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:
❌ 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐚𝐛𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭𝐥𝐲 𝐭𝐨 𝐨𝐭𝐡𝐞𝐫 𝐦𝐮𝐬𝐜𝐥𝐞𝐬
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.
❌ 𝐆𝐨𝐢𝐧𝐠 𝐭𝐨 𝐟𝐚𝐬𝐭
Slow the fuck down. Don’t use momentum, and don’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.
❌ 𝐃𝐨𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐞𝐯𝐞𝐫𝐲 𝐭𝐢𝐦𝐞
Mix it up. You can’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. Don’t forget your obliques and serratus anterior!
❌ 𝐅𝐨𝐫𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐚𝐛𝐬 𝐭𝐡𝐞 𝐫𝐞𝐬𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭
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.
❌ 𝐎𝐧𝐥𝐲 𝐮𝐬𝐢𝐧𝐠 𝐛𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭.
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.
❌ 𝐎𝐧𝐥𝐲 𝐟𝐨𝐜𝐮𝐬𝐬𝐢𝐧𝐠 𝐨𝐧 𝐜𝐫𝐮𝐧𝐜𝐡𝐞𝐬
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.
❌ 𝐈𝐠𝐧𝐨𝐫𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭.
You need two things for a six pack. Protein, and under 10% body fat. You can’t build muscle without protein, and you won’t see em unless you get rid of that layer of fat hiding them.
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