I am an endomorphic body type (see my profile for before pics). I am running Wendlers 5/3/1 at very beginner weights. I have a nutrition and supplement routine as well. (please see the link in my signature for the full details of the program plus my log.) I am a beginner and am not trying to deviate or create my own program, but do have some questions.
1) My weak spots are abs, obliques and lower back. I've run through the first week of 5/3/1 and I feel like I will get good gains in most areas. I don't feel like I have hit abs, obliques and lower back hard enough. I want to make some adjustments but not go off the core program.
2) I've done a ton of reading on this site and know how to find the isolation accessories I could either add or switch out my current accessories. My concern is it feels like I should be doing targeted isolation exercises on these three areas 3 days a week.
Any advise on adding a 30 minute isolation exercise to my Cardio Days (Wed/Sat) and on my Squat Day (Mon)? Any critiques on my program are welcomed as well.
I've only left out core details because they are already defined in my log (signature).
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01-14-2011, 06:42 AM #1
Abs, Oblique and Lower Back Advise
Josh B.
Team Poynter (www.FITNESSPOYNTERS.com)
Beginner as of 1/10/2011
Starting Stats - 5'9'', 178, 38" hip, 34" waist, 15"neck
First Cycle: Start 2/14/2011 (professional designed nutrition, supplement and training program)
HRT - due to low T symptoms (200mg inject Test Cyp. Weekly)
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01-14-2011, 06:50 AM #2
- Join Date: Oct 2010
- Location: Penfield, New York, United States
- Posts: 87
- Rep Power: 181
Lower back- hyperextensions. I like to isolate each side by keeping one leg out. Also deadlifts.
Obliques.. Cable twists
Transverse... I like doing weighted decline situps. Dont come all the way up as this will work the hip flexors more.
I do lower back and transverse abs once a week ans obliques twice a week.
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01-14-2011, 12:47 PM #3
Awesome thank you for the suggestions I will research those exercises!! I am doing decline crunches makes sense to add weight to increase difficulty. I don't think adding more of those exercises to the 5/3/1 would be a deviations since it is just accessory work which I will not allow to compromise the core lifts.
Josh B.
Team Poynter (www.FITNESSPOYNTERS.com)
Beginner as of 1/10/2011
Starting Stats - 5'9'', 178, 38" hip, 34" waist, 15"neck
First Cycle: Start 2/14/2011 (professional designed nutrition, supplement and training program)
HRT - due to low T symptoms (200mg inject Test Cyp. Weekly)
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01-14-2011, 12:54 PM #4
abs: i try to do everyday, but not weights everyday. i alternate the ab crunch machine 1 day, leg kicks/crunches nextday and sometimes jsut try what i see someone else doing at gym for abs to change it up.
obliques: i only do on back day with lower back. so once to twice a week. obliques four sets of side bends holding about a 35pound dumbbell. lower back so far only doing back hyper extensions on the thing that goes at a 75degree angle not the 90 degree angle one. i do four sets of that too. you can put your hands behind your head doing these to make it harder, but after four sets with arms crossed at chest is what i do now. maybe one day ill be holding a 45 pounder.
if you play sports your core is exercised a lot already. almost everything uses your core. running, swimming etc..
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01-14-2011, 12:55 PM #5
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01-14-2011, 03:21 PM #6
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01-14-2011, 06:37 PM #7
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