Ab Training
August 23, 2011
I was recently interviewed by the New York Times about the review article that I co-wrote with Bret Contreras titled, “To Crunch or Not to Crunch.” The Times article explored the topic as to whether crunches were worth the effort. My quotes were somewhat misconstrued here.
To set the record straight, I stated that it is generally superfluous to perform hundreds of crunches in a training session. The reason? Doing so has little applicability to every day life. After all, when do you repeatedly flex at the spine hundreds of times? As a general rule, core endurance is most needed in static postures and this is best achieved through isometric exercise, not flexion movements.
On the other hand, I pointed out that dynamic core strength can be important for carrying out many sporting movements and activities of daily living (as well as to optimize the “six pack” appearance that many people covet). To develop dynamic strength and muscle development, you need to perform low-to-moderate repetitions (within a range of about 6-15 reps). In the times piece, it came across as if I was advocating just a single set of crunches. This isn’t the case. Several sets are required to achieve optimal results.
Moreover, the sets must be challenging. If you can easily perform the target rep range, you need to add resistance! This can be achieved by either holding a weight (i.e. dumbbell, weighted plate, medicine ball,etc) during a crunch, or by performing spinal flexion on a cable apparatus (e.g. kneeling cable crunch).
On a side note, I’m happy to report that the NSCA has made the review article that Bret and I wrote free to read. Generally you must be a member of the NSCA to get access to articles appearing in the Strength and Conditioning Journal. However, because the article has received so much attention, the powers that be have provided open-access to all. Give it a read at the link below and let me know your thoughts.
To Crunch or Not to Crunch
Stay Fit!
Brad
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