The Concentric Double-Up For Abdominals

I find your “Ask Vince” very helpful. It is most informative and interesting.

I have been lifting weights for one year. My age is 35.

The problem I am having trouble with is my abdominals, especially the lower section. To some I may sound silly, but this is the area I want to specialize in, so to speak.

I am 6’ tall and weigh 170 lbs. and would like to gain to 180 without putting inches on my waist.

Most weight lifters seem to neglect the abdominals. I want and admire what I call “washboard” abs if possible.

If you can furnish me with a routine along with a good diet to help me accomplish my goal, it would be greatly appreciated. I don’t mind working real hard. All I need is your professional advice and a workable routine.

I would advise you to try the concentric double-up.

This is performed by placing the hands behind the head and pulling the knees back towards the elbows. Knees and elbows and forehead should touch in the contracted position. As the knees and elbows part, remember to allow only 10” of movement between extension and contraction.

I would also practice bending over and placing my hands on my knees and drawing the lower abs in and holding the contracted position for a count of 2.

As for the ten pounds you want to gain, cut out more carbohydrates in your diet and eat smaller meals 4 to 6 times a day.

 

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