Guy With Abs | Abs Training

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Each exercise is to be done for 3 sets each of as many repetitions as you can perform in good form. Typically, I end up doing anywhere from 15-50 repetitions. I focus more these days on feeling the repetition and the burn than actual amount of repetitions. Remember that you get better results from performing 15 impeccable and well controlled repetitions than 50 sloppy ones.

There are many ways to perform this routine. I like to do a superset of exercises 1 and 2, rest 30 seconds, superset 3 and 4, rest 30 seconds, superset 5 & 6, rest 30 seconds and perform exercise 7. After exercise 7, I rest 1 minute and start the sequence again two more times for a total of three sets.

This is just the way that I like to do it. You may want to do it in the more traditional way of doing 3 sets for sit-ups (with no more than 60 seconds of rest in between sets) and after those three sets, move on to the next exercise, etc. It is really up to you. My personal goal is to be able, at the end of 12 weeks, to do the seven exercises in a big giant set all at once.

Modifications For Absolute Beginners

Note that this is an advanced abdominal routine. I would not recommend it to absolute beginners. Beginners would be better off just performing 1 set of each exercise with a minute of rest in between sets for 6 weeks. After 6 weeks, they can move up to 2 sets for each exercise resting a minute in between sets. After remaining at this new challenging level for 6 more weeks then they can move on to the advanced routine thereafter.

When To Perform The Routine

You can perform this abdominal routine at any time that is convenient for you. Even in the late afternoon as you watch the news.

Ideally, I like to do abs followed by cardiovascular exercise first thing in the morning and weight training in the afternoon. That way I get to spike up my metabolism twice a day. If due to schedule conflicts I can only do one session on a particular day, then the order below is the way in which I do it all at once:

* Abdominal Routine (Great warmup before the weight training session)

* Weight Training

* Cardiovascular Exercise

Typically, however if I have a full day ahead of me, I rather just perform weights and cardio in the morning and then abs at night whenever I get home since the abdominal routine is easily done in the living room. In this manner, I do not have such a big exhausting session first thing in the morning and I still get two metabolic spikes.

Abdominal Workout Frequency

You may perform this routine a minimum of 3 days per week with the maximum being every day. However, keep in mind that you will not get to see your abs unless you are eating slightly less calories than your body burns. Remember that I am not talking about starvation here.

I am referring to 5-6 small meals a day composed of roughly 40% carbs, 40% Protein and 20% Fats each as advised on my Bodybuilding Nutrition Basics article. People with higher metabolisms may need a bit more carbohydrates however. In addition, ensure that you are doing at least 3 days of cardiovascular exercise work.

Workout Modifications

If you cannot do an exercise due to lower back injuries, for instance, then feel free to substitute it for an exercise that does not bother your back.

If on the other hand, if you have a healthy lower back and would like to add a bit of mass to your abs, I would just do this routine three times a week but use some resistance in the exercises.

Instructions For Quickest Results

Assuming that you are an advanced bodybuilder, the quickest results will come from performing this routine on a daily basis in conjunction with aerobic exercise first thing in the morning with weight training performed later in the afternoon.

Conclusions

I cannot overemphasize enough that if your bodybuilding diet is not dialed in neither will be your abs no matter how much cardio or exercise you do. So stick to your diet, weight train hard, and bomb those abs. Come Spring and Summer and I guarantee that if you have paid your dues you will have a better midsection than the one you have now.

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