Perform with Dr. Andy Galpin How to Build a Strong Core & Abs
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Apr 1, 2026 Clear breakdown of core versus abs and which muscles actually matter. A practical 'look, feel, perform' framework for tailoring training goals. Debate on crunches, spinal safety, testing methods, and how to measure progress. Programming tips with a five-step progression, sample weekly plan, and exercise choices by movement pattern. Guidance for aesthetics, performance, and back-health priorities.
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Why We Started Doing Endless Crunches
- Andy traces the origin of high-rep ab training to bodybuilding and aerobic trends from the 1960s–80s.
- He cites Arnold and Jane Fonda as cultural drivers that normalized endless crunches and high-rep 'burn' approaches.
Abs Aren't Special Fiberwise
- Core muscles are skeletal muscle with mixed fiber types, not special fibers that require daily high-rep work.
- Autopsy data show a roughly 50/50 fast/slow twitch split, similar to quads, so training principles shouldn't differ dramatically.
Mix Big Lifts With Targeted Core Work
- Combine big free-weight integrated lifts with isolated core work for full coverage.
- Free-weight squats, deadlifts, carries activate core strongly, but isolation planks and rollouts still target specific muscles you may miss.