Your thoughts on this core routine?

Monolith · 01-19-2004, 06:59 PM

I've neglected my core for some months now. My dead has actually dropped by a good 40-50lbs because of my laziness.

I'm thinking of adding the following core routine to the end of my w/o's. It's taken from t-mag (your thoughts on tmag are also appreciated).

Monday — Rotation

Full Contact Twists, 3 x 6
Russian Twists on Ball, 3 x 8

Tuesday — Stabilization/Compression

Pillar Bridges, 2 x 40 seconds
Quadruped Navel Draws, 3 x 8 (with 5 second holds)

Thursday — Lateral Flexion

Bent Presses, 3 x 6
Side Bends, 3 x 8

Friday - Linear

Decline Bench Reverse Crunches, 3 x 10
Standing Cable Crunches, 3 x 8

http://www.t-mag.com/nation_articles/282core2.html

tjwes · 01-19-2004, 07:12 PM

Core Training! Just do deads and abs,you don`t need all this other silly shit.Deads ,heavy once a week and abs two or three times.

Monolith · 01-19-2004, 07:16 PM

Quote:

Originally posted by tjwes
Core Training! Just do deads and abs,you don`t need all this other silly shit.Deads ,heavy once a week and abs two or three times.

You realize that core = abs, right?

**P-funk** · 01-19-2004, 07:22 PM

It will be a great idea to add in some core training. You will see not just your deadlift but all of your other lifts go up (especially your standing overhead press).

Another great exercise I like is static contraction crunches (weighted if you like). The static contraction is great for strengthening the stabalization of the abdominals. I also like reverse hyperextensions.

ponyboy · 01-19-2004, 08:18 PM

Looks like a good routine, but the only thing I would do is if it is a priority for you, then do it at the beginning of your workout, not the end. If you perform movements without a stable core and then try to work the core you just fried with those movements you won't get the proper effect you want IMO. Either that or devote a day just to core training each week and do all the movements together.

Reverse hyperextensions are awesome if you can do them properly.

Check out an exercise called Horse Stance - it's a great transverse stabilizer exercise.

Monolith · 01-19-2004, 08:20 PM

Quote:

Originally posted by ponyboy
Looks like a good routine, but the only thing I would do is if it is a priority for you, then do it at the beginning of your workout, not the end. If you perform movements without a stable core and then try to work the core you just fried with those movements you won't get the proper effect you want IMO. Either that or devote a day just to core training each week and do all the movements together.

Reverse hyperextensions are awesome if you can do them properly.

Check out an exercise called Horse Stance - it's a great transverse stabilizer exercise.

The beginning? Wouldnt that then screw me for all my priority lifts? Deads? Squats? etc?

Monolith · 01-19-2004, 08:21 PM

Quote:

Originally posted by P-funk
It will be a great idea to add in some core training. You will see not just your deadlift but all of your other lifts go up (especially your standing overhead press).

Another great exercise I like is static contraction crunches (weighted if you like). The static contraction is great for strengthening the stabalization of the abdominals. I also like reverse hyperextensions.

How are reverse hypers done? The only way i know of is with a reverse hyper machine... and my gym doesnt have one.

**P-funk** · 01-20-2004, 03:31 AM

you can do them by lying face down on a bench with your lower body hanging off of it. Wrap your arms tighly around the bench so you don't fall off and perform hip ext. by moving your legs up and down.....or you can bend your knees and move them in and out (bend and straighten). This will focus on stabalization in the lower back.

ponyboy · 01-20-2004, 04:46 AM

Quote:

Originally posted by Monolith
The beginning? Wouldnt that then screw me for all my priority lifts? Deads? Squats? etc?

Yes - you would need to lower your poundages for these movements. Like I said, if the core is a priority then do it first, but if your main priority is squats and deads, then those should come first. That's why it might be a good idea to train core on its own one day instead of adding it onto daily workouts.

My point is just that if you have an unstable core and then you are performing squats and deads without proper support, you're just making the problem worse rather than dealing with it. Personally I'd get rid of heavy squats and deads entirely until your core was trained properly - but you could still perform the movements with less resistance and work on technique.

tjwes · 01-20-2004, 10:23 AM

Of course I know that core training means training the abs.I was actually reffering to the term "core training" and how it has suddenly become such a hot topic.I`ve been training long before the term ever came out,some people act like it`s a revolutionary idea to train abs and erectors.I don`t think any special concerns should be given to this area, other than the usual exercises performed by bodybuilder`s who do/should train every part of the body.Above all I certainly wouldn`t advocate as suggested to train lower back before squatting.

Monolith · 01-20-2004, 01:42 PM

Quote:

Originally posted by ponyboy
Yes - you would need to lower your poundages for these movements. Like I said, if the core is a priority then do it first, but if your main priority is squats and deads, then those should come first. That's why it might be a good idea to train core on its own one day instead of adding it onto daily workouts.

My point is just that if you have an unstable core and then you are performing squats and deads without proper support, you're just making the problem worse rather than dealing with it. Personally I'd get rid of heavy squats and deads entirely until your core was trained properly - but you could still perform the movements with less resistance and work on technique.

I may actually do this... what do you think about a 4 week cycle where i train the core using a w/o similar to the one i posted above on its own day? After that ill go back to regular ab training, but add squats and deads back in.

I hate to go too long without squats... i did that once before and just getting my form back in shape was a pain.

Monolith · 01-20-2004, 01:45 PM

Quote:

Originally posted by tjwes
Of course I know that core training means training the abs.I was actually reffering to the term "core training" and how it has suddenly become such a hot topic.I`ve been training long before the term ever came out,some people act like it`s a revolutionary idea to train abs and erectors.I don`t think any special concerns should be given to this area, other than the usual exercises performed by bodybuilder`s who do/should train every part of the body.Above all I certainly wouldn`t advocate as suggested to train lower back before squatting.

Dont hate core training just because its a "new term." It just seems like an easier way to say "abs, erectors, lower back, etc." Like saying "legs" instead of "quads, glutes, hams, calves, etc."

And it does deserve special concern in my case, because my core is stopping my other lifts from progressing. I stopped ab training for a couple months, and as i said, my weights dropped dramatically.

tjwes · 01-20-2004, 04:30 PM

I don`1t hate it I said it should always be done and not treated like it`s something new.Of course your training suffered because you stopped training abs ,that`s why I said it should ALWAYS be done.

camarosuper6 · 01-21-2004, 11:32 AM

I have always believed that deadlifts are the best core exercise you can do period. Doing heavy deads really does a number on me, and my core has become much much stronger since incorporating heavy deads a couple of years ago.

01-19-2004, 06:59 PM	#1
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Your thoughts on this core routine? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I've neglected my core for some months now. My dead has actually dropped by a good 40-50lbs because of my laziness. I'm thinking of adding the following core routine to the end of my w/o's. It's taken from t-mag (your thoughts on tmag are also appreciated). Monday — Rotation Full Contact Twists, 3 x 6 Russian Twists on Ball, 3 x 8 Tuesday — Stabilization/Compression Pillar Bridges, 2 x 40 seconds Quadruped Navel Draws, 3 x 8 (with 5 second holds) Thursday — Lateral Flexion Bent Presses, 3 x 6 Side Bends, 3 x 8 Friday - Linear Decline Bench Reverse Crunches, 3 x 10 Standing Cable Crunches, 3 x 8 http://www.t-mag.com/nation_articles/282core2.html
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01-19-2004, 07:12 PM	#2
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Core Training! Just do deads and abs,you don`t need all this other silly shit.Deads ,heavy once a week and abs two or three times.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-19-2004, 07:22 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,223	It will be a great idea to add in some core training. You will see not just your deadlift but all of your other lifts go up (especially your standing overhead press). Another great exercise I like is static contraction crunches (weighted if you like). The static contraction is great for strengthening the stabalization of the abdominals. I also like reverse hyperextensions.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-19-2004, 08:18 PM	#5
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Looks like a good routine, but the only thing I would do is if it is a priority for you, then do it at the beginning of your workout, not the end. If you perform movements without a stable core and then try to work the core you just fried with those movements you won't get the proper effect you want IMO. Either that or devote a day just to core training each week and do all the movements together. Reverse hyperextensions are awesome if you can do them properly. Check out an exercise called Horse Stance - it's a great transverse stabilizer exercise.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

01-20-2004, 03:31 AM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,223	you can do them by lying face down on a bench with your lower body hanging off of it. Wrap your arms tighly around the bench so you don't fall off and perform hip ext. by moving your legs up and down.....or you can bend your knees and move them in and out (bend and straighten). This will focus on stabalization in the lower back.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-20-2004, 10:23 AM	#10
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Of course I know that core training means training the abs.I was actually reffering to the term "core training" and how it has suddenly become such a hot topic.I`ve been training long before the term ever came out,some people act like it`s a revolutionary idea to train abs and erectors.I don`t think any special concerns should be given to this area, other than the usual exercises performed by bodybuilder`s who do/should train every part of the body.Above all I certainly wouldn`t advocate as suggested to train lower back before squatting.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-20-2004, 04:30 PM	#13
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	I don`1t hate it I said it should always be done and not treated like it`s something new.Of course your training suffered because you stopped training abs ,that`s why I said it should ALWAYS be done.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-21-2004, 11:32 AM	#14
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I have always believed that deadlifts are the best core exercise you can do period. Doing heavy deads really does a number on me, and my core has become much much stronger since incorporating heavy deads a couple of years ago.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

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