Your Genetics and Abdominals

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle.  Some of you have the classic four-pack which is four big abs with a smooth lower section.  Some of you have tiny cubicle boxes sitting high on your abdominal wall.  Some of you have the picture perfect eight-pack that makes people’s jaws drop. 

Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can’t change the shape or alignment or separation of your abs.  You can’t move them around and place them where you want them.  Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter. 

The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs.  Even though genetics play a huge role in how they look, it’s important to know how to train them to make them look their best.  Read the rest of this entry

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The Truth About Six Pack Abs: 21 Experts Reveal The Best Diet, Workout, And Exercises For Perfect Abdominals! has been specifically edited and written to give you a comprehensive understanding of abs in the shortest time possible.

The editor, Zoe Salisbury has specifically selected some of the most knowledgable authors and asked them to contribute their most informative articles.

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The Truth About Six Pack Abs: 21 Experts Reveal The Best Diet, Workout, And Exercises For Perfect Abdominals!

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One of the most popular questions I get asked is “how to get six pack abs” in the gym. Undoubtedly, obtaining this elusive goal not only takes hard work, but also determination and will power.

The good news is that if you follow these easy steps you will be able to show off those abs in no time at all.

To get six pack abs, there are three essential components to include the ab diet, exercises and various cardiovascular work.

Lets look at the three important steps to develop six pack abs

1.How to get six pack abs ab through your diet.

Without a clean diet you can say goooodbye to abs. One thing to realize is that while exercise is important, it will only take you so far. No matter how many crunches or sit up variations you do, if you have a solid layer of fat covering the stomach, those  ab muscles will never be visible.

Try to focus on the consumption of enough protein to keep your appetite under control, supplemented with healthy fats and fruits and vegetables for energy. It is important, however, that you have a calorie deficit, because regardless of the foods you eat, if you consume more than you burn that day, you will not lose weight.

2.Perform different exercises for six pack abs

In your quest for six pack abs, you need to make regular changes to the ab exercises that you are performing, it is best to swop your ab exercises on a weekly basis. The main reason is that your ab muscles adapt very quickly to the same exercises. The aim is to keep them guessing what’s coming next and the results will come.

3. Cardio for six pack abs

The third step in your six pack abs arsenal is cardio. But a word of warning, you don’t need to spend hours and hours on a treadmill or pounding the streets. Three sessions of high intensity cardio a week is ample. High intensity cardio includes sprinting, skipping or rowing.

The secret ingredient of high intensity training that burns bodyfat at alarming rates is that you up the intensity for 20-40 seconds and then slow down again for a minute. Repeating this process 8-10 times will ensure those six pack abs show in no time at all.

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How To Get Six Abs Part 2

How to a get a six pack for this summer Part 2

I hope you have had chance to view our Six Pack Quest success stories, right lets get on with todays ab secrets

You need to prioritize by sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout?

Which muscles group will receive the highest priority when you train?

The ones done at the start of your workout or the ones done at the end of the workout?

Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don’t be afraid to disagree with the ‘experts’ who say “Never train your abdominals first because you’ll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don’t ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

You need prioritize your ab workouts by frequency

What’s going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

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If building a sexy six-pack is on your ‘to do’ list for this summer, then start training abdominals 2-4x a week.

Now move on to Part 3 and learn how to split your abdominals up into two different days based on movement. Click Here

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