Fast Track Your Abs

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Having bulging biceps or a broad chest may seem impressive, but we all know a person’s physique is ultimately judged by whether they have a chiseled six pack or not. There’s just something to having a ripped midsection that no amount of biceps, quads, or lats can match.

 

Many aspire to etch a defined set of abs, but the reason so many fail to actually have a sculpted six pack is are two-fold:

 

  • They have too much fat covering their abs

  • They’re doing the wrong ab training routines

 

To have a truly remarkable, eye-popping set of abs you need to be lean AND muscular in your midsection. One without the other will ultimately yield a substandard midsection that will leave you frustrated, unsatisfied, and soft looking -- something no one ever wants.

 

Now, we all know that abs are made in the kitchen, but to make those abs pop like you see on the movie screens, you’re going to have to train them regularly using the right exercises. Far too often, ab routines are nothing but endless sets of crunches. In reality, doing hundreds of thousands of crunches just strains your neck and low back, setting you up for a lot of aches and pains in the future.  

 

Rather than give you another mindless, dime-a-dozen ab routine you’ve no doubt seen before in some fitness magazine, we’ve created the ultimate daily abdominal workout you can use to grow those abs and etch the chiseled six pack you’ve always wanted.

 

Why Train Abs?

 

The reason you should be training your abs isn’t solely to look good with your shirt off, though that is nice. Simply put, having a strong midsection is essential to every other lift and activity you do each day from 1RM deadlifts and squats to carrying the groceries and picking up your kids. Without a strong, powerful core, the rest of your lifts will suffer and you’re more susceptible to injury doing just about anything.

 

In other words, you need to train your abs not only to look good, but to excel in your overall athletic performance.

 

A Word on Nutrition

 

Before we get to the actual ab workout, we must stress the importance of nutrition when embarking on your quest for the holy grail of midsections. You will NEVER have a defined set of abs if you have excess fat covering them up. This again brings home the point about abs being made in the kitchen.

 

No amount of crunches, planks, or Russian twists will reveal those abs if they’re covered by a layer of flab. In other words, get your align your diet with your goals. In this case, you want six-pack abs, so if you have a lot of fat on your body (particularly your midsection) it’s time to undertake a fat loss diet to burn off the goo and reveal those hidden abdominals.

 

Rant over, now onto the ab training!

 

Ab Training Pointers

 

  • Perform this routine a minimum of 3 days per week with the ideal being every day

  • Perform each rep under control and hold the peak contraction for 1-2 seconds. This eliminates any momentum (swinging, kipping, etc.) which would reduce the effectiveness of the exercise. Maintaining control throughout the rep and pausing for a hard squeeze at the top of each rep ensures you’re getting the most effective workout possible.

  • Exercises will be performed as a circuit. Move directly from one exercise to the next with as little rest as possible. At the conclusion of each circuit, you can rest for 2 minutes.

  • Use a mix of weighted and unweighted ab exercises. Too often, ab routines are nothing but a combination of lightweight, high rep exercises that will improve your muscular endurance, but won’t do much for growing the size of your abs.

    To get your ab muscles to grow, you need to do the same as you would with any other body part, challenge them with increased resistance, i.e. adding weight. For this reason, we’ve developed an ab workout that employs the “best of both worlds” and uses a mix of weighted, unweighted, dynamic, and isometric ab exercises for the ultimate routine.

  • STOP DOING CRUNCHES!

    The quintessential ab workout advice is to do endless bouts of crunches. In reality, this is one of the most ineffective thing you can do to build your abs, and research has proven as much.[1]

    To build an impressive six-pack you should use only most effective exercises that target all areas of your abdominal section, including your obliques. Fortunately, the same study that showed crunches are basically useless, also identified the most effective ab exercises, several of which we’ve incorporated in your daily ab workout.

  • Regardless of what your personal trainer friends tell you, you can’t spot train the upper or lower portions of your abs. Research by Dr. Peter Francis notes the typical lifter can’t recruit only the upper or lower abdominal muscles when training, rather, the abs function as a “sheet of muscles” working collectively together as opposed to individual isolated muscles.[1]

    Translation -- focus on strengthening your entire core when training your abs, and stop trying to isolate the upper or lower abdominals.

The Daily Ab Routine



Ab Workout

Exercise

Sets

Reps

Rest

   

Cable Crunches

3

10-12

0

   

Captain’s Chair (a.k.a. Hanging leg raises)

3

AMRAP

0

   

Bicycle Crunches

3

AMRAP

0

   

Reverse Crunch

3

AMRAP

0

   

Hover (a.k.a. Forearm plank)

3

Hold until failure

2 min

   

 

Supplements for Six Pack Abs

 

Yes, rigorous training and a tightly monitored diet are all you need to build a stunning midsection, but there are a few useful supplements that can significantly reduce the length of time it will take you to etch those abs. We’re of course talking about fat burners.

 

Primeval Labs has developed a comprehensive array of fat burners to help you shed fat and reveal that six-pack faster than ever. And, if you need help deciding which Primeval Labs fat burner is for you, we’ve got a handy guide here to help you figure out the best one for YOUR needs.

 

Just remember, no amount of supplementation will ever make up for poor diet and training habits, so commit to your goal and pursue it with relentless determination!

 

Takeaway

 

There you have it, the daily ab training routine you need to fast track your quest for six-pack abs. Strong abdominal muscles improve your posture, relieve lower back pain, contribute to long-term health, and enhance all of your other lifts.

 

You’ve got all the knowledge you need to chisel that midsection, now all you need to do is go get after it!

 

References

 

  1. https://www.acefitness.org/getfit/studies/bestworstabexercises.pdf