Do you want to lift serious poundage and gain serious mass? A strong core is the key to being able to move heavy weight which is the key to growing muscle. Find out what you need to know about core strength below!
This article is for anyone who wants to move some serious weight and grow to huge proportions. Having a strong core is a necessity for anyone who wants to enjoy stability and independence in movement while moving muscle shredding poundage. A strong core is the key to being able to move heavy weight which is the key to growing muscle.

Our bones give us structure and our muscles pulling on those bones at various angles generating forces give us movement. One of the most important and most overlooked muscle groups of the body when it comes to body building is the core. With a weak core you are only tapping into a smaller percentage of your overall strength and setting yourself up for injury down the line.


What Is The Core?


The core is made up of the proverbial "Stars," rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes etc. These muscles all work in concert to stabilize the human body in space and in motion. They fire and work all day, even while standing still. They also absorb shock and stabilize forces during joint movement.

As you twist, turn and bend through life these muscles are at work making sometimes microscopic adjustments to keep your body safe and get it to do what you want it to do in life and in sport. If you simply raise your hand out straight in front of you and pay attention you will notice that there is a small contraction in the trunk of your body microseconds before your arm raises. The same minute contractions are responsible for every rep that you pump out in the gym. All movement originates from the core.


Exercises For Core Stability


The major lifts such as deadlifts, squats, and powercleans all call for tremendous core stability. If you want to add real size and spark the release of GH into your system these exercises had better be in your regimen. They are all exercises that depend on the ability of the core to stabilize you through out the full range of motion. These exercises not only target the muscles of the legs but also target the muscles of the core.

Recent studies have shown that single leg strength and double leg strength do not always correlate. Many participants had the ability to squat let's say 300 lbs with both legs but could not do a single leg squat with 150lbs. The muscles of the lower back and glutes (core muscles) are definitely recruited during a standard back loaded squat.

Single leg squats really challenge the strength of the leg and its stabilizers and should be worked into your leg routine. Train those muscles and the weight you can move in your squat should move up. If your core is not trained it tremendously lowers the amount of weight you are able to move in these lifts.


Work in front squats to engage the transverse abdominals as well as the rectus abdominis muscles. It should become increasingly clear to you the importance of these muscles. This is what you can expect if you take a little time to give them a little extra attention in your training programs.