Intermediate and Advanced Training Programs

Intermediate and Advanced Training Programs

Those who wish to continue their weight-training interests following their curriculum requirement may want to devote more time to their training. With their more advanced standing and subsequent muscle growth and development may want to design programs that provide for added accentuation and exertion upon the muscles.

“Over-training” Syndrome”

The dilemma facing all weight-training enthusiasts is the one concerning workout duration. Many exuberant trainees set up routines that require up to three hours (sometimes more), to complete. Over-extending the time in the gym will not only prove to be non-productive to growth and development goals, but will, in fact, prove to be counter-productive. It is essential that the routines be set up so as to allow maximum training intensity without the risk of “burning out”. Over-training syndrome is the biggest cause of failure to succeed in the weight-training game. The biggest cause of over-training can be traced to inappropriate training regimes which simply are too long.

How Do I Avoid Over-Training?

The question that looms is, how do I make certain to include enough movements, as well as a sufficient number of reps and sets of those movements in order to provide for optimum growth and development potential while keeping in mind the considerations of avoiding the over training syndrome? The answer can be found in a program schematic that incorporates additional training days into the regime. Instead of training 3 days a week the trainee can now embark on routines that involve four, five, and six days a week training regimes. More training days means that the body can be divided (split) into segments allowing for accentuation on specific regions of the body as opposed to the entire muscular system.

Split-Routines

By training more frequently, the muscular system can be broken down into different parts. The trainee assaults specific parts on pre-determined days in a regular schedule of routines that allows for equal training time to each body part. By splitting the body into parts (split-training or “splitting”), the trainee is able to provide for an intense training session on each part without having to spend up to three hours training.

Over-training Syndrome Still Prevalent

It is important that the trainee not run rampant with the new-found provision of emphasis that the split-routine offers. Many trainees structure programs that have five or six exercises listed for each body part that they plan to attack during the workout. In addition, a frequent error in program design is seen with routines that call for five or six sets for each exercise! It should be realized that over-training syndrome can surface with split-training as easily as it can with the full-body training approaches and as such, appropriate program design is essential in avoiding the over-training syndrome.

Optimum Training Duration

The maximum amount of time that should be devoted to the anaerobic weight-training), option of their routine should be no more than 1 to 1½ hours. Remember, the body must be fuelled in order to promote muscle hypertrophy, long training sessions deplete the body of essential nutrients. It is impossible to eat enough to sustain two and a half-three hour training sessions. An outline of the various “split-routines” will now be presented. It should be noted that there are several approaches to be taken with reference to training schematics presented below. Experiment with several and monitor the resultant training effects of each of them. In so doing, you will be able to determine the most effective training schematics for your individual requirements. You will want to remember to design the program within a 1 to 1½ hour time period in order to reduce the risk of over-training.

Exercise Selection
When selecting the exercises to include in a training program, thought should be given to the following variables:
- Movement Classification — mass-mover, isolator, peaker;
- Training Mode — free-weight, cable/plate-stack, variable-resistance;
- Type of Contraction — isotonic (free weight), isokinetic (machine) – Type of Grip — pronated, semi-pronated, supinated; – Angle-of-application — supine, incline, decline, vertical, bent-over. When reading the specific examples provided in the upcoming sections, pay special attention to the above-mentioned variables, how they are combined and how they are varied in a routine and across all routines

4-days-a-week Training Upper/Lower
The upper/lower split, as the name implies, divides the body into the upper region—including the chest, upper back, shoulders, triceps, biceps and forearms—and the lower region—quadriceps, hamstrings, calves, lower back and abdominals. Then each region is trained on alternate days.

Upper/Lower Split Emphasizes the Development of the Legs
Unlike the remainder of the programs presented in upcoming section, the upper/lower split allocates a full day of to lower body training. This allow for more lower body exercise to be completed within the 1 to 1½ workout because training time is not shared with any other muscle. This allows for the trainee to potentially see significant gains in the muscular of the lower body. Unfortunately however, during the upper body workout, the five major upper body muscle groups must be squeezed into the desired training time. As a result, the upper body may only experience maintenance without any explicit gains. This kind of split is ideal for athletes nearing the commencement of the competition season who are involved in sports which place significant emphasis on the use of the lower body and at the same time require less use of the upper body. Examples of such sports include soccer, cycling, running etc.
Upper/Lower Weekly Schematic
- Day 1 Upper – Day 2 Lower – Day 3 Rest – Day 4 Upper – Day 5 Lower – Day 6 Rest – Day 7 Rest
Upper Muscle Groups
- Chest – Back – Shoulders – Triceps – Biceps – Forearms
Pull Muscle Groups

- Quadriceps – Hamstrings – Calves – Lower Back – Abdominals
Specific Example
- Day 1 Chest, Back, Shoulders, Triceps, Biceps, Forearms
- Day 2 Quadriceps, Hamstrings, Calves, Lower Back, Abdominals
- Day 3 Rest
- Day 4 Repeat Day 1
- Day 5 Repeat Day 2
- Day 6 Rest
- Day 7

Rest In the exercise listing below, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest, Shoulders and Triceps; it may consist of Routine A for Chest, Routine C for Shoulders and Routine B for Triceps or any combination thereof. This allows for maximum variety in the training program. However, it is not good practice to change the training order of the muscle groups in a push/pull program; therefore, in this routine, always train Chest first, Shoulders second and Triceps third. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 3 sets of 12, 10, 8 repetitions – Isolation exercises: 3 sets of 10 repetitions – Peaking exercises: 3 sets of
10 -12 repetitions.

Push/Pull
The push/pull training split sees the body being divided into those movements which require pushing actions and those movements which require pulling actions. Pushing actions involve the muscles of the chest, triceps, and shoulders, while the pulling movements involve the wide range of muscles of the back and the biceps. Please note that because the push day is longer and more strenuous than the pull day, the legs will be trained on the pull day. There are obviously too many movements to name; please refer to the outline of program schematic (exercise routines) as a guide to designing your specific push/pull routine.

Push/Pull Programs Increase Over-training Risks for the Triceps
The considerations for over-training the triceps are emphasized if the trainee is following a push/pull program schematic as the push/pull program would not only see the trainee working the triceps during the actual triceps routine but also during the chest and shoulder routines. The individual would be at even greater risk of “burning” the triceps due to the accentuation of the “push-day” body parts. Instead of one or two movements of three to four sets on the triceps, chest, and shoulders the “push-day” body parts exercise schematic would be escalated to four or five movements performed for three or four sets each. Remember, the escalation of the movements is not just applied specifically to the triceps movements but also to the pressing movements for both the chest and the shoulders. A good approach to take with reference to program design is to utilize many of the shaping movements for the shoulders and chest in order to lower the number of pressing exercises which would significantly reduce the wear and tear on the triceps.

Push/Pull Weekly Schematic
The push/pull routine calls for a cycle of one push day and one pull day followed by a rest day and then a repeat of one push day and one pull day followed by two rest days. The cycle would appear:
- Day 1 Push
- Day 2 Pull
- Day 3 Rest
- Day 4 Push
- Day 5 Pull
- Day 6 Rest
- Day 7 Rest

Push Muscle Groups
- Chest – Shoulders – Triceps
Pull Muscle Groups
- Back – Biceps – * Legs – * Forearms * The Legs and the Forearms would be included in the Pull Muscle Groups as well although they do not entirely fit the classification. This is done in order to ensure every muscle is trained within the 5 day-a-week schematic and that the length of the Push and Pull routines are approximately equal.
Specific Example
- Day 1 Chest, Shoulders, Triceps
- Day 2 Back, Biceps, Forearms, Legs
- Day 3 Rest
- Day 4 Repeat Day 1
- Day 5 Repeat Day 2
- Day 6 Rest
- Day 7 Rest

In the exercise listing below, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest, Shoulders and Triceps; it may consist of Routine A for Chest, Routine C for Shoulders and Routine B for Triceps or any combination thereof. This allows for maximum variety in the training program. However, it is not good practice to change the training order of the muscle groups in a push/pull program; therefore, in this routine, always train Chest first, Shoulders second and Triceps third. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 3 sets of 12, 10, 8 repetitions – Isolation exercises: 3 sets of 10 repetitions – Peaking exercises: 3 sets of 10-12 repetitions
5-days-a-week Training In the 5-days-a-week schematic the split is constructed to allow for two body parts to be worked twice within the week and one body part will be trained once within the week. The routine that is generally-applied is an off shoot of the push/pull routine. The split might be structured to appear as:

Week 1 - Day 1 Chest, Shoulders, Triceps – Day 2 Back, Biceps, Forearms – Day 3 Legs, Traps – Day 4 Chest, Shoulders, Triceps – Day 5 Back, Biceps, Forearms – Day 6 Rest – Day 7 Rest
Week 2 - Day 1 Legs, Traps – Day 2 Chest, Shoulders, Triceps – Day 3 Back, Biceps, Forearms – Day 4 Legs, Traps – Day 5 Chest, Shoulders, Triceps – Day 6 Rest – Day 7 Rest
Week 3 - Day 1 Back, Biceps, Forearms – Day 2 Legs, Traps – Day 3 Chest, Shoulders, Triceps – Day 4 Back, Biceps, Forearms – Day 5 Legs, Traps – Day 6 Rest – Day 7 Rest

In the first week we see that Leg/Traps is performed once within the week. In the second week of the routine Back/Biceps/Forearms would be performed once within the week. In the third week of the routine Chest/Shoulders/Triceps would be performed once within the week. Then the cycle would begin again in Week 1.

8-day Cycle Training There are two basic approaches that can be taken with reference to the 8-day cycle training schematic. The first would be congruent with the push/pull concept and the second would be congruent with the agonist antagonist concept. A working model of each will be presented.

Agonist-Antagonist - Day 1 Chest/Back – Day 2 Legs, Shoulders, Traps – Day 3 Biceps/Triceps, Forearms – Day 4 Rest – Day 5 Repeat Day 1 – Day 6 Repeat Day 2 – Day 7 Repeat Day 3 – Day 8 Rest

Specific Example As mentioned above, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest and Back; it may consist of Routine A for Chest and Routine C for Back or any combination thereof. Again, this allows for maximum variety in the training program. In an agonist/antagonist schematic, unlike that of a push/pull, the training order of the muscle groups may be interchanged. For example, on Day 1, Chest may be trained first, while on Day 5, Back may be trained first. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 4 sets of 12, 10, 8, 6 repetitions – Isolation exercises: 4 sets of 10 repetitions – Peaking exercises: 4 sets of 10-12 repetitions

Push-Pull
In this schematic Day 1 represents the Push day; Day 3 represents the Pull day; while Day 2 is an intermediate day used for lower body training and an opportunity to train the trapezius and forearms muscles that do not strictly fall under either category. – Day 1 Chest, Shoulders, Triceps – Day 2 Legs, Traps, Forearms – Day 3 Back, Biceps, Lower Back – Day 4 Rest – Day 5 Repeat Day 1 – Day 6 Repeat Day 2 – Day 7 Repeat Day 3 – Day 8 Rest

Specific Example

Lower Back Intro

Lower Back Training

Highly Vulnerable to Injury
The area that comprises the lower back is responsible for more dehabilitating injuries than any
area of the body. In fact, injuries sustained to the region of the lower back ruins more weight-training
careers than the rest of the body combined. Lower back pain and injury are not only prevalent in
weight-resistance training but in everyday “civilian” activity as well. How many times have we heard
about someone bending over to tie a shoelace and then not being able to straighten up? Or how
about the weekend-at-the-cottage syndrome where an unsuspecting victim has reached for a tow line
on the row boat or stretched down to gather some firewood and was left bent-over in agony. Acute
(or chronic) aching-back symptoms plague almost everyone at one time or another in their lives.

Why is it that the lower back is so highly vulnerable to injury?

Poor Mechanical Advantage
The foremost cause of lower back ailment is due to the extremely poor mechanical advantage of
the vertebral column. Whenever a person bends forward during the performance of an activity, from
lifting a bag of groceries to executing the initiation of the concentric contraction phase of the deadlift
exercise, great force is exerted upon a specific area of the vertebral column. The forces that are applied
are: the resistance that is being moved; the weight of the upper torso; and the force of gravity
(9.8 m•s-2). If the combined forces were to be endured by the entire structure of the vertebral column
the risks would be significantly reduced. However, as the forces are focused upon just two or three
vertebrates, the stress upon a small portion of the vertebral column is all too often of sufficient magnitude
to cause injury to the vertebrates, the discs, or the facet joints located on the vertebral column.

Muscles of the Lower Back Weak
Not helping the cause is the fact that the muscles of the region are often underdeveloped and as
a result are too weak to provide sufficient support to the area. Without proper assistance from the
surrounding muscle groups, the bony structure of the vertebral column is forced to endure the
stresses of the forces placed upon the region of the lower back.

Abdominal Muscles Weak
Additional problems arise from the fact that they rarely are the individual’s abdominal muscles
developed to the point where they could provide support for the duress placed upon the lower back.
Poorly-developed abdominals force the vertebral column to endure the forces placed upon the region
of the lower back. Conversely, strong abdominal muscles can provide ample support for the
muscles of the lower back and work in harmony to protect the vulnerable vertebral column from
stress-related injury.

Hamstring Muscles Not Flexible
Another major contributing factor to lower back injury is the lack of fully-stretched and welldeveloped
hamstring muscles. Most people have not done anything to provide for development of
their hamstrings as a result whenever they attempt to bend down to lift something they exert great
force upon the lower back. As the muscles of the lower back are not usually worked in everyday activities
they too are weak. The hamstring muscles insert into the pelvic region. If the hamstrings are
inflexible, they are not able to stretch out and “cushion” the effects of the load. The exerted forces
pull the pelvis downward creating a stretching of the lower back muscles which can cause injuries to
the muscular structure of the region.

When weight-resistance trainees attempt to work their lower backs through bending movements,
the exertion upon the lower back is severely magnified. If the hamstrings have not been worked and
are neither strong nor flexible, and if the abdominal muscles have not been developed, the forces that
are directed into lower back easily overpower the relatively weak muscles of the region. Without support
from the lower back muscles the vertebral column is forced to endure the force of the load.

Poorly-Applied Movement Methodology
The one area of consideration that the athletes have control over is the quality of their movement
methodology; yet, many weight-resistance trainees approach their back training with reckless
abandon. Poor exercise execution represents the single-most preventable cause of lower back ailment.
Poor exercise execution is fostered mainly by the fact that few athletes understand the basis of
vulnerability the lower back is exposed to. If the trainees were fully aware of the dangers involved in
poorly-applied technique in lower back training it is presumed that they would pay more attention to
detail when executing the various lower back exercises. The keys to success in providing for safe and
efficient training of the lower back are:
- Establish and maintain proper posture throughout the lift in order to reduce the stress exerted
upon the lower back;
- Utilize strong neural-impulsing into the muscles of the lower back to protect the vertebral column.

Location and Function
There are two basic sets or groups of spinal muscle that comprise the region of the lower back.
There is a deeply-set group known as the transversospinal muscles and a superficial group known as
the erector spinae muscles. Both muscle groups are covered by a thick sheath of muscle tissue known
as the thoracolumbar fascia which inserts along the origins of the latissimus dorsi. It should be noted
that fascia does not have the flexibility of muscle and as a result is highly-vulnerable to injury during
stress-related actions of poorly-performed exercise execution.

Erector Spinae Muscle Group
The superficial erector spinae muscle group is comprised of three separate (but intertwined)
muscles: iliocostalis (thoracis, and lumborum); longissimus dorsi; and spinalis dorsi. Together these
muscles cover the vast region between the neck to the sacrum which is located on the posterior portion,
and on both sides of the spine. The erector spinae muscles comprise the large ridges that can be
seen running down the length of the mid-line of a well-developed back.

Iliocostalis — Thoracis (A1), Lumborum (A2), Cervicis (A3)
The most laterally located of the erector spinae muscle group the iliocostalis (thoracis and lumborum)
muscle originates on the crest of the ilium and inserts into the nos. These two related muscles
act strongly to rotate the vertebral column.

Longissimus — Dorsi (B1), Cervicis (B2), Capitis (B3)
The longest of the erector spinae muscles, the longissimus dorsi runs almost the full length of
the area of the back. It originates from the most lateral projections of the vertebrae (transverse
processes), and insert in transverse processes which are located superiorly to their location. The longissimus
dorsi is involved in rotation of the spine.

Spinalis (C)
The spinalis muscle is the most medially located muscle of the erector spinae group and, unlike
the semi-spinalis muscle which originated at the mid-way point of the back, travels the entire length
of the mid-line of the back. It originates from the spinous process of the lumbar and thoracic (lower)
regions and insert in the thoracic and cervical vertebrae. The spinalis is involved in rotation of the
spine.

Transversospinal Muscle Group
The deep spinal muscle group derives its name from the location of the fibers which run from
the transverse process to the spinous process of the vertebrae. The transversospinal group is comprised
of the interspinalis (semi-spinalis), intertransversarii, rotatores, and multifidus muscles which
are generally structured in pairs.

Interspinalis (Semispinalis)
The interspinalis or semi-spinalis (as it is sometimes better known)—as its name would imply—
takes its place of origin at about the mid-portion of the vertebral column from the lower thoracic
vertebrae and will generally insert on the fifth to seventh vertebrae which are slightly superior (above)
its location. The interspinalis muscle is involved in the action of extension of both the cervical and.
thoracic vertebrae. This muscle is also involved in the action of rotation of the vertebrae.

Intertransversarii
Takes its place of origin along the vertebral column and attaches to the adjacent vertebrae. This
muscle is involved in extending the vertebral column.

Rotatores
The rotatores muscles originate on the transverse process of one
vertebra and insert into the spinous process of the next superior vertebrae.
This origin and insertion structure of the rotatores muscles
(as their name would imply) provide for a rotating action of the trunk
and are also involved in extension of the vertebral column.

Multifidus (D)
The multifidus muscle has the most fibers and is the thickest and
thus strongest of the transversospinal muscle group. This muscle is
situated in the hollows on either side of the vertebrae. The fibers of
this muscle take their origin from an inferior (lower) vertebra and
insert on superior (usually more than two) vertebrae. The multifidus
muscle aids in the action of rotation of the vertebral column and it
serves to stabilize the vertebral column during lifting actions.

Abdominal Training

Abdominal Training

The “Abs”
Without question, the generally-referred to “abs” (region of the anterior and posterior abdominal
walls) emerge as the most neglected area of the entire muscular system. If you were to walk in to any
bustling health club at peak period you would expect to see the wall-to-wall mirrors reflecting a wallto-
wall sea of weight-training enthusiasts grunting and straining in pursuit of bigger muscles. Every
available bench in the heavy section will be bearing the burden of the maximum loading applied by a
plethora of training zealots, and the long line up to the pec-deck means you would be wise to opt for
a free-weight flye application instead. However, the number of people that are attacking their “abs”
can be readily accommodated with the utilization of a single sit-up board.

No one would consider preparing for a contest without including a very arduous abdominal routine
into the program. In fact no trainee could consider him/herself serious without the inclusion of
a comprehensive abdominal training program. Even occasional trainees would consider leaving out
their chest and back or shoulder routines. Leave out biceps and triceps? You must be staying out in
the sun too long! No one would leave their shoulders out of their training schematic nor would they
exclude their leg training from their program. How is it then that anyone could consider leaving out
their “ab” training for weeks on end? (If in fact, they had a abdominal routine to leave out). The
same degree of devotion that is paid to the other body parts should be extended to the abdominals;
otherwise hopes for a truly well-developed physique cannot be held with any degree of seriousness.

Location and Function
As a logical pre-requisite to any body-part training it would be necessary to garner a complete
understanding of the muscles that comprise the particular region under scrutiny before any attempt
was made to explain the proper movement methodology of the muscles, or any effort was made to
develop a routine of exercises for the specific body part. When reference is made to the abdominal
wall (anterior, posterior regions) the considerations for the importance of gaining a thorough awareness
of the muscles of the region takes on even greater significance.

In order to provide for a well-designed program of exercises that would effectively stimulate the
muscles of the region and at the same time, provide for reduced injury-risk potential, it would be es-
sential that the trainee understand the relationship that exists between the muscles of the abdominal
wall (anterior and posterior regions), and the vertebral column. It is also vital that the trainee be
aware of the biomechanical association that is shared by the two regions in order to avoid wasting
time and energy in futile search of superior abdominal development. Even more crucial, is the concern
of avoiding the risk of serious injury which can often occur as a result of ignorance of proper
execution of the abdominal exercises. Aside from providing for the finishing touches to the wellhoned
physique, good abdominal development can provide for a measure of injury prevention for
the always highly-vulnerable lower lumbar region. However, poorly-advised movements can not only
fail to provide for the hoped-for results, but can lead directly to serious injury. Proper awareness of
the location and function of the muscles of the anterior and posterior abdominal would be of extreme
benefit to those seeking safe, efficient training approaches for the abdominal muscles.

No Skeletal Support
The abdominal region receives no skeletal support within the abdominal cavity. The area derives
its strength and integrity entirely from its muscle structure. The abdominal region is comprised of
three layers of muscle with each having its fibers running in a different direction. This phenomenon
of different fiber direction provides the required tension and strength which makes up for the lack of
bony structure in the area.

The abdominal muscles almost exclusively create the abdominal wall. These muscles provide
support, as well as protection, for the abdominal organs, and they provide assistance to the diaphragm
during respiration. The abdominal serve to flex the vertebral column and depress the ribs. The
contraction of the abdominal raises the intra-abdominal pressure which is necessary for defecation
and contributes to the stability of the thorax in times of strain such as heavy lifting. When the legs are
raised from a supine position the abdominal serve as fixators of the pelvis from which the hip-flexor
muscles originate.

Rectus Abdominis (A)
Location
The rectus abdominis muscle represents the main abdominal muscle and forms the prominent
ridges of muscle mass in the frontal abdominal region. The rectus abdominis is a narrow flat muscle
situated on the ventral aspect of the abdominal wall. The muscle runs vertically across the abdominal
wall from the crest of pubis bone to the cartilage of the fifth, sixth and seventh ribs. The rectus abdominis
has a right and left portion that is separated by a one-inch tendinous strip (linea alba). Each
rectus abdominis is covered by the fascia of the oblique and transversus muscles. Each set of rectus
abdominis is cut by three tendinous inscriptions that provide for a distinct division of muscle that
rises above the separation.

Function
The rectus abdominis act to compress the abdominal cavity and assist in the actions of forced
expiration, defecation, and urination. The rectus abdominis also acts to produce lateral-flexion (sidebends)
and also serves to flex the vertebral column during the action of spinal-flexion. The concepts
relating to the ability to produce spinal-flexion (as opposed to hip-flexion) form the crux of the discussions
on abdominal training and will be explored in detail in the pages that follow.

The Oblique Muscles

External Oblique (B)
Location
As the name would indicate, this muscle originates on the external surface of the rectus abdominis
on the lower eight ribs of the upper end of the ilium, the pubis crest, and the lower portion of the
linea alba. Its fibers run diagonally and upward and in a horizontal direction from the lower end of
the abdomen. The muscle inserts on the linea alba and the anterior portion of the iliac crest.

Function
The external oblique joins the rectus abdominis in the actions of forced expiration, defecation,
and urination. It also serves in the actions of flexion and rotation of the vertebral column.

Internal Oblique (C)
Location
The internal oblique lies just beneath and internally to the external oblique and its fibers run upward
and medially to connect with the internal intercostals muscles that cover the ribs. This muscle
officially on the iliac crest and the lumbodorsal fascia and inserts on the linea alba, the pubic crest,
and the first to fourth rib.

Function
Compresses the abdominopelvic cavity and assists in the action of flexion and rotation of the
vertebral column.
It should be noted that despite their location in the anterior region of the abdominal wall, the
above-listed abdominal muscles have a profound effect upon the function of the vertebral column.

Transversus Abdominis (D)
Location
This little known abdominal region muscle originates on the iliac crest, the lumbodorsal fascia
and the costal cartilages of the last six nos.

Function
The transversus abdominis compresses the abdominopelvic cavity.

Posterior Abdominal Wall
Quadratus Lumborum
Location
The quadratus lumborum is a long thick muscle which originates on the iliac crest and the iliolumbar
ligament and inserts on the lower region of the twelfth rib and the transverse process of the
upper lumbar vertebrae.

Function
This muscle has an even greater (direct) effect upon the lower back as it is responsible for the action
of pulling the thoracic cage towards the pelvis and is also involved in the action of same-side
abduction of the vertebral column. It assists the oblique muscles in the action of lateral-flexion (sidebends).

Erector Spinae Group
Iliocostalis Thoracis/Iliocostalis Lumbar/Longissimus Dorsi/Spinalis Dorsi

Location
The erector spinae muscles are all intertwined and as they all work in harmony with one another
they are considered as one muscle. This group provides the ridges aside a deep groove that is visible
in the lower back of highly-developed body-builders. The erector spinae group covers a large area
originating from the neck and running down into sacrum on both sides of the spine. Specifically
these muscles originate on the crest of the ilium, sacrum (lower surface), the borders of the lower
seven ribs, as well as the spinous process of the entire group of lumbar vertebrae and the lower four
thoracic vertebrae. These muscles all insert on the transverse processes of all the vertebrae.

Function
These muscles would be highly activated during the action of spinal rotation. In the twisting exercise
for example when the shoulders rotate around the spine, the spine provides the axis of rotation
with the externals working on one side in correlation with there opposite-side counterparts establishing
a pulling or torque action across the abdomen.

Iliopsoas group

Psoas Major
Location
The psoas major also comprises the region of the posterior abdominal wall but it acts principally
on the femur bone. It shall however be included in our discussion on the muscles of the posterior
abdominal wall. A long thick muscle, the psoas major originates lateral to the lumbar region of the
back and inserts on the vertebral discs of the lower lumbar region.

Function
The psoas major is involved in the action of hip-flexion which occurs during the leg-raise (off
the floor), seated knees-to-chest and vertical knees-to-chest exercises.

Iliacus
Location
The iliacus is a large triangular-shaped muscle that is situated on the lateral portion of the psoas
major. Its fibers run downward and inward most of which attach to the psoas tendon and inserts on
the lesser trochanter of the femur.

Function
As the muscle crosses over the hip-joint, it serves in the action of hip-flexion and joins in the actions
of the psoas major to function during the leg raise action (off the floor) or knees-to-chest
(seated and vertical) exercises.

Psoas Minor
Location
This muscle is a relatively ineffective muscle due to its long tendon and small muscle construction.
It originates from the last thoracic and first lumbar vertebrae and inserts on the pubic bone of
the pelvis.

Function
The psoas minor serves to support the action of hip-flexion of the psoas major and iliacus muscles.

Muscle Activation
It can be readily acknowledged that working the “abs” is hard work and even more discouraging
is the fact that it is extremely boring to most trainees. After all, where is the fun found in working so
hard and not gaining the satisfaction of witnessing a “pump”? Besides, ab routines rarely produce the
results that are achieved with the other body-part routines. Why don’t we achieve the same response
in the abs as we do with arms and legs and chest etc…? Well we just might be getting results that
simply are not showing because the muscle that is being developed is hidden under the layers of
excess weight that is all-too-frequently carried by the majority of the population (approximately
90%).

Considerations for the Actions of Spinal or Hip-flexion
In order to maximally stimulate the muscles of the abdominal region it is necessary to apply an
action of spinal-flexion. What frequently occurs is that in quest of developing his/her abdominals,
the trainee embarks earnestly on a routine of “so-called” abdominal exercise which, in fact, does not
emphasize the abdominal, but instead provide activation of the hip-joint (flexors and extensors)
muscles. Activation of the hip-joint does not provide maximum stimulation of the abdominal region,
and as a result, the individual’s abdominal region remains underdeveloped.

For example, have you ever felt compelled to put a halt to a series of sit-ups due to the fatigue
experienced in the frontal thighs (as opposed to the desired “attack region” of the abdominal?) This
is simply because the thighs were receiving the brunt of the load during the movement and as a result
the abdominal were left far less stimulated than they should have been in order to provide for maximum
growth and development.