We all want a shredded six pack and in order to get one we need to hit our abs hard. However, a lot of people take the wrong approach when it comes to abs and do 50 reps under the assumption that more is better. Your abs are just like your biceps, quadriceps, or triceps; all muscles respond best to a 6-20 rep range depending on the type of muscle fibers in the area I’mbeing trained. Abs have a combination of fast twitch and slow twitch fibers that will respond best to around the 12 to 15 rep range.
Sample 5 set workout routine for a ripped midsection:
- Set 1 through 3 – Hanging wipers to failure, ending with front leg raises to reach the 12 to 15 rep range if needed
- Set 4- Alternating knee decline bench sit ups
- Set 5- Regular decline bench sit ups**Note: Take 60 seconds rest between each set
Blast these sets out after squats or dead lifts (which are the two biggest muscle recruiting exercises you can do) doing 5 sets of 12 to 15 reps with same amount of rest. Intensity and achieving absolute failure will yield the maximum results. Often gym fitness enthusiasts only train their abs once a week. The maximum times to train abs is 3 days a week with at least one day rest in between workouts.
Working out your abs will help you build up the muscular tissue in your abdominals. However, the only way to see ripped abs is if you remove the fatty tissue surrounding it. You need to be under 10% body fat in order to see a six-pack. That means that ab training really is a systemic process in terms of training your entire body, eating a healthy diet conducive to staying lean, and creating the proper anabolic hormonal environment within your body (increasing the production of testosterone and natural growth hormone).