Weighted Abdominal Exercise
Use this intense abs workout to train your abs daily for fast improvements.
Training the Abs Every Day
The strategy is to train the abs in “blocks” of intense abdominal workouts where that abs are being hit every day for 4 to 6 weeks.
When done correctly, you recover rapidly. This way of training is different from the ab exercises that create a long stretch of the rectus abdominis which cause a lot of muscle damage, and require more recovery time.
Training the abs every day at adequate levels of intensity is one of the fastest ways of improving abdominal aesthetic appeal, provided you’re lean enough to show them.
The abs are revealed because of diet. To be seen, you must be lean. Building lean muscle mass from direct training will increase your chances of revealing your abs. You’ll also have better odds of seeing them at a slightly higher body fat percentages.
Even when at 13-15% body fat, many people with well develop abs still see a clear 6-pack because the muscle of the rectus abdominis are large enough to create contrast between the muscle and the areas that separate them.
The key is to train the abs with added resistance.
It you’re ab exercises aren’t loaded, your abs may not get much bigger which results in not being able to show the abdominal separation even when you’re at very low levels of body fat.
Training abs with added resistance and fatiguing at 6-12 reps is how you increase the abdominal muscle mass and aesthetic appeal you’re after.
Here are tips to help you start training the abs correctly.
- First start firing the abs as hard as you can before you start the exercise. Basically, brace your gut as if you were about to get punched in the stomach.
- As you perform the movement, maintain the tension the entire time. Go slow and focus on keeping the tension.
- Once you reach the end range of motion, try to contract your abs even harder.
- Maintain the muscle tension as you return start position.
I like the strategy of a superset of one loaded ab exercise with an unloaded one.
If you aren’t familiar with supersets, basically a superset is when you perform 2 exercises back to back. Sometimes you could have a short rest between the sets, but not always.
When there is little or no rest, this will effectively double the amount of work you are doing, while keeping the recovery periods the same as they are when you complete individual exercises.
Supersets for Intense Abs Workout
Supersets are a great way to maximize your time in the gym. They can effectively double the amount of work you do during your workout. Supersets great for busy people because you can complete your workout in half the time.
For adding muscle mass to the abs, focus on 3 sets of one superset every day.
For example, 3 sets of 6 to 12 reps of a weighted hanging leg raise followed by 3 sets of 6 to 12 reps of a abdominal crunch. Pair these two exercises together as a superset.
Here are some other examples of weight ab exercises.
- Barbell Rollouts
- Side Plank Row
- Landmine Anti-Rotation
- Side Bench Oblique Hold With Weigh Plate
- Weighted Straight-Leg Situps
For more info on using external weight to add resistance to your ab workouts, see 6 Weighted Ab Exercises for a Shredded Six-pack.
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