How To Develop Six Pack Abs

Step-by-step Instructions

Here is what you need to do...
Step 1

It is now spring time once again. The snow has melted and temperatures are starting to warm up. Before you know it, it will be time to start taking trips to the beach to check-out the hot ladies in the sand.

Step 2

I bet you can't wait for classes to end and for time off from work so you can spend time with your buddies chilling and playing football in the sand. There is only one problem: you once again find yourself at summer time wishing that you had ripped abs that would grab the attention of all the fine young ladies.

Step 3

Well, abdominal development is simple just like the development of any other muscle in the body. The only problem is guys don't apply basic concepts to developing abs. They make abdominal development much more complicated then it need be. There are tons of false ab workout myths.

Step 4

Over-Training Abs: It seems the most common mistake guys make when it comes to training abs, is that they over-train abs. Weightlifters wouldn't train you're chest more then twice a week. So, why would you do that to your abs? You should train abs twice a week, preferably on the same days you work lower body.

Step 5

Abs Need Resistance: Abdominals are a muscle. Muscles need a stimulus to break down, so they can recover and become stronger. That stimulus is the use of resistance training using free weights, cables, and/or machines. The resistance should be moderate-light. Hypertrophy, which is the term for muscle growth and development, is best achieved while performing 3-4 sets and using 8-12 reps per set. Using resistance will also give you more sharper and shredded striations and definition in developing your abdominals.

Step 6

Abs and Obliques: The abdominal muscles are divided into three parts. The Upper Abs, the obliques - muscles on the side of the stomach - and the lower abs. You should incorporate at least two exercises for each ab section.

Step 7

You may want to include an extra exercise for your lower abs since they are the hardest to develop of all three abdominal muscles. You should change the number of sets and reps to keep your body guessing. Changing prevents your body from getting used to the same stimulus. Obviously always stick with weight that you feel comfortable with so you will have low risks of injury and be able to maintain good form with to get the absolute most out of your workout.

Step 8

Sample Abs Workouts Two examples of an abdominal workout: Ab Workout 1: Weighted behind the Neck Decline Sit ups- 3 sets - 10 reps, 10 reps, 8 reps | Cable Crunches - 4 sets - 12 reps, 10 reps, 10 reps, 8 reps | Trunk Twist - 2 sets - 2 x failure | Barbell Plate Decline Oblique/Side Sit ups - 4 sets- 12 reps, 10 reps, 8 reps, 8 reps | Weighted V Crunch - 4 sets - 10 reps, 10 reps, 8 reps, 8 reps | Weighted Reverse Crunch - 3 sets - 12 reps, 10 reps, 8 reps

Step 9

Ab Workout 2: Weighted Swiss Ball Crunches - 4 sets - 12 reps, 12 reps, 10 reps, 8 reps | Barbell Plate Decline Sit ups - 3 sets - 10 reps, 8 reps, 8 reps | Barbell Plate Decline Oblique Sit ups - 3 sets- 10 reps, 10 reps, 8 reps | Swiss Ball Oblique/Side Crunches - 4 sets - 12 reps, 12 reps, 10 reps, 8 reps | Weighted Hanging Leg Raises - 4 sets - 10 reps, 10 reps, 8 reps, 8 reps | Weighted V Crunch - 3 sets - 10 reps, 10 reps, 10 reps | Weighted V crunch - 4 sets - 12 reps, 12, reps, 10 reps, 8 reps

Step 10

So, now consider yourself informed. Hit the gym and turn your abs into delicious eye candy for the ladies. Remember resistance training is only the weight training aspect. Proper diet and the right cardio routine, which I address in other articles, will also play key factors in developing a ripped stomach. But now you know what to do and the sooner you get to work, the sooner you'll have those gorgeous ladies drooling over you're shredded physique and asking you to lift your shirt to show your new abs.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Stuff You'll Need

Brand Product Price
Abmat Abdominal Trainer $34.95

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