Use these techniques and exercises to start shredding some killer abs
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Ab Training Tips
- Training them twice weekly without fail.
- Treating them like any other muscle group rather than an afterthought.
- Slowing the tempo and focusing on both the stretch and squeeze of each exercise.
- Adding more resistance to every abdominal movement so that fewer reps can be performed.
- Taking every set to failure.
- Finding a core of abdominal exercises that I personally “feel” the most and sticking with them.
Preferred Ab Exercises
- Weighted Floor Crunches
- Cable Crunches
- Seated Crunch Machine
- Hanging Straight and Bent Leg Raises
- Incline Straight and Bent Leg Raises
- Lying Side Crunch
- Cable Side Crunch
This is an outline of the kind of program I
POWER WEEK
- Weighted Floor Crunches (with up to a 120 lb. DB on my chest): 3-4 x 10-12
- Hanging or Supported Straight Leg Raise (with DB held between feet): 3-4 x 10-12
REP RANGE WEEK
- Cable Crunch: 2-3 x 12-15
- Incline Straight Leg Raise: 2-3 x 15-20
- Lying Side Crunch: 2-3 x 20-25 each side
SHOCK WEEK
- Dropset-Seated Crunch Machine: 2 x 15-20, drop, 8-10
- Superset-Hanging or Supported Bent Leg Raise/Incline Bent Leg Raise: 2 x 15-20 each
- Rest Pause-Cable Side Crunch: 1 x 12-15, rest 10 seconds…max reps, rest 20 seconds…max reps
Try this program yourself utilizing the same exercises I do, or better yet the ones you have personally found most effective. There is no magic formula behind building “bricks” for abs – what it takes is committing to treat them just like any other major muscle group.
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