As soon as the weather gets warm, you’ll see a rapid rise in six pack ab workout routines in the gym. Everyone wants to get ripped for the beach and they think that the best thing for their stomach is to just do endless crunches. So they spend days training their abs with various types of crunches and high reps and hopes that they’ll see results. It never comes. What gives? Why?
First off, crunches don’t just make up a six pack ab workout program. Just doing ab movements don’t cut it. Ab training should be as calculated as everything else that you do in the gym. You should plan in how you’re going to improve and what happens when you reach that point. So the first thing that you have to o is design your six pack ab workout program.
The best way to do this is to break up your ab training into three separate days. Crunches, hip raises and rotation. You often see people throwing all three of these movements into the same workout but that’s not the best idea since you’ll never be able to fully target a area that way. You want to maximize your ab training to the fullest every workout. So by doing just all crunch variations (bodyweight, cable, swiss ball etc) in one workout you fully fatigue those muscle fibers.
While I’ll never tell you that you need to target your lower abs, I will say that hip dominant movements like reverse crunches will work the lower portion of your abs to a greater extent. It just has to since anytime you’re curling your hips the lower portion of your abs must engage. Lastly, we have rotation movement like cable chops and Russian twists. These movements will engage our obiliques more so that we don’t leave any area of our abs out.
Now we need to look at what steps and reps are used. Stop training with high reps in your six pack ab workout, they don’t work. We keep hammering your abs with high rep work and we give our stomach no reason to get stronger. So to do that we want to train with lower reps and more sets at certain times since we’ll increase the chances of creating more ab definition. So you should alternate by training each of your three ab days with higher reps, around three sets of twenty reps on week one and week two change your six pack ab workout to four sets of eight reps.