Deans Secrets of Great Glutes
DEAN TORNABENE’S PHASE 1 “Deans Secrets of Great Glutes”
My “Phase 1” is a basic approach to maximize abdominal development and definition in the faster most efficient time possible.
Since we want to develop the muscles in the abdominal area for optimal weight loss and to be prominent and more defined we need to train them differently than the muscles in the arms, chest, back etc. which are usually trained to be larger and stronger. I have listed a set, rep and exercise program below that is simple, fast and can be performed at home or at the gym.
Laying Abdominal Crunch
The core abdominal exercise which targets the “six pack” muscles is one of the most commonly used and improperly performed abdominal exercises. *As described here this exercise can be done at home or in the gym . The correct way to start this exercise is to lay flat, cross the legs and gently fold the hands behind the head placing them directly across the neck for support.
- Keeping the hands locked extend the elbows away from the body as wide as possible so you do not “pull” the head forward using the arms
- Keeping the hands locked, elbows extended wide and legs crossed inhale through the stomach “breathing sequence” and slowly (2 seconds) curl your supported head and torso forward always keeping the low back and feet in contact with the flat surface. (For most individuals this is approximately a 2”-3” ROM (range of motion)
- Hold the contraction at the top for (1 second) then slowly exhale as you return to the started position (3 seconds). The “time count” (therefore is 2:1:3)
- Perform three sets (intervals) of the Ab Crunch exercise completing 10-20 repetitions per set. If performing this exercise in the gym using a flat bench or Ab machine use the same set up, sets, reps and time counts.
Laying Leg Raise
This abdominal exercise targets the lower abdominal area and stretches and strengthens the low back. It is important to perform this exercise correctly as it engages the lower back which can cause lower back strain if done improperly.
- To perform the leg raise at home or at the gym lay on a flat surface, keeping the head and low back always in contact with the surface, cross the legs with a slight bend to the knees and place your hands under the low back supporting the lower back and spine.
- Using the same “breathing sequence” and “time count” as was demonstrated in the Ab Crunch slowly raise your slightly bent legs, feet first, 12” to 18” from the floor keeping the head and low back in constant contact with the flat surface.
- Perform three sets of the leg raise exercise completing 8-12 repetitions per set.
Laying Side Crunch
This abdominal exercise targets the waist and surrounding areas and is performed in an alternating sequence exercising either the right or left side .
- To perform this exercise lay on a flat surface, bend one leg keeping the foot in secure contact with the flat surface, and cross the other leg over the bent, stationary leg.
- Position one hand behind the head and neck as directed in the Ab Crunch, on the side of the body where the leg is bent and stationary. (Either right or left).
- Place the other hand flat and firmly in contact with flat surface on the opposite side where the leg is crossed.
- Slowly using the “breathing” and “time” sequence from the previous two abdominal exercises slowly curl your supported head and torso “pointing the elbow” toward the knee of the crossed leg keeping the low back and foot firmly secured on the flat surface.
- Alternate sides, (left or right) and perform three sets of fifteen to twenty repetitions per set.
Try to take the minimum amount of recovery time between sets to keep the pace of the exercises as fast as possible based on your individual fitness level and rhythm. This routine should be able to be completed in 10 or 20 minutes. Repetitions can be increased as needed, do not increase the amount of sets. Try to do a maximum amount of work in a minimum amount of time. It is the quality and intensity of the exercise that produces the best results, more does not mean better! As always, keeping your body fat levels low with diet and exercise will speed the look and results of this abdominal program. I find that doing this program at the beginning of a cardiovascular workout or at the end of a weight training session usually produces the best results! This program can be performed two or three times per week for best results. Remember more does not mean better!