These tricks to help your abs grow bigger will get your six pack popping in no time at all. They will allow you to grow a solid and functional core.
They have been explained and compiled by Gravity Transformation. Check out the video below for the deeper descriptions.
Tricks to Help your Abs Grow Bigger
“Learn exactly how to get 6 pack abs fast with the best weighted ab exercises and workout for people to get bulky abs.”
“After I leaned out for the first time in my life, I realized very quickly that following the advice of only dieting would never lead me to having a solid six pack.”
“It was actually the small improvements that I made overtime through training that allowed me to build up my abs and get them to grow to the point where I could clearly see a visible set of abs after stripping away the body fat with a clean diet.”
“While working on my abs over the years, I learned some tricks that I’m convinced can help anyone build up their ab muscles faster and more efficiently. Some of these may sound simple, but I promise if you incorporate them into your ab workouts with consistency, you’ll see major improvements the next time you lean out.”
“So, the first trick I want to talk about is stretching. Now even though stretching won’t directly make your abs grow, it’ll do something else that’ll make it easier for your abs to grow after your workouts.”
“This is because any muscle in your body will have this thin connective tissue that surrounds it known as fascia. This fascia isn’t loose. Instead, it’s very tightly wrapped around each of your muscles, almost constricting them. A famous bodybuilding scientist named D.J. Millward recognized this and created what’s known as the “the bag expansion theory.””
“In this theory, the fascia surrounding a muscle was considered the bag and by expanding it, you would create more room for the muscles to grow. And before that theory ever even came around, there were a lot of bodybuilders that were already using fascia stretching techniques to help with muscle growth, including Arnold Schwarzenegger.”
“Years after this theory started gaining popularity, there was a study published in the journal of applied physiology in which progressive stretch overload was used to produce a huge increase in muscle mass over a 28 day period.”
Stretch Whilst You have the Pump
“Even though animals were used for this study rather than people, a 318% increase in muscle mass in 28 days is difficult to ignore. Now the reason why I bring this up is because at the same time that I saw the biggest improvements with my abs shape and size, I was incorporating intense stretching into every one of my ab training sessions.”
“In fact, it was always a very important part of the workout. To do this correctly you have to understand that the best time to stretch the connective tissue around a muscle is to perform the stretch while you have a pump.”
“The pump itself is created when a large amount of blood flow travels to the muscle causing a very tight feeling. When your muscle is pumped, the fascia is already being stretched just from the muscle being so full of blood. So by stretching it further at the same time you’ll get a much more intense stretch.”
“This is why I would always perform 3 x 20 second reverse cobra stretches after my ab training circuits. So, let’s say I was doing a circuit of weighted crunches, v situps, pulse ups, and jack knives. I would do all of these back-to-back, aiming for 10 reps of each.”
“At the end of each set, when I felt that really tight feeling in my abs, I would immediately do a 15 second reverse cobra stretch, then I would take a short 5 to 10 second break and then repeat for a total of 3 stretches.”
“After that I would go back and repeat the ab exercise circuit for another 2 or 3 sets, finishing off with the 3 cobra stretches at the end of every circuit. Now If you don’t want to stretch your abs in between your sets, maybe because you don’t want to impact performance you can also just do more stretching sets at the end of your ab workout.”
“Just remember to do it immediately while your muscles are still pumped.”
Tricks to Help your Abs Grow Bigger – Progressive Overload
“Let’s move on to the 2nd thing you can do to help your abs grow, progressively overload your ab workouts. Progressive overload is the number one training stimuli required for muscle growth. If you never challenge your muscles by performing workouts…
…Watch the video below for all 5 tricks in detail. You can see all the time stamps for the tricks beneath the video if you want to click forward to any single one in particular.
Video – Tricks to Help your Abs Grow Bigger
“This is a great video for beginners looking to get amazing upper and lower v cut abs. Enjoy!”
- #1 Stretching: 0:40
- #2 Progressive Overload: 3:18
- #3 Longer Breaks Between Sets: 5:29
- #4 Decline & Incline Movements: 6:54
- #5 Time for Recovery: 7:57
Muscles of the abs and core
The core is a group of muscles that run from the top of your hips to under your shoulders.
The core helps you stay balanced and keeps your body stable during movement, such as walking and running. Because the core supports almost all movements, it’s important for athletes and anyone else who does physical activity regularly.
This article now discusses some of the most important muscles of the core.
Tricks to Help your Abs Grow Bigger – Rectus abdominis
This is the muscle that flexes your spine and your hips. It is what is known as the six pack and can be seen if body fat percentage is low enough.
The rectus abdominis is responsible for tilting your torso forwards or backwards (flexion), lifting objects up towards you (extension) and bending at the waist sideways to reach something low down on a shelf etc (lateral flexion).
Tricks to Help your Abs Grow Bigger – Serratus anterior
The serratus anterior is located along the sides of your ribs and acts to protract and rotate your scapulae. This can be strengthened with push-ups, pull-ups, and scapular protraction exercises.
Tricks to Help your Abs Grow Bigger – Internal and external obliques
The internal obliques are paired muscles that run along the sides of your body from the top of your hip to below your ribcage. They assist in twisting, side bending and rotating movements.
The external obliques are also paired muscles that run from the lower tip of each shoulder blade around to the front of your stomach. Their actions are similar to those of their internal counterparts but they flex and bend forward as well as twist, side bend and rotate.
Tricks to Help your Abs Grow Bigger – Transversus abdominis
Transversus abdominis is the deepest of the three layers of the abdominal wall. It helps to compress and stabilize your lumbar spine and pelvis, which are important for posture. Transversus abdominis also plays a role in respiration by helping to counteract pressure from abdominal organs during deep breathing.
The muscle fibers run vertically, meaning that when you contract this muscle it pulls your belly button towards your spine (like sucking in). This action can help to flatten out your stomach when you suck your navel toward your spine.
Tricks to Help your Abs Grow Bigger – Quadratus lumborum
The quadratus lumborum (QL) is a muscle found in the lower back. It originates from the top of your pelvis and wraps around your sides to attach to your lower ribs.
The QL is a postural muscle that helps maintain an inward curve in your lower back, which gives it a key role in keeping you upright. It also participates in rotation and lateral flexion (bending to one side).
In sports, this tightness can lead to injury if not treated appropriately. Swimmers who perform butterfly strokes are susceptible because they often experience pain when their backs arch backward while doing so.
Exercises that target the QL include straight-leg raises on an exercise ball (shown here), side bends with dumbbells, planks on all fours with arms extended at shoulder height
Tricks to Help your Abs Grow Bigger – Many muscles make up the abs and core.
Your core is a collection of muscles that span the front, back and sides of your body. It includes the rectus abdominis (the “six-pack” muscle), internal and external obliques, transversus abdominis, quadratus lumborum (QL) and serratus anterior.
Getting strong in these muscles helps improve posture and stability while also helping you breathe more efficiently during exercise. Additionally, having strong core strength is thought to reduce injuries by improving overall balance and coordination as well as increasing balance between opposing muscle groups—for example between flexors/extensors or abductors/adductors—thereby reducing excessive forces on joints.
Conclusion – Tricks to Help your Abs Grow Bigger
The muscles of the core are vital to our ability to perform many activities. When we consider how important it is for us to be able to do everything from pick up a glass of water and drink from it, all the way up through throwing a ball or swinging at a golf ball and hitting it into the hole on the first try.
Those muscles make sure that we have enough strength in our lower back, abdomen and hips so that we can complete these actions successfully time after time without injuring ourselves in any way.
Use the exercises in the video above to make your abs grow bigger and stronger.