What I do, how many sets, how many reps, how often I train abs, etc.
Well, I’ve outlined what I do for abs in this very blog post.
You’re going to be quite surprised here.
And yes, I do train my abs directly and you should too! Read Everyone Has Abs – Not Really! if you don’t believe me.
Now that we’ve got that out of the way, as I’ve outlined in the exercises for abs blog post, you really only need a few basic exercises in order to create an amazing 6 pack or 8 pack abs.
We don’t need to complicate things and be in the gym 5, 6 or 7 days a week…
That’s just not reasonable for the average person like you and I.
We got jobs, businesses, families and hobbies that we need to take care of.
And being in the gym any more than about 4 times a week is usually overkill. Now this is for the average person.
If you love being in the gym and can’t get enough or you’re a professional bodybuilder who takes “ehem” “ehem”, then you probably could justify being in the gym 7 days a week.
For me, I like to get in and get out.
My ab workout routine shows that.
I used to train my abs 4 days a week after every weight training session.
I got great results from it.
Now that I’ve scaled back my workouts to only 3 days a week, I only train abs 3 days a week at the end of those workouts.
And believe it or not, my ab workout routine is only about 5 minutes, if that.
So let’s get to it.
What do I do to train my abs and get a rock hard 6 pack?
I usually only circle through about 3 different ab exercises.
I don’t really have a set ab workout routine so I just think back on what I did the last time and try to switch it up.
Let’s start with the exercises.
Sometimes I’ll start with the hanging leg raise.
Since this is a difficult exercise, I’ll start with this before doing any of the others and I’m doing it just like the guy in the picture, except I really try to bring my legs up all the way to the top of the bar.
The next exercise in my ab workout routine will usually consist of the next most difficult exercise. To me, that would be the cable crunch.
Kinda how Arnold is doing it in this picture, except I’m not bringing my hands all the way down to the floor, instead I keep my hands right around my head area.
This is an awesome exercise! If you haven’t tried this, try it the next time you’re in the gym!
And the last, yes the last exercise that I do in my ab workout routine is the decline crunch.
I’ll find an adjustable bench, hop on it with a weight and go to failure. This is a very effective ab exercise if done correctly.
That’s it, these 3 ab exercises is what I do for my ab workout routine…
…I’ll simply switch up the order of the exercises from workout to workout.
And here’s the shocking part.
I only do 1 set of each!
That’s right, just 1 set to failure!
That may be a shock to a lot of people, but that gets the job done!
Since my abs do get worked out from compound exercises like the bench press, leg press, over head shoulder presses, etc., and that I work out my abs directly 3 times a week, you only need so much volume/sets.
Each set I go 10-15 reps, no more!
So for example.
I might go into the gym to workout my upper body.
After my upper body workout, I’ll then proceed immediately to my ab workout routine for that day.
If I started with hanging leg raises last time, I’ll start with cable crunches this time, do 1 set, go to failure where I can’t do any more reps and then move on to the next.
I’ll usually do the hanging leg raises for 10 – 15 reps.
Then I’ll rest for about 30-60 seconds and then proceed to the decline crunch with a weight on my chest.
1 set each!
3 times a week!
Give it a shot and see what happens.
I’m sure you’re gonna start seeing some amazing results with this ab workout routine!