How often should I train my abs?

In this article I am going to reveal the truth about how often you should train your abs if you want 6 pack abs fast!
By Peter Tuesday, May 24, 2011, 04:45 PM

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:


Lower Abs:


Oblique’s ( Side abs ):


Functional Workout for sports specific abs exercises:

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