PROGRAMS AND TIPS FOR GETTING ABS
weight training programs for abs, even those used by beginner and intermediate bodybuilders is the lack of progression in the training process.
Despite your enthusiasm and good intentions, you may be doing endless reps, day after day, with poor or disappointing results. To build your abs, the secret is to graduate the training based on what has been done each week.
If you're ready to devote sixThe general obsession with a firm, well-defined abdominal strap is not about to end, judging by the number of advertisements for equipment intended to work this part of the body. The only problem with these machines as with most weeks to this progressive abs program, you'll be amazed at the toned muscles and firm waist you can finally show off.
Cutting the abdominal strap
First you need to understand what you are trying to do. The rectus abdominis is actually a long muscle extending from the lower part of the pectorals to the pubis.
Although considered to be a single muscle, it can be worked from different angles to better target particular regions (just as the incline press puts more strain on the upper pecs).
It is true that you can never completely isolate the upper part of the abs from the lower part, but some exercises activate one more effectively than the other. The difference is not significant, but it is enough to justify the use of a whole range of movements for this muscle group.
In general, stabilizing the torso and raising the pelvis (and feet) puts more strain on the subumbilical region while raising the rib cage towards the pelvis and lower body held in a fixed position involves more of the upper part. ABS.
In an ab session, we often integrate a third component: the work of the small and large oblique. These muscles are distinct from the rectus abdominis, but are often considered part of the abdominal strap training. Usually they are solicited by exercises in which a shoulder is brought closer to the knee on the opposite side.
The 6 week intensive sit-up program shown below is designed to develop all areas of the core strap. Each week you will progress by selecting slightly more advanced exercises or making other changes to your work pattern, but each session should include an exercise for your upper abs, lower abs, and obliques.
Training each region equally creates a balance not only of that muscle group, but of the entire body as well.
It is true that you can never completely isolate the upper part of the abs from the lower part, but some exercises activate one more effectively than the other. The difference is not significant, but it is enough to justify the use of a whole range of movements for this muscle group.
In general, stabilizing the torso and raising the pelvis (and feet) puts more strain on the subumbilical region while raising the rib cage towards the pelvis and lower body held in a fixed position involves more of the upper part. ABS.
In an ab session, we often integrate a third component: the work of the small and large oblique. These muscles are distinct from the rectus abdominis, but are often considered part of the abdominal strap training. Usually they are solicited by exercises in which a shoulder is brought closer to the knee on the opposite side.
The 6 week intensive sit-up program shown below is designed to develop all areas of the core strap. Each week you will progress by selecting slightly more advanced exercises or making other changes to your work pattern, but each session should include an exercise for your upper abs, lower abs, and obliques.
Training each region equally creates a balance not only of that muscle group, but of the entire body as well.
When to do the abdominals?
The best time to work these muscles is down to personal preference. The answers to the questions below may affect your session schedule.
Are your abdominals a deficient muscle group?
If so, you will have to give them priority in your training in order to develop them.
Will you want to work on your abs after a strenuous session?
If you're tired after a hard workout, you'll have a hard time finding enough energy to exercise your abs. Instead, try to do them at the start of the session.
How many times per week ?
How many times per week ?
It's pretty funny to hear about practitioners who work out their abs every day and think it will develop them faster.
Would it occur to you to exercise your pectorals daily to make them fat?
Remember, the abs are just like any other muscle group - they need stimulation and recovery to gain volume, and it's just as easy to overtrain and stop progress.
Having said that, these muscles do seem to actually recover faster than larger muscle groups.
After an intense leg session, you can drag your paw for a few days, but, after 48 hours, your abs are no longer painful.
As a benchmark, know that if your abs still hurt you, it is because they are not ready to be reworked.
Also, think that these are postural muscles and that you also involve them, to a certain extent, in many other exercises, although this is usually not enough to develop them fully.
In our intensive 6-week abdominal program, you will work these muscles every other day, or seven times over a 14-day period.
It's pretty funny to hear about practitioners who work out their abs every day and think it will develop them faster.
Would it occur to you to exercise your pectorals daily to make them fat?
Remember, the abs are just like any other muscle group - they need stimulation and recovery to gain volume, and it's just as easy to overtrain and stop progress.
Having said that, these muscles do seem to actually recover faster than larger muscle groups.
After an intense leg session, you can drag your paw for a few days, but, after 48 hours, your abs are no longer painful.
As a benchmark, know that if your abs still hurt you, it is because they are not ready to be reworked.
Also, think that these are postural muscles and that you also involve them, to a certain extent, in many other exercises, although this is usually not enough to develop them fully.
In our intensive 6-week abdominal program, you will work these muscles every other day, or seven times over a 14-day period.
The key to having a flat stomach
Here, progression is the key word and the parameters you will modify are the exercises themselves, your diet and your cardiovascular work.
Let's see how your training will evolve and don't forget that, since this program is designed to complement your regular strength training, you need to keep lifting!
In our planning, you will never do more than 25 reps. Once you get to this maximum with correct form (and getting a good contraction at the end of each movement), you will need to gradually increase the resistance.
During the mass and strength gain phase, you will only do 8 reps. If you are looking for muscular endurance without wanting a lot of volume, then do long sets.
However, as you cannot achieve localized slimming, do not expect to have well-defined abs, as this result is more the result of diet and cardio activities.
Let's see how your training will evolve and don't forget that, since this program is designed to complement your regular strength training, you need to keep lifting!
In our planning, you will never do more than 25 reps. Once you get to this maximum with correct form (and getting a good contraction at the end of each movement), you will need to gradually increase the resistance.
During the mass and strength gain phase, you will only do 8 reps. If you are looking for muscular endurance without wanting a lot of volume, then do long sets.
However, as you cannot achieve localized slimming, do not expect to have well-defined abs, as this result is more the result of diet and cardio activities.
In terms of training
Technique is essential . If this is a rule in bodybuilding, it is an inescapable law for the abs. You will start by building a base for these muscles, that is, the first few weeks will be devoted to developing endurance and perfecting technique. This complete program targets the upper and lower abs as well as the obliques, alternating each week which area will be used first.
Over the weeks , you will add resistance or choose more difficult movements done in shorter sets (8 to 12 repetitions) in order to gain strength and increase volume. You will also lengthen the breaks between sets by resting up to 45 seconds maximum.
The importance of cardio
Cardiovascular work is essential for burning calories and fat reserves and for boosting the metabolism. The first steps of this program aim to establish a good base of physical condition thanks to 3 or 4 weekly sessions of at least 30 minutes.
During weeks 3 to 5, start doing cardio sessions until 1 hour if you notice that your figure is not changing.
In terms of food
6-week bodybuilding program
Frequency of abs training: 3 to 4 times per week
Week 1
Order: Up, down, oblique (during the six weeks, work each part with 2 combined exercises in superset).
Reps / Sets: Do 25 reps of each superset; three passages in all.
Rest: No rest unless necessary.
Cardio: 3 times a week. 30 minutes. 60-70% of HRM (maximum heart rate).
Diet: Eat 2.2 g of protein / kg of body weight evenly distributed over meals (during all six weeks). Drink plenty of water until the 5th week.
Week 2
Order: Down, oblique, up.
Reps / Sets: Do 20 reps of each superset; three passages in all.
Rest: No rest during the superset; 30 seconds of rest between supersets.
Cardio: 4 times a week. 30 minutes. 65 to 75% of the FCM.
Diet: Reduce your base calorie intake by 250 calories.
Week 3
Order: Oblique, up, down.Reps / Sets: Do 15 reps of each superset; 30 seconds of rest between supersets.
Rest: No rest during the superset; 30 seconds of rest between supersets.
Cardio: 4 times a week. 30 minutes. 65 to 75% of the FCM.
Reduce your basal calorie intake by 250-500 calories.
Week 4
- Order: Up, down, oblique.
- Reps / Sets: Do 8 to 12 reps of each superset; three passages in all. Choose exercises that require more strength to perform, such as the straight leg lift.
- No rest during the superset; 45 seconds of rest between supersets.
- Cardio: 4 times a week. 30 minutes. 70 to 80% of the FCM.
- Diet: Maintain the calorie deficit of 250 to 500 calorie
Week 5
Order: down, oblique, up.Reps / Sets: Do 8 to 12 reps of each superset; three passages in all.
Rest: No rest during the superset; 45 seconds of rest between supersets.
Cardio: 4 times a week. 60 minutes. 70 to 80% of the FCM.
Diet: Take your assessment and adjust your calorie intake accordingly.
Week 6
Order: Oblique, up, down.Reps / Sets: Do 20 reps of each superset; three passages in all.
Rest: No rest during the superset; minimum rest between supersets.
Cardio: 4 times a week. 60 minutes. 70 to 80% of the FCM.
Diet: Take your assessment and adjust your calorie intake accordingly. Reduce water intake.