Get great abs! Get Scientific!
Being scientific about your workouts guarantees that your abs are improving at each session. Failing to be scientific often results in frustration and ultimately failure; failure because you quit!
If you want great abs (or any body part) this article will give you the tools that mean acquiring them are an inevitability.
What do I mean by this? You must do the following:
- You must stick to the same workout routine for at least 8 weeks at a time
- You must record every single workout performance i.e. number of reps and weight used
- You must beat your last workout every time
The Same Ab Workout Routine
As you know from my ‘MuscleHack Anabolic Workout Plan‘ I like to keep Ab workouts simple i.e.
- Only 3 different exercises
- 6-9 sets
- 8-16 weighted reps
If I keep changing the exercises, how can I be sure I progress every week? 10 reps of decline sit-ups with a 25lb weight is not the same as 15 crunches. In order to scientifically know that my body is improving I keep my workouts exactly the same for 8 weeks and ideally 12 weeks.
I keep a workout log beside me while I workout. It’s just a piece of paper with the exercise name, weight used and number of reps completed. So while I’m working out I’m counting the number of reps I’m getting as I go along (7, grunt, breath, 8, c’mon Mark!, 9, ahhh!!, 10 C’Mon!!!! – something like that 😉 ).
Once I finish I immediately grab my pen and record how many reps I get. If I’m working my abs and I get 16 reps, I write ’16’ and next to it I write a higher weight so that I know which weight to use for progressive results next time around. For example, if I get 16 reps of 20lbs, I write ’16’ and ’25lbs’.
Next time I’m hitting my abs I will use 25lbs for that particular set and record how may reps I can manage. Let’s say I get 9 reps, I’ll record that and next week aim for 10 until I can get 16 reps at 25lbs when I increase the weight again. Here’s an example of a bicep workout log. (8-12 rep range for biceps).
It’s scientific, measurable results that gives you certainty that your body is improving week on week.
What I’ve described here is known as Progressive Overload. Constant, never-ending improvement.
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