Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Aside from peaked biceps and bulging pecs, most body builders want to know how to build those hard-to-hit lower abs. Well we are going to explore an exercise that hits the Abdominus Rectus (abs) muscles with a severity that only a true body builder would enjoy.

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

The Plank

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
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The exercise as you may have guessed is called the plank and it is excellent for working those upper and lower abs. But it also helps with developing the core muscle groups including back muscles. As with all ab exercises you should stop exercising if you have any pain or aggravated tightness in your lower back. This is your body's way of avoiding weak or tired abs by trying to call into play other muscles. So when this happens you will want to cease the Plank and spend time building up your abs with lower intensity exercises and work up your core strength until you can handle this beast.

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

You will begin where almost every good abs exercise begins - on the floor. Lie face down with your elbows on the ground and your shoulder joint directly above your elbows. Place your feed in the same position that you use for performing pushups. This is the starting position for the plank. From here you will lift your mid section off of the ground focusing on your abdominals until your body resembles a plank - hence the name.

You will need to focus on keeping your body as flat as possible from shoulders to feet, and you will hold this position as long as you can perform the exercise with good form. A good routine is to perform this exercise to failure ( the point to where you cannot hold your form any longer). You will do this any where up to three times (three sets).

Once you have progressed to the point of being able to stay in the plank for over 2 minutes you can bump up the burn by raising one foot off of the ground by an inch or so. This will increase the load on that leg and add a bit of stabilizer muscles into the motion.

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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!
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Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Dexter Jackson flaunts a wide and dense back. Everyone admires his ripped appearance, which not only offered him the title of Mr. Olympia but he was also crowned as Arnold Classic champ on 2008. In order to attain a huge and sculpted body like him, one should follow his workout plan. According to him, nutrition plays an important role. You should eat high fibrous foods such as fruits and vegetables building muscles. You should increase your calorie intake for bulking up in the first phase. You should preferably undergo a zigzag phase where you firstly increase your weight by consuming high calories and then you can perform a cutting phase and finally you should engage yourself in fat burning techniques.

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

All competitive bodybuilders follow a strict nutrition regime. Protein intake should always be higher for gaining muscles and burning fats. There are various natural sources of proteins such as egg whites, soy based products etc. which should be consumed daily.

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!
Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!
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Diet supplements help in energizing your body parts. Whey and casein proteins are extremely beneficial for building muscles. Earlier bodybuilders and athletes use to consume Creatine supplements, which can easily supply oxygen and water to your muscles. You can easily include these supplements in your diet for increasing the muscle mass like Dexter Jackson.

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!
Click to See More Detail Unusual Tips and Foods to Lose Your Stomach Fat


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Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed! Specifications

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Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Dexter's wide and dense back was sculpted by performing the following hardcore workouts:

* Lat Pull downs: It is always advisable to perform 4 sets with 8 to 10 reps for attaining a well toned 3D back muscles.

* Bent over barbell rows: This workout is considered to be the best back workout. Performing 4 sets with 10 reps is adequate for increasing muscle mass.

* Single arm dumbbell rows: It can easily add mass to your lats.

* Dead lifts: This is the most challenging and exhausting workout, which can mold your back with ease.

* You should maintain your schedule properly by adding rest days. You can only increase your efficiency by sleeping 8 hours daily.

Consuming Nitric Oxide can stimulate the whole process of bodybuilding. Most weight training workouts requires endurance and strength, which can be optimized by its intake. It increases blood flow and helps in muscle pumping. Nitric Oxide intake rejuvenates the entire body by nourishing your immune system and prevents many deadly diseases such diabetes, cancer and heart attacks . It also acts as an anti aging agent. Most bodybuilders and athletes suffer from joint pains and injuries, which can also be treated by Nitric Oxide. The recovery time can be decreased by its intake.

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Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!