How to Build Powerful Abs
Your abdominal muscles are very smart, in that they can adapt to varying forms of exercise, rather quickly. This is a blessing and a curse because, it’s great knowing that your abs have the ability to adapt to unexpected circumstances, however, this places a pressure on you to constantly shock your abs in order for them to grow.
Similar to your forearms and calves, your abs require a special type of training. I go into detail on this in my article, only for members, Exactly How Often and When to Train Your Forearms, Abs, and Calves, if your curious to learn more.
Anyways, your abs are constantly in use, whether you know it or not. Because of this, frequently changing up your ab exercises is of the highest importance, if you want to see them grow. Do this by alternating on a daily basis between planks, cross movement exercises, changing the reps, order of exercises, and resting intervals.
I have plenty of abdominal exercise variations in my members section, however, for non-members, below is a sample program you could use to add some variety to your workout.
Day 1
Exercise 1 – Crunches to Failure, Side Crunches To Failure (each Side), Leg Raises Failure
*2 sets for each exercise; rest 2 minutes between sets and exercises*
Day 2: Repeat day 1
Day 3: Repeat day 1
Day 4: Off
Day 5
Exercise 1 – Rope Crunches…until you feel an intense burn… 12-15 reps
Exercise 2 – Wood Chopper, (High –> Low)…12-15 reps
Exercise 3 – Leg Raises…failure … 12-15 reps
Day 6: Repeat day 5
Day 7: Repeat day 5
Similar to your forearms and calves, your abs require a special type of training. I go into detail on this in my article, only for members, Exactly How Often and When to Train Your Forearms, Abs, and Calves, if your curious to learn more.
Anyways, your abs are constantly in use, whether you know it or not. Because of this, frequently changing up your ab exercises is of the highest importance, if you want to see them grow. Do this by alternating on a daily basis between planks, cross movement exercises, changing the reps, order of exercises, and resting intervals.
I have plenty of abdominal exercise variations in my members section, however, for non-members, below is a sample program you could use to add some variety to your workout.
Mini-Program
Day 1
Exercise 1 – Crunches to Failure, Side Crunches To Failure (each Side), Leg Raises Failure
*2 sets for each exercise; rest 2 minutes between sets and exercises*
Day 2: Repeat day 1
Day 3: Repeat day 1
Day 4: Off
Day 5
Exercise 1 – Rope Crunches…until you feel an intense burn… 12-15 reps
Exercise 2 – Wood Chopper, (High –> Low)…12-15 reps
Exercise 3 – Leg Raises…failure … 12-15 reps
Day 6: Repeat day 5
Day 7: Repeat day 5
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