“Self” Eccentric-Overload Technique #8: The Abs!

Aloha my friends!

I’m currently doing a Fitness-Tip Friday mini-series where I’m giving you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading (see FTF Week 89) WITHOUT requiring a spotter or specialized equipment!

So far I’ve given you a “self-spot” eccentric-overload technique for the quads, the entire leg, the biceps, the calves (gastrocnemius), the hamstrings, the chest (pectoralis major), and the shoulders (deltoids)!

Today I’ll give you one I developed for the abs!! And this time I’ll be teaching you a completely NEW eccentric-overload technique! Because up until now we’ve been able to use the same basic concept of contralateral assisting — albeit in a variety of ways — where we use our opposite arm or leg to assist during the concentric phases of each rep. However, that obviously won’t work with core muscles like the abs!

Instead, we’ll be manipulating what I call the Lever & Fulcrum Principle in a unique, innovative, and highly effective way to significantly increase the relative amount of load on the abs during the eccentric phase of their contractions.

Here’s how it works!!

“Self” Eccentric-Overload Technique #8:

• Target Muscle: The Abs (Rectus Abdominis)
• Exercise: Eccentric-Overload Incline Stiff-Arm Crunches

(Note: The GIFs below are sped up 2X due to email file size limits)

GIF #1 – Front View

GIF #2 – Side View

I’m demonstrating this technique using a cable machine… but if you understand the principle behind it, you can apply it to free weights or even bodyweight just as well!

To perform it on the cable machine you’ll place an incline bench below two high-set cables. To begin you’ll use your arms to pull and then press the cables down and out in front of yourself until your elbows are locked, while you simultaneously curl your upper body down into a crunched position. Then you’ll start raising your arms up and use your abs to resist the cables as they try to “uncrunch” your body back to a straightened position… and repeat!

The weight should be set to about 120% of the max weight you’d be able to lift / crunch IF you were doing the overhead stiff-arm crunch CONCENTRICALLY!! (Like in the GIF below)

This works because of the Lever & Fulcrum Principle! Which I explain in detail in this module in the Techniques, Principles & Theory section of the All-Access Memberships, or part way through this video on YouTube.

Essentially when you pull the cable handles down to the level of your abs as you crunch them, you’re drastically SHORTENING the “lever” between the point of resistance and the muscle doing the work (the “fulcrum”), which significantly REDUCES the amount of load the muscle (in this case the abs) feels. 

Then, when you straighten your arms and raise them up, you’re drastically LENGTHENING the lever, significantly INCREASING the amount of load that the abs feel!

As with all the other eccentric-overload techniques I’ve shown you, I recommend resisting hard enough that it takes a full 4 seconds to get from the beginning to the end of each eccentric phase!

Application: Use this technique to eccentrically-overload your ABS without a spotter or specialized equipment!!

Regional Hypertrophy Side Note: Since this technique places more resistance against the descent of the chest cavity than the ascent of the pelvis, it preferentially loads the UPPER region of the abs! (You can find science-based regional hypertrophy techniques and tips for every major muscle in the body in the “Regional Hypertrophy Training” section of both All-Access Memberships!)

PS: As a heads up, I’m going to be on a 7-day meditation trip next week with strict no internet rules (or access), so the next FTF newsletter you’ll get from me will be two weeks from now!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!

Relevant Research Article(s):

1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation

Relevant Dr. Gains YouTube Video(s):

1) 3X FAILURE PEC / CHEST WORKOUT COMBO!! (Lever/Fulcrum & Progressive Isolation Principles Explained)

Relevant Dr. Gains Workout Program(s):

1) Total Core Programs (Hypertrophy Series & Shred Series Versions)