Want Abs

Here is the secret to training the abdominal muscles. While this has recently been the subject of more misinformation and marketing than any other part of the human body. There are lots of gadgets that allege they will give you those stunning "six-pack" abs. With the use of the usual gym equipment there is a rational way to train your abs to their full potential. Honestly, there is nothing unique about abdominal muscles as far as their training and response to training is concerned. They are muscles similar to your biceps, triceps and any other muscles in your body. The same training principles that apply to those muscles mentioned above applies to your abs as well. Workout involving the abs should have these three important elements:

1- High-intensity of muscular overload
2- Progressive intensity from workout to workout
3- Proper spacing of workouts to avoid overtraining or undertraining

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1 above, how many people use them in a way that satisfies point 2? Muscles will only develop in response to overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won't.
To force new development, you need to increase the intensity. You could add a few crunches every day, but that really just increases duration; there is a better way to get fast results.

Abs exercises proven to work:

1- Weighted crunches
2- Weighted incline sit-ups
3- Weighted sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps. If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.

As an option, lying on your back with a barbell plate on your chest will also be effective. A problem arises when the plates to heavy to hold safely in place. By that time, it will be a good issue to think about.
Target for a 5-15% increase in the weight you place on for every workout session. If 5% increase is not attainable, it is time to rest more days between your workouts.