abs2_0Ahh, the question that everyone wants to know: How to train abs. This is a question that is almost as popular if not more than: “how to build bigger biceps.” It’s not that hard to train abs actually. You train them like you do any other muscle group. The only difference is you may or may not see the abs that you are working out. You may or may not have heard the saying that abs are built in kitchen. That is true 100% and I couldn’t agree more. You could have the most developed set of abs in the world, but if they’re covered in a layer of fat, nobody will know if you even work out your abs.

Over the years, abs have often been placed into a different training category altogether when it comes to development. Some people train them with high volume, high reps and as often as everyday. One thing you must know when it comes to training abs is that they are the same as any other muscle group and should be trained like any other muscle group if you want to develop and build them up.

When you’re training abs, you should train them as if you were training any other muscle, which is focusing on moderate to heavy sets. The rep range of abs should be pretty much the same as any other muscle which is 8-10 reps. Forget about what people tell you about higher reps to tone up the abs. There is no such thing as toning up muscles and if you know this and you are still doing 100 ab crunches per session you need to set yourself straight! How often you should train abs is pretty much up to you, because I can’t really stop you, however, I do recommend that they are trained once per week…like any other muscle group. Are you sick of reading that already? That abs are the same as any other muscle group? It’s because they are!

With that all said, here is my favorite abs routine.

Hanging leg raises: 5 sets/ 8-10 reps 

I usually use this exercise to pre-exhaust my abs and warm them up. The key to this exercise is to keep the movement slow and controlled. There have been many times where I’ve seen people use their momentum and kick up their legs while performing this exercise. This is not how they should be performed.

Weighted hanging knee raises: 3 sets/ 8-10 reps

I like to keep this pretty heavy and usually clamp a weight between my knees while performing this exercise. This exercise is a great overall abs exercise and targets the upper and lower abs.

Cable Crunches: 3 sets/ 8-10 reps

This is one of my favorite abs exercises and it’s perfect to increase the strength and size of your abdominal muscles. If you want big thick looking abs, this is an exercise for you.

That’s pretty much all I do for my abs day. This is my personal abs routine and there are a countless number of great abs exercises that you can choose when wanting to train abs. For training frequency, I usually work them once a week whenever I feel like it, but they are usually paired with my back and biceps routine. There is no reason for that, just my personal preference. So to recap the points of this article:

-Abs are the same as any other muscle group and they should be trained the same
-Keep your abs exercises heavy or moderately heavy and avoid high reps.
-Abs are built in the kitchen and it’s important to get your nutrition right if you want to see them anytime soon.

 

 

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John

John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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