re made in the gym!!
THE BIGGEST AB TRAINING MISTAKE YOU MAKING RIGHT NOW
You’re not challenging or loading your abs enough! Why is it that you’re focused on your deadlift numbers going up, yet you’re still doing the same bodyweight resistance abs exercises you were doing years ago?! Same sets, same reps, same everything! That’s the definition of insanity! Doing the same thing over and over again and expecting different results!!
Your abs NEED progressive overload. They need to be forced to adapt by you introducing small increments of resistance or complexity in to your abdominal routine. Here’s a few examples…
A crunch becomes a crunch holding a Dumbbell in your hands, or adding any other resistance you can think of.
A plank turns slowly in to a blank with a few plates on your back, or including more complex planking variations.
Put a Dumbbell or med ball between your feet when doing knee/leg-raise variations.
An Ab wheel roll-out can turn in to a band resisted Roll-out, or wearing a weighted vest.
The list can go on and on, but hopefully you get the idea.
The next time you want to increase the effectiveness of your abs training just consider how you might progress your routine, just like the simple examples above.
Cut or burn a few extra calories to help unveil your abs, but remember; abs are built with hard work and progression.
IS THIS YOU?
We all know how it feels; you get back off your holiday and you’re feeling worse than before you went. We all get the post-holiday blues, but that doesn’t help when you’re feeling like months of hard work in the gym, keeping track of your macros and so on, have been ruined in just a week or two.
You might have started the holiday feeling pretty good about your body shape, looking back at yourself you may have not even realised at the time how good you were looking at the time. But, in just that short break where your normal eating and exercise routine had been forgotten; the ab lines have gone, a few jiggly bits have appeared, and what’s worse is that your energy levels and motivation are at an all time low.
WELL, STOP WHINING AND DO SOMETHING ABOUT IT!
The worst thing you can do is do nothing about it and accept that this (more cuddly) version of yourself it for the rest of the year. What most people don’t know is that if you do something about it in the first week or two, or even days after returning back to normality, you can completely undo ALL the damage you inflicted in your body during that overly-indulgent week.
WHY DID I GAIN WEIGHT SO FAST?
Typically weight gain from over-eating for short periods of time, including over-binged weekends, comes from increased glycogen stores, water retention and undigested food:
– Glycogen is basically how your body stores carbohydrates. It can take up around 1-2% of your weight in muscle mass. So the more muscle mass you have the bigger your capacity. When you’re dieting your glycogen stores are typically slightly depleted. When you over-eat carbs then you’re adding to your stored glycogen levels. When these stores ‘spill-over’ that’s when it’s easy to gain body fat. The longer they “spill over” for the more fat you will gain over time. As well as the additional weight gained through increased glycogen storage, for each gram of carbohydrate grabbed by your body it will typically absorb 2.7g of water. So theoretically for each gram of carbs you over indulge on, that’s around 4g your body is going to gain in weight.
– Water retention comes from all of those extra carbs we spoke about, as well as the bucket loads of extra salt you were eating whilst away. For some people hopping on an aeroplane at altitude for even just a few hours will also cause some retention.
– You’ve also got loads of undigested food sitting in you right now. There’s only so much that your digestive system can handle. Just imagine a giant waste bin that you’re suddenly using a lot more, you’re filling it up even quicker, yet you’re still only taking out the trash the same amount as you were before!
Now we know where the weight gain comes from, whether it’s actually from a holiday abroad, or even just a big cheat weekend, we can now identify the best solution.
TAKE THESE IMPORTANT STEPS
STEP 1 – Combat water retention! Drink lots of water to encourage the body to flush out all the excess water you’ve retained. Drinking lots of water will also improve digestion. Reduce your salt intake by avoiding salty meals, condiments, adding salt to your meals, and even drinking fizzy drinks. Most carbonated waters should also be avoided. Only drink water, black coffee, or herbal teas. As far as water retention from flights are concerned, some people find that by limiting carbohydrates to a minimum just before and during the flight helps massively with this, so try to avoid the carby and salty aeroplane food, and take your own food on board.
Step 2 – Give your digestive system a little helping hand! You’ve probably got a load of undigested food sitting in you right now. You need some more help taking out the trash, and you need to give your waste bin a bit of a break. So supplements and exercise that aid digestion, as well as dropping your calories and carbs is the obvious solution. Some supplements that could help in the days after your return to normality are; digestive enzymes, ox bile, pre and probiotics, and fibre supplements. Be sure to drop your calories down to create a slight calorie deficit, and include lots of fibrous veggies, as well as fermented foods, such as yogurt, sauerkraut, kimchi, miso, and pickles. These will all aid digestion. If you want to be a little more radical then replacing some of your meals with a bit of a juice fast will also help for a short period of time.
Step 3 – Deplete glycogen and limit glycogenesis! You need to exercise the right way to deplete muscle glycogen, and limit the production and storage of new glycogen. Deplete glycogen using high intensity workouts. While you were away chances are most exercise you were doing was very low intensity, walking, swimming and so on. That’s great if you want to be in the fat-burning “zone”, and will help minimise fat gain. However, you need to burn off some of that excess glycogen as soon as you get the chance. To achieve this, high-intensity metabolic-style workouts, interval training, and high volume resistance training is needed. Aim for an effort level of about a 5-8 out of 10 (see the RPE table below).
It goes without saying that dropping your carbohydrate intake to as low as you can handle when you get back will go a long way in helping you get back your pre-holiday bod. This is how we limit your body from storing more glycogen. The exercise helps deplete it, while controlling your carbohydrates to small amounts for a short period of time will help drop the weight even quicker. Aim for around 50g of carbohydrates each day until you’ve hit your pre-holiday weight, then gradually increase them back up again.
The next time you’re feeling the post-holiday, or even cheat weekend bloat, try these simple steps to get back on track. You’ll be surprised just how radically these few simple steps can help you drop a few kg’s almost overnight!
Who’s this workout for:
– Anyone struggling to ‘feel’ their muscles working
– Anyone looking for an intense burn and pump.
– Guys looking to gain size.
– Anyone that’s short on time that’s got a spare 45 minutes.
Why it works:
– It uses methods that focus on developing large amounts of metabolic stress, including the Constant Tension Method, and the One and a Half Rep Method.
– Volume is high whilst still being able to use considerable load. Resistance training volume is directly correlated with muscle hypertrophy, providing the length of time you’re training isn’t stupid!
– After around 50-60 minutes of training testosterone levels gradually decline, whilst cortisol levels rise. At no more than 50 minutes in the gym you’re avoiding this.
– The workout teaches muscle mindfulness, or the “mind-muscle connection”.
– It works because you’re actually going to do it! You’ve got a time-saving super effective plan to try out anytime, so no excuses! You’ve been told!
– You’ve also got narrated videos for each exercise; guys it’s fool proof!
– What are you waiting for?!
See the programme in PDF format HERE
A1) 1-Leg Leg Extension (1.5 rep method) – 4 x 10 reps each leg – Superset with A2
A2) Cable Over-Crossover (1.5 rep method) – 4 x 10 reps – 60 seconds rest then return to A1
B1) Supported Split Squat – 4 x 10 reps each leg – Superset with B2
B2) Locked 1-Arm Dumbbell Bench Press – 4 x 20 reps alternating – 60 seconds rest then return to B1
C1) Seated Cable Row (1.5 rep method) – 4 x 12-15 reps – no rest go straight to C2
C2) Constant Tension Lateral Raise – 4 x 12-15 reps – no rest go straight to C3
C3) Constant Tension Bent Over Lateral Raise – 4 x 12-15 reps – 60 seconds rest then return to C1
In an old article we covered the different mechanisms of muscle hypertrophy. There are three; mechanical tension, metabolic stress, and muscle damage. If you neglect any of them within your training then, bro, you’re majorly missing out! With all the poor technique, lifting too heavy and swinging of weights seen in gyms the world over, there’s lots of mechanical tension and muscle damage going on! Metabolic stress could do with a little more attention sometimes, especially with newbies. Enter the “Constant Tension Method”
What is the constant tension method?
The constant tension method is simply a way of keeping tension on the muscles you’re targeting, maximising metabolic stress. For example, notice how there are loads of exercises where the resistance and difficulty varies throughout the movement. Here are just a few examples:
- Chest losing tension at the top portion of a bench press or dumbbell flye.
- Losing tension in the quads at the top of a squat or leg press machine if locking out too much.
- Back tension going at the bottom of an inverted row or during bent over flyes.
- Losing hamstring tension at the top of a stiff-legged deadlift or goodmorning exercise.
Hopefully you get the picture. The constant tension method is simply a way to alter the way you perform your current exercises to maximise tension throughout the movement, and produce a bunch of metabolic stress. The key is to keep a constant tension on the targeted muscles by maintaining a controlled speed (no cheating, no momentum or swinging etc.), and reversing the direction of the movement just shy of where tension is typically lost in that movement. So just short of lockout or before hitting the bottom of an exercise, depending on the strength curve of that exercise.
Why is it so effective?
When talking about metabolic stress we’re basically talking about getting a pump, coupled with that nasty burn that usually comes along with it. By keeping tension on the muscles throughout each rep, as the blood vessels are put to work pumping blood in to the muscles, the controlled muscle contractions coupled with not letting the muscle “off” by stopping short, will prevent some blood from being let out of the area. More blood comes in than goes out. The constant tension method is almost a form of blood flow restriction (BFR) training, or at least the theory and proposed mechanisms are the similar. The slight blood occlusion that occurs creates an intermittent hypoxic state within the muscles which has been shown in research to enhance muscle growth. Time under tension (TUT) is also important here since a longer TUT is required to drive these mechanisms. That’s why sets of at least 12 reps or more are recommended, or at a minimum 30 seconds TUT, up to 90 seconds.
Just like BFR the constant tension method isn’t something you should use all the time. While it produces heaps of metabolic stress; both mechanical tension and muscle breakdown are produced at moderate to heavier loads. Therefore the constant tension method is best saved for the back end of your workouts when getting as much blood in to your muscles is your main priority. For bodybuilding purposes it is however something that should be thought about constantly throughout your workout. Question if, for example, your benching for strength or muscle growth. If it’s for growth do you need or want to lockout?! Probably not. There are lots of examples like this. Here are some other examples of exercises that deserve food for thought, or you could experiment using the constant tension method with during or at the end of your next workout:
- Keep a gap between the dumbbells at the top of a dumbbell flye, never let them touch.
- Don’t allow lateral raise variations to return all the way back to the bottom position, such as this variation:
- Don’t let the bar/dumbbells come all the way to the top in a preacher curl.
- Don’t let the bar/dumbbells return to the bottom position during seated curl variations (unless on an incline bench and focusing on the stretch).
- Don’t come all the way to the top in a stiff-legged deadlift or goodmorning.
- Don’t let the bar/butt touch the floor at the bottom of a glute bridge.
- Don’t lockout at the top of a shoulder or chest press.
There are loads of examples, but simply employ a little training mindfulness in your next workout. Try feeling where tension is lost in a muscle during an exercise and then manipulate the exercise accordingly. Question if the exercise you’re doing will work better stopping just shy of lockout or bottoming out.
Mistake 1 – Change your mindset and stop thinking of it as a “bulk”!!
The first thing guys need to understand is that when trying to build muscle you’re trying to do exactly that; build muscle! To build muscle you need to be in a calorie surplus (I.e., consume more calories than you would typically burn in a day). That way the extra energy supplied from those additional calories and nutrients are put to good work and muscle growth happens. The additional calories mean that muscle protein synthesis (MPS) can be maximised, while protein breakdown is minimised. “Bulking” is a dirty word, it conjures visions of excessive fat gain through eating copious amounts of processed foods, unhealthy fats, and lots of meat. But it’s okay because you’re training hard and you’re “bulking”, right?! Wrong! First of all think of what all that junk is doing to your body. Most of us train to look fit and healthy, to look like we’d fit in on the front cover of any fitness magazine. How is overeating junk because you “need the extra calories” going to help you achieve this?! Yes you need calories, but good quality calories, and only around 400-800 extra calories per day on top of your ‘maintenance’ calories. Surely a few extra steaks, chicken breasts, eggs or handfuls of nuts are going to be all it takes to eat on top of your normal healthy eating plan to hit those daily targets. Go on a ‘lean mass building’ phase, not a “bulk”… Gain minimal fat, maximum muscle and feel great and look healthy at the same time. This way you’ll always be beach ready instead of panicking when summer comes knocking on your door every year!
Mistake 2 – Trying to build muscle without first losing body fat
Generally, the leaner you are the more sensitive to nutrients your body is. Especially if you have a good amount of muscle mass. When you have excess fat on your body, it’s doing everything it can to store it and hold on to it. Generally, your insulin sensitivity is lower, your body deals with carbohydrates like you’re pre-diabetic in some instances (I.e., not very well!), and the size and number of fat cells you have make it much easier for your body to store even more fat. If you first make sure you’re at a good level of leanness (less than 10% for guys, measured using the skinfold calliper technique – other methods may vary); you will be much more likely to have a successful lean mass building phase, as you’re encouraging important nutrients to be put towards building muscle on a lean person, rather than storing fat on someone with a few more spare tyres to lose. First get lean, and then build muscle.
Mistake 3 – Doing excessive amounts of cardio in fear of gaining too much body fat
Cardio training has an effect on MToR. No science lesson needed here, all you need to know is that MToR is the biochemical reaction behind muscle growth. It’s very hard to gain lean mass without MToR being activated in some way. But here’s the deal with MToR: Resistance training activates MToR. Cardio-style training activates something else called AMPK. AMPK can completely shut-off MToR. MToR can NOT do the same thing to AMPK. So what that means it that the resistance training you’re doing is probably going to be completely wasted if you bung some cardio on top of it in the same session or on the same day. What that also means is that due to the effects of AMPK (which will be elevated if you’re doing lots of cardio) you will in fact be pretty much killing your lean mass and strength gains. Yes I said it; cardio kills your gains! Cardio and even fasted cardio are fantastic for fat loss, but try to keep these tools in your arsenal for when you need them during an actual fat loss phase.
Mistake 4 – Not working on weak areas or doing prehab, and focusing too much on strengths
You’re only as strong as your weakest link! For example, your bench press numbers won’t increase if you’ve got a shoddy rotator cuff. Just pay some of those neglected muscles some attention and you’ll see your strength and size gains soar. I’ve seen bench press numbers increase by up to 10% with just a months work of specialised rotator cuff and shoulder stability training.
Mistake 5 – Not keeping track of your gym numbers
If you don’t do it already then you need to have some kind of gym log. Somewhere to write and track how much your lifting, on at least your main compound exercises. Progressive overload is the key to strength and size gains; if you’re striving to increase the amount of weight you’re lifting each exercise, each week, with good form, then your strength and lean muscle mass can only go one way… Up!
Mistake 6 – Not keeping some form of nutrition diary
How do you know if you’re hitting your daily macros if you’re not tracking them?! Gaining muscle size isn’t merely a case of training just a little harder and eating more. You need to be eating the correct things, foods that are going to supply your body with the nutrients it needs to grow, and provide it with the correct nutrients at the right time to maximise the recovery and adaptation process. You need to have a good understanding of what you’re eating on a daily basis, what your calories, fats, protein and carb numbers are looking like, so that if you need to adapt how you’re eating you know exactly what you need to do. Here’s a simple training and nutrition diary I give to my clients (you can download a pdf copy here for FREE)
Mistake 7 – Not getting regular body composition checks
If you’re not assessing, then you’re guessing! Fine, you may be looking like you’ve gained some muscle mass, but have you? Before you start a new phase of training why not seek a qualified professional to assess your body composition. They’ll be able to tell you exactly how much lean mass and fat mass you have, and calculate your body fat percentage. There are clinics and universities that actually perform scientifically accurate body composition assessments using equipment that was once not available to most of us, now they’re available to anyone for hire at a reasonable cost. You’re looking for either a Bod Pod or DEXA scan if possible. Alternatively, an experienced person with a set of Skin-fold Callipers can be nearly as accurate, and a fraction of the cost. Getting your body composition assessed professionally before any new phase of training is a highly worthwhile investment for those that take their muscle gaining seriously.
Mistake 8 – Not knowing how much protein is needed in the diet, and how often
Here’s the easiest and most effective way to calculate your protein requirements, and hit your daily targets during a muscle building phase:
- First, work out how many grams of protein you should be eating every day, as a starting point eat your weight in LBS daily in grams of protein (or kg x 2.2), and this’ll give you your daily total. So a 200lb (91kg) man would start at 200g per day, whether trying to drop fat or even gain muscle.
- Decide how many meals and snacks (including protein shakes etc.) you’re going to eat every day. 3-4-5-6, it actually makes no difference! Show me a study that says eating 6 meals a day is better than eating 3, and I’ll show you another that says the opposite. Just eat at a frequency that suits you.
- Let’s say our 200lb man eats 5 meals/snacks a day, I’m going to divide his 200g of protein by 5, so that’s 40g.
As a result, I’m going to tell our man here that each meal or snack, he’s going to have to have 40g of protein in it, snacks will have a little less, while main meals may have a little more. Either way this’ll be the easiest and most effective way to make sure that:
1) The daily total of protein is hit.
2) The protein requirement per meal/snack is hit.
3) Your optimising your nutrition to give you greater and faster results.
Mistake 9 – Not considering recovery and active recovery
You can’t hammer your body every week in the gym and expect that it will just recover and heal its self. Sometimes, if not most of the time the body could do with a little extra help. It’ll recover quicker, you’ll feel much better for it, you can train harder and more consistently with a lower likelihood of getting injured, and you’ll get better results. Awesome ways to recover in between sessions could include going for walks, going swimming, biking, foam rolling, contrast bathing (hot and cold baths or showers), cryotherapy, and hooking up with a good manual therapist for a sports massage.
Mistake 10 – Not working “big” muscle groups or “big lifts”
When gaining lean muscle mass, it’s essential that you’re hitting big compound heavy movements, that target as many muscle fibres as possible, and set off chemical signals that help you pile on slabs of man muscle. Squat variations, deadlift variations, dumbbell and barbell heavy presses (chest and overhead), weighted dips and pull-ups, heavy rows, and even weighted abdominal exercises. You won’t be growing much muscle if all you do are bicep curls, leg extensions, and a few bodyweight crunches. Hit big muscles, using big moves, keep it intense for no more than 1-hour in the gym, then get home and feed the machine!
If you’re looking for your next programme, one that avoids all of the mistakes you could be making, and maximises your results in just 70-days using scientifically proven, fun and innovative training methods; then check out my newest Transformation Plan HERE!