How to Build a Strong Core & Abs
Notas do episódio
In this episode, I break down everything you need to know to build a strong core and better-looking abs — and explain why most people are training them wrong. I start by clarifying the difference between "abs" and "core," covering the key muscle groups involved (rectus abdominis, obliques, transverse abdominis, spinal erectors, and more) and debunking the myth that these muscles require uniquely high-rep, high-frequency training. From there, I introduce my "look, feel, and perform" framework to show how training variables — exercise selection, movement patterns versus anti-movement patterns, load, volume, frequency, and progression — should shift depending on your actual goal. I also walk through a five-step progression model and a sample weekly program. This episode is for anyone who has ever felt confused by conflicting advice on core training, whether your goal is aesthetics, low back health, or athletic performance.
Show notes: https://www.performpodcast.com/episodes/core-strength
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Sponsors
Momentous: https://livemomentous.com/perform
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Timestamps
(00:00:00) Core Training Myths
(00:04:22) Why We Train Abs Wrong
(00:07:27) Abs vs Core Explained
(00:11:17) Look Feel Perform Goals
(00:15:04) How Core Muscles Work
(00:20:26) Stability and Anti Movement
(00:24:00) Do Abs Need Daily Training
(00:29:12) Spinal Safety and Crunches
(00:33:08) Testing Core Strength
(00:41:42) Interpreting Test Results
(00:47:02) Choosing Core Exercises
(00:50:18) Isolation vs compound core
(00:52:31) Contraction intensity rules
(00:53:23) Size principle explained
(00:56:16) Loading the core safely
(01:00:14) Core moves by pattern
(01:06:35) Program by muscle groups
(01:08:01) Abs for aesthetics
(01:15:47) Aesthetic programming split
(01:18:49) Core for performance
(01:21:15) Core for back health
(01:24:17) Sample week template
(01:29:22) Five step progression
(01:35:54) Exercise order priorities
(01:36:56) Rapid fire Q and belts
(01:42:35) Final wrap and support
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