Jonathan Wilhoite Blog: Build Better Abs With Barbell Workouts

Wednesday, May 4, 2016

Build Better Abs With Barbell Workouts

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Explosive barbell workouts can give you an explosion of good muscle mass that can help build good stamina, enhanced metabolism and strength.

Barbell exercises can work wonders for the body that makes it easier and less technical to perform and gives tremendous results and the landmine workout may be the best solution for you.

Start with the basic landmine workout by familiarizing yourself with the routine at your gym, which usually has landmine workout equipment, however, you may also be able to have one of your own at home.

You can have your post landmine by fitting a post into a pair of heavy weight plates like a bumper plate and stick the other end of the barbell into a holder.

You can also have one by placing one end of a barbell in a wall corner or power rack, make sure to place padding on the wall to prevent wear and tear.

Begin your landmine workouts with a landmine squat, followed by a rotational single-arm clean and press, followed by alternating landmine reverse lunges and lastly with a landmine abdominal rollout.

Use a 25 to 45 pound plate for starters. Do more repetitions, not heavier if you want to up the ante in burning fat and strengthening your core muscles.

The ideal workout consists of several repetitions at a medium level of intensity and maintaining your rests between sets under a minute. This constant repetition causes a buildup of lactic acid in your muscles and been observed to stimulate muscle growth.

For increased fat loss and conditioning, do the landmine exercises in a row by doing the move for 40 seconds each, with 20 seconds of rest in between. Do the four landmine exercises mentioned above then rest one minute. Perform four to six rounds.

For strength and muscle building, do 3 to 5 sets with 6 to 12 reps for each of the four movements mentioned.

As you work to complete all the sets mentioned, increase your weight load with 5 to 10 pounds to continue working your muscles.

Do not overdo the routines and do not skimp on the amount of sleep in between your workout days, as building and repairing of muscles occur while you sleep. Without adequate recovery, you risk hurting yourself during workouts, so get 7-9 hours of sleep each night to maximize the benefits of the exercises you perform.

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