Training Critique - Question About Core

**Andy_Massaro** · 09-11-2011, 07:16 PM

I'm getting back in the gym, my diet is all set to go, I'm just having a question concerning how to incorporate more direct core work into my routine:

Chest/Anterior, Lateral Delts/Triceps

Bench Press 3x10

Decline Press 3x10

DB Flys 3x10

Military Press 3x10

Arnold Press 3x10

Upright Row 3x10

Skullcrushers 3x10

Back/Posterior Delts/Biceps

BB Bent Rows 3x10

DB Bent Row 3x10

Pullups 3x10

Lat Pulldowns 3x10

Shrugs 3x12

Face Pulls 3x10

Standing 21's 2x7,7,7

Legs

Back Squats 3x10

DB Lunges 3x10

SLDL's 3x10

Glute Ham Raise 3x10

Seated Calf Raises 3x12

I realize that I am still activating my core with a lot of the exercises I already have in my workout regiment, but I am looking to add more exercises isolating the core. What are your suggestions?

**BigBill** · 09-11-2011, 08:52 PM

Do core on days off

**Andy_Massaro** · 09-11-2011, 08:59 PM

Perfect plan! thank you very much!

**caaraa** · 09-12-2011, 01:08 AM

It is good!

**Gazhole** · 09-13-2011, 06:10 AM

Do it in between sets, do it during your warmup, do some at the end before stretching, do it in the morning, do it before bed.

Pick one.

**Andy_Massaro** · 09-13-2011, 06:45 AM

Thank you guys for the help, does anyone have any links to help plan a regiment for core? My core is definitely my biggest weakness and I want to address it.

**Gazhole** · 09-13-2011, 07:42 AM

In terms of how it looks or how it performs? What's the problem with your core exactly?

**VolcomX311** · 09-13-2011, 10:49 AM

Overhead squats and front squats are great for core, particularly overhead squats. Having to stabilize the resistance that far away from your center of gravity is as core'tastic as it comes.

**Andy_Massaro** · 09-13-2011, 04:47 PM

Originally Posted by Gazhole

In terms of how it looks or how it performs? What's the problem with your core exactly?

Well, I mean obviously everyone wants to look ripped or whatever, and once diet and cardio are taken care of, the only other thing you can do is work on the core to get those washboard abs etc.

However, my main concern is mostly strength, as well as addressing the imbalances in my core stability. I seem to have a slouch in my posture only when i sit, and I'm not sure if it's due to underdeveloped lower abs, or an imbalance in chest to back ratio..

regardless, I just want to have a strong core, because without that, I feel like strength in other areas cannot progress

**Gazhole** · 09-14-2011, 01:01 AM

Probably the best exercise i know for strengthening the core is the front squat hold.

Basically, unrack a bar as if you were gonna do a front squat - start with a little over your front squat 1RM. Keep your elbows and your head high but don't lean back, keep your core and glutes tight but don't lock out your knees fully, keep them soft.

Just stand there. 30-60 seconds per set. Your entire body will start to shake and your core will want to give up. If you make a minute put 20lbs on the bar and go again. 3-4 sets should do it.

Another good one is paloff press with a cable. Stand side-on to a cable machine and hold the cable to your chest with both hands. There should be tension on the cable all the way through. Press the cable out from your chest untill your arms are fully extended, and make sure to keep the path of your hands in a straight line. The tension on the cables will try to twist your upper body as your leverage gets weaker and weaker.

Hold in the extended position, pause, then bring back in. Do 3-4 sets of 10-15 reps on each side. Most important thing is to stay square side on to the cable and resist the urge to twist your body away from it to make it easier.

Other than that try and get a heavy sandbag or keg and walk around with that. My core is destroyed today after walking with a shouldered 165lb bag for nearly 400mtr over the course of my workout. It's simple but by fuck does it work.

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