T2B
TWIG TO BIG
The Ab Exception
By Vince Del Monte
Does everyone need dedicated core training? Yes, they do.
Let me frame the question we’ ll be tackling this month in a few different ways:
• Is it necessary to include direct abdominal work into your program if your goal is performance?
• Is it worth your time and effort to train your abs even if you don’ t care how they look?
• Should you do a separate abdominal workout if you’ re already doing a lot of heavy compound lifting that engages the core?
The answer is not“ yes,” it’ s a“ hell yeah!”
Individuals who say“ no” will argue that the abs are supposed to be working when doing all your compound lifts such as squats, deadlifts, military presses, pull-ups, and rows. However, I argue that their contribution to these movements will be limited by your ability to recruit them if your capacity for recruitment is low. If that’ s the case, then those compound movements won’ t receive adequate stimulation and overload when you’ re doing these types of exercises. As a result, they become a weak link in the chain, and you’ re only as strong as your weakest link. In other words, you will never realize your true performance potential in your squats, deadlifts, military presses, pull-ups, and rows if you don’ t address the weakest link in the chain.
there are no downsides to making your abdominal muscles as strong as possible.
Listen, I get it. When you do a heavy deadlift or front squat, there is a ton of core engagement. And I understand that spending precious training minutes doing direct ab work may not seem like a good investment of your time because you don’ t perceive the benefit to be very high. However, let me ask you: If the abdominals play a substantial role in increasing your capacity to produce force through the movements that you specifically want to get better at, doesn’ t it make sense to make them as strong as possible?
Photos: Binais Begovic, Model: Markus kaulius
22 april 2017 | ironmanmagazine. com