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How often should I train my abs?

How often should I train my abs?

In the quest to get 6 pack abs I get a lot of people asking me this question each week. This is mainly because of all the different information out there today. Some people say you have to do 1000 sit-ups each day. Others say train them just once per week. Then you even get the people who say you should not bother training your abs at all! So who is right and who is wrong. To answer this question we need to start by looking at two things. Number one, what is your goal? And secondly, how do muscles react to a certain stimulus being put on them.

Muscle is Muscle

Before we look at how to train for specific goals I think we should take a look at the actual abdominal muscle. In fact let’s just look at muscle in general because for those who still do not know this, MUSCLE is muscle.  Your abdominal muscles are no different than your chest muscles, or any other muscle in your body. What this means for you is that if you want to train to get your abdominal muscle bigger you should do the exact same thing as you would to increase the size of your chest muscles . So do you do 1000 bench presses for your chest workout? I don’t think so! So why would you do that for your abs?

What is your Abs Goal

This brings us to the second question you need to ask yourself and that is WHAT IS MY GOAL?

For most the goal will be to get bigger abs. In other words we want to build our abdominal muscles so that our 6 pack abs can POP.  

For some though the goal will be to increase endurance, especially if your training is sports specific. Believe me, a boxer does not care how his abs look if they are not strong enough or can’t take 12 rounds of punches.

So if you goal is to increase the size of your abdominal muscles then you need follow these steps for the best results:

  • Do weighted exercises. So add some weight to each exercise. Instead of just doing crunches do dumbbell crunches.
  • Keep your rep range between 8 to 15. Now this does not mean STOP when you get to 15. It means that you should add so much weight that you can only do 8 to 15 reps. So if you can do 50 crunches, then add a heavier dumbbell or do a more advanced exercise where you can only do 8 to 15 reps.
  • Give your abs time to rest, recover and GROW. Your abdominal muscles need rest like any other muscle. So if you did a heavy 6 pack abs workout then rest for a day or two before you train them again.

Now if you goal is to gain endurance then you want to look at doing higher reps. In fact I would not just look at higher reps but also at more functional type exercise like you can see in this video. Crunches are not really going to help here and you need to focus on sports specific exercises that will help you be better at your sport. You will also be focusing a lot more on the “transversus abdominus” muscle ( your CORE muscle ) than on the main muscles that make up your so called 6 pack abs like the“rectus abdominus” for example.

So there you go! The facts on how to train your abs if you want to get bigger abdominal muscles that will give you those eye popping 6 pack abs.

If you are looking for workouts that will show you how to add some weight to your 6 pack abs exercises then click on the workouts videos below:

Upper Abs:

http://www.sixpackfactory.com/powerful-upper-abs-workout/

 

Lower Abs:

http://www.sixpackfactory.com/lower-abs-workout-turn-your-4-pack-into-a-6-pack/

 

Oblique’s ( Side abs ):

http://www.sixpackfactory.com/oblique-side-abs-workout-lose-your-love-handles-fast/

 

Functional Workout for sports specific abs exercises:

http://www.sixpackfactory.com/mma-core-workout-get-abs-of-steel/

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Comments

  1. Kevin
    May 24, 2011
    6:16 pm

    Hey Peter!
    The “lower abs” workout video (that you’ve given a link for above) doesn’t really show us how to ‘add some weight’ to our workouts. :/
    I love this workout.
    But how can I add weight to the “Double leg cycle” exercise?

    P.S. I’m still going to pester you about the hanging leg raises. :P
    I can’t stop myself from swinging when I do fast reps and I don’t have the straps.
    I know I’m doing it wrong, but it’s extremely difficult not to swing when you pick up the pace.

  2. Jesper
    May 24, 2011
    7:07 pm

    I was wondering if there were special exercises to lose the fat on the waist or the fat placed covering the abs. There is no reason to get abs of steel if it’s covered with fat :D I’ve started to run and started to eat more healthy food, but there havn’t been that much a change yet :/

  3. Sea
    May 24, 2011
    7:08 pm

    Very informative… Thank you Peter

  4. Michael McLeod
    May 24, 2011
    7:50 pm

    My belly is the largest proportion of my physique. My personal goal is to get rid of my beer belly. I ware a size 46 in. waist and am 290 lbs. How should I proceed in contrast to trying to build even more size?

  5. peter
    May 24, 2011
    9:48 pm

    Remember that something like hanging leg raises actually add weight due to how you perform the exercise and that gravity comes into play. As far as the lower abs exercises. You can for example add ankle weight for the double leg cycle or you can add a exercise band if you do leg raises etc.

  6. peter
    May 24, 2011
    9:49 pm

    You need to lose fat over all. So try this http://www.6weeksixpack.com

  7. peter
    May 24, 2011
    9:51 pm

    Eat right and do the right kind of workouts. Workouts you can find here: http://www.6weeksixpack.com and a good diet here: http://www.the6packdiet.com

  8. mark
    May 25, 2011
    1:51 am

    hey peter :)
    i worked yours trainings and now i have six pack, thank you. But can you show me some excercise for external oblique, please..:)

  9. peter
    May 25, 2011
    3:29 pm

    Well done! Just search my website or Youtube Channel for SIDE ABS or OBLIQUES, I have a few great workouts for that!

  10. Djordje
    May 26, 2011
    10:52 am

    Hey Peter i’m at 12 percent of body fat,i was at 30 percent before i used your workouts.If i start doing your 6weeksixpack am i gonna drop my body fat more ? I already have a six pack,but my goal is to drop the body fat more and look sexier :d

  11. peter
    May 26, 2011
    12:43 pm

    Sure you will! Well done on your results so far!

  12. ilab
    May 26, 2011
    6:04 pm

    hi peter, how often should i do my abs… im typically doing it everyday, i dont feel much pain tho

  13. peter
    May 26, 2011
    8:47 pm

    Did you not just read the article above?

  14. Yuvaraj
    May 28, 2011
    8:26 am

    Peter u r really give a nice tips to me to workout for my 6 pack

    Thanks and regards
    yuvaraj S(India)

  15. peter
    May 28, 2011
    11:44 am

    Thanks!

  16. Jerbos
    May 29, 2011
    7:19 am

    hi peter, could you please post workout videos regarding eight pack abs workout??
    because everyone is crazy tho.

  17. peter
    May 31, 2011
    6:45 am

    8 Pack workouts are the same a 6 Pack workouts.

  18. Paul, Amsterdam
    June 5, 2011
    6:25 pm

    Peter, I am in the best shape of my life after doing your high intensity cardio sets for 3 months… and for that I love you :)
    Paul

  19. peter
    June 5, 2011
    6:28 pm

    Well done Pual! Send me some photos so we can show everyone that these workouts work. Send to peter@sixpackfactory.com

  20. Personal Trainer Mumbai
    June 22, 2011
    4:48 am

    Very well explained Peter. Yeah abs do need rest and recovery … Thanks

    Rajesh

  21. tyler harris
    September 16, 2011
    7:44 pm

    how often should i train my abs a week and a day to get rock hard abs and a small wasteline.

  22. peter
    September 18, 2011
    10:04 pm

    3 to 4 times per week.

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