6 Training mistakes that are costing you your six pack

April 10, 2020

Having trouble getting your six pack to show? Feel like you are putting in a lot effort for not much reward? People think ab training is simple, but like any muscle group, a thoughtful strategy is needed, a few tweaks here and there could make all the difference.

Here are the TOP 6 MISTAKES most clients make when trying to get a six pack:โฃ

six pack workout

โŒ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐š๐›๐ฌ ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ๐ฅ๐ฒ ๐ญ๐จ ๐จ๐ญ๐ก๐ž๐ซ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž๐ฌโฃ
Do you do 200 reps of biceps curls?? absolutely not! To cause a hypertrophic response in your abdominals, aim for 10-15 reps per set Max. Increase intensity via adding weight, slowing down and increasing reps.โฃ
โฃ
โŒ ๐†๐จ๐ข๐ง๐  ๐ญ๐จ ๐Ÿ๐š๐ฌ๐ญโฃ
Slow the fuck down. Donโ€™t use momentum, and donโ€™t throw out your back. Slow each rep down to increase the time your abs are under tension. The more internal muscle tension the better.โฃ

how to target abs for muscle growth

โŒ ๐ƒ๐จ๐ข๐ง๐  ๐ญ๐ก๐ž ๐ฌ๐š๐ฆ๐ž ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐ž๐ฏ๐ž๐ซ๐ฒ ๐ญ๐ข๐ฆ๐žโฃ
Mix it up. You canโ€™t just do crunches. Your ab workout should be as diverse as any other workout. You need to use exercises that hit your lower, mid and upper abs. Donโ€™t forget your obliques and serratus anterior!โฃ
โฃ
โŒ ๐…๐จ๐ซ๐ ๐ž๐ญ๐ญ๐ข๐ง๐  ๐š๐›๐ฌ ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ญ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ โฃ
You should be engaging your abs during every exercise. The core function of your abs is to provide stability and keep you pelvis and spine still when under heavy load. Do this and not only will your other lifts get better but you will build a 6 pack at the same time.โฃ

ab training workout at home

โŒ ๐Ž๐ง๐ฅ๐ฒ ๐ฎ๐ฌ๐ข๐ง๐  ๐›๐จ๐๐ฒ ๐ฐ๐ž๐ข๐ ๐ก๐ญ.โฃ
I already told you to do less reps. Now you gotta make each rep harder. I want you to feel tension in those abs on rep 1. ADD WEIGHT. Use cables, bands, hold weight between your legs or over your head. Make sure you are struggling to finish each set of 10-15.โฃ
โฃ
โŒ ๐Ž๐ง๐ฅ๐ฒ ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ฌ๐ข๐ง๐  ๐จ๐ง ๐œ๐ซ๐ฎ๐ง๐œ๐ก๐ž๐ฌโฃ
Stretch that shit out. Muscles are built when under extreme stress from being both intensely contracted AND intensely stretch. Think dead bugs, hollow body holds, leg lowers. โฃ
โฃ
โŒ ๐ˆ๐ ๐ง๐จ๐ซ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ž๐ญ.โฃ
You need two things for a six pack. Protein, and under 10% body fat. You canโ€™t build muscle without protein, and you wonโ€™t see em unless you get rid of that layer of fat hiding them.โฃ

WRITTEN BY

BENJAMIN STONE

Benjamin Stone is a British personal trainer and Fitness consultant living in Los Angeles, California.

MOST POPULAR ARTICLES

celebrity personal trainer

JASON MOMOA'S AQUAMAN WORKOUT

zac efron personal trainer west hollywood

CROSSFIT, YOU LIED TO ME.

Ryan Reynold's personal trainer los angeles

CAN'T WORKOUT AT HOME? TRY THESE 13 HACKS.

best online personal training hollywood

HAVING TROUBLE ENGAGING THE CORRECT MUSCLES?

ONLINE PERSONAL TRAINING

WITH HOLLYWOOD'S TOP RATED PERSONAL TRAINER

โœ” Amazing value for money
โ€โœ” Location indepedent
โ€โœ” Custom programming
โœ” VIP access to a fitness professional

START YOUR TRAINING

MOST POPULAR ARTICLES

JASON MOMOA'S AQUAMAN WORKOUT

CROSSFIT, YOU LIED TO ME.

CAN'T WORKOUT AT HOME? TRY THESE 13 HACKS.

HAVING TROUBLE ENGAGING THE CORRECT MUSCLES?

Online Personal Training reviews

ONLINE PERSONAL TRAINING

Your personal fitness concierge

Want to work with one of Hollywood's top personal trainers but don't live in Los Angeles? No problem...

I train clients all over the world whereby I take complete control of your training program. Everything from your macro training strategy to your daily workout routine with customized technique tips tailored to you and your body. Together we'll get you the body you deserve.

START YOUR TRAINING

Jason Momoa's Aquaman workout

READ

Does Crossfit build muscle?

READ

The Top 4 Workout Myths

READ