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:

If building a sexy six-pack is on your ‘to do’ list for this summer, then start training abdominals 2-4x a week. I will teach you in Part 3 tomorrow how to split your abdominals up into two different days based on movement.

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People say to me Why do you train your abs like all other muscles?  This often confuses me why people seem to think that abs should be trained differently, you need to train your abs like other muscles! 

   Take a good look around the gym and I am sure like myself you see light weight skinny guys with hardly any body fat that still don’t have a set of six pack abs. This dispels the myth of low levels of body fat reveals abs. Have you ever stopped to wonder why, well the reason is you need to train your abs like all other muscles. Yes, to get thick rippled six pack abs you need to train your abs with the same principles that apply to getting wider shoulders, bulging biceps and thick pectorals.
That’s right overload, high intensity resistance weight training builds a defined ripped mid section. There are no different rules to train your abs so don’t let anybody tell you any different. Here are some ab building tips to implement in your ab workout routine: (more…)