Core strength training is one of the key components of getting a stronger body. Your core musculature is the source of your strength, power and balance. It is also where energy gets transferred from your lower body to the upper body, such as in a golf swing or lifting a heavy box from the ground. Strengthening your core will help you minimize back and hip injuries as well as allowing you to lift more, throw farther and jump higher.
Therefore, core training is a vital part of any exercise program for all levels of fitness.
Functional Anatomy

The lumbo-pelvic-hip complex (LPHC) makes up the core muscles in the body. It absorbs and transfers energy throughout the body during exercise and is the main source of strength and power. There are 29 muscles that have attachments in this area, which includes the transversus abdominus, external and internal obliques, the gluteal complex and the adductor complex.

Function

Core muscles are traditionally described as their ability to hold your body in alignment and allow the extremities to move with increased range of motion and coordination. However, your core functions as a movement system that initializes movement and decrease the movement’s momentum and end range of motion, such as trunk rotation in throwing a baseball, going down the stairs and slowing your body down from a sprint. If you want to strengthen your core for athletic performance or just to improve general health, focus on how you move your body, not on which muscles you are training.

Misconceptions

Because your core functions in a very dynamic and integrated way, you should not train the the muscles in isolation as most people believe. Instead of doing sit-ups, leg lifts, and machine “ab” exercises, perform full-body exercises that works multiple joints, planes of motion and at different speeds.

Sample Exercises

A sample gym core workout for beginners can be used with a cable machine or resistance tubing.

For a pushing exercise, stand and face away from the cable machine, and hold the cable handles at your heart level while standing with your feet pointing forward. This position encourages you to lean your torso slightly forward. Push your hands forward and extend your arms. Return back to the start position with your shoulder blades retracting. Maintain a tall spine at all times. You can “punch” straight across your body’s midline.

For a pulling exercise, stand face toward the cable machine in the same position as the pushing exercise. Pull the handles toward your chest with your elbow back and shoulder blades together, while maintaining a tall spine. Gradually extend your arms forward and repeat the movement.

Expert Insight

To maximize your workout, select four or five exercises that train different movement patterns–push, pull, squat and rotation. Select a weight or resistance with which you can do 10 to 16 reps without too much fatigue, and perform all the exercises with no rest in between. When you have completed one circuit, rest no more than one minute and repeat twice more.

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“When I first started looking over Eric’s new program I knew that it was the real deal and that I was in for some serious gains. Over the past 16 weeks I have gotten stronger, bigger and improved my mobility all while staying completely injury-free. As an aspiring powerlifter, I’m always concerned with not only performing better in competition, but also staying athletic and healthy in my everyday life. Eric has managed to synthesize these goals into a fun, yet challenging routine that even the most advanced lifter can benefit from. After increasing my squat, bench press, deadlift and overall athletic performance, I am sold on this method and think anyone who is serious about training should give it a shot. They will not be disappointed.”

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Some of the best muscle building workouts are elegantly simple. The fact that the majority of gym-goers fail to build muscle shows that following intuition or convention is not the best path. With these simple, powerful workout techniques, you can safely and naturally build muscle fast. If you train hard and get the proper nutrition, you will be amazed by your progress, and soon enough, the other guys at your gym will start wondering what you are doing differently.
Anabolic Trigger Workouts

Each workout begins with an anabolic trigger that stimulates production of anabolic hormones such as testosterone and growth hormone. The exercises that do this best are squats and deadlifts, according to “The Xtraordinary Size Surge Workout.” The weekly breakdown includes three full-body workouts. For example, train on Monday, Wednesday and Friday. On Monday, you begin with one or two sets of squats, followed by chest and back, doing one or two compound exercises and one isolation exercise each. Compound movements are multi-joint exercises such as bench presses, pull-ups and barbell curls. Isolation exercises isolate one muscle with a single-joint movement, such as concentration curls or dumbbell triceps kickbacks. On Wednesday, begin with one or two sets of deadlifts, followed by shoulders, biceps, triceps and calves. On Friday, repeat Monday’s workout, beginning with squats. Take all sets to muscle failure, meaning that you stop when you cannot do another controlled repetition. All sets stay in the hypertrophy or muscle-growth range, between eight and 12 repetitions. Add weight progressively, five to 10 pounds at a time, as you get stronger.

Mass-Building Super-Sets

Super-setting means doing a set of one exercise and then immediately doing a set of another, with little rest between them. Your training split would look something like shoulders on Monday, arms on Tuesday, legs on Wednesday, chest on Thursday and back on Friday. The first week targets the body’s production of anabolic hormones. Select two isolation movements for the muscle group being trained. For example, for arms, you super-set dumbbell triceps kickbacks with concentration curls. Do 12 super-sets with a light weight for 30 to 50 reps each, with little to no rest between them. The second week, you super-set an isolation movement with a compound movement. For chest, for example, you would do a 15-rep set of dumbbell flyes, rest two minutes and do a six-rep set of bench presses. Repeat this super-set five times. The third week you simply switch the order of the exercises you did the previous week, doing the compound exercise first and the isolation exercise second in each super-set. For the fourth week, you super-set two compound movements together, such as pull-ups and bent-over rows for back. Rest two minutes between each set and aim for four to six reps each.
Five-Day Attack

Like most of Nick Nilsson’s philosophies, this technique flies in the face of convention and probably contradicts everything you have ever read about muscle building. For the Five-Day Attack, you select one exercise that targets the entire body, such as deadlifts or squats. Do this exercise for an entire training session for five days in a row. Choose a weight you can get for six repetitions, maximum. On the first day you do three-rep sets every 30 seconds for the entire 20 minute session, keeping a stopwatch on hand. When the 20 minutes has elapsed, do one more set of as many reps as you can. Do not go to muscle failure on any set and reduce the weight by five to 10 pounds if this occurs. The second through fifth day, you do the exact same exercise and workout, except that the duration of the session increases daily. The second day is 25 minutes, then 30, then 35 and finally 40 minutes.

For a totally muscle building guide, get “Show and Go” training program.

Show and Go ™ is really a strength training program revolving around free weight compound exercises that takes 2 to 4 workouts per week (you choose). The manual comes as being a digital product (instant download, free shipping worldwide) with 175 high quality videos of all of the exercises and mobility drills.

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It doesn’t take long for a novice weight lifter to build muscle mass. With the right strategy and dedication, you will be able to look in the mirror and visually notice changes to your physique in a matter of weeks. In the words of Arnold Schwarzenegger, it’s time to “Feel the pump!”

Step 1
Pick a routine filled with compound exercises when starting out to challenge multiple muscle groups at the same time. Include squats, deadlifts, bench and shoulder presses, barbell rows, pull-ups and dips.

Step 2
Lift with proper technique. Avoid injury by doing repetitions is a slow and controlled manner. Start off using low weight until you have perfected your form. Never lift more than you can handle.

Step 3
Work your stabilizer muscles using free weights such as dumbbells and barbells to maximize your muscle-building potential. Use machines if you don’t have a spotter.

Step 4
Perform eight to 12 repetitions per set for maximal muscle growth. Complete three to five sets for each exercise. Rest one to two minutes between sets.

Step 5
Fuel your body with vitamins and nutrients, including least a gram of protein per pound of body weight. Eat lots of meat such as poultry, fish, pork and steaks. Combine that with vegetable salads, cottage cheese,whole wheat bread and lots of water.

Step 6
Sleep like a baby to give your body a chance to recover after a hard day at the gym. Get quality sleep so that muscles can rebuild during the period between workouts.

Tips and Warnings

* Track your progress with a weight training diary. Lift with a friend that will motivate you to train hard. Make going to the gym part of your daily routine.
* Lift with a spotter to reduce chances of injury. Don’t work out the same muscle groups two days in a row. Muscles generally need about 48 hours to recover.

For a completly muscle building guide, get “Show and Go” training program.

With Eric Cressey’s Show and Go program, you can rest assured that you are getting nothing but the “Goods.” Programs and principles are clearly explained and outlined, and they include everything from soft-tissue work, to active warm-ups, to ideas on conditioning and of course, strength. This latest program of Eric’s is no exception. With it, over the 16-week period, all my numbers have gone up and more importantly, even at the tender age of 37, I’ve managed to stay injury free and to continue performing on the basketball court. What’s more for me, it’s not simply a “bulking up” program; I managed to benefit from significant gains in strength- o-body weight ratio, the true difference-maker on the court and field.

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