“I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.”
If the majority of your ab training include crunches, I feel sorry for your back. Do you think GSP gets his 6 pack from 1000’s of crunches per day? Hell no. He works with strength coaches like Dr. Stuart McGill who preach that the core’s primary ability is to resist movement. That includes exercises like the tall kneeling landmine, which is a ABtastic exercise for athletes and weekend warriors.
Strength coach Charles Poliquin dissects a study in the Journal Applied Physiology, Nutrition and Metabolism on the effects of different bench intensities and caloric expenditure. Last week we featured an article on the benefits of sprints. This week it’s heavy loads. The take home point: train like an athlete. Lift heavy things, run fast, and make your workouts as dense as possible. Before you know it you’ll look like a stunt double from the movie 300!
The older we get, the more we realize benching 2-3 times per week is probably not a good idea. I don’t think there’s a guy at the gym that one time or another didn’t bench almost every day. It’s the ultimate measure of BA, right? Now we’re paying for it with bad shoulders and wrists. Ben Bruno gives us a few pressing variations that takes some of the stress off the shoulders.