Don't Tell Anyone

What is he doing to get abs like that? This is often a question you replay in your mind continuously to figure out what your doing wrong...
I'll be the first, second and the last to tell you that abs are made out of repetitions and low volume training. Think about you... you breath all day long, thus your diaphragm (muscles) are being constricted and relaxed all day long (24-7). Based on this theory we should obviously understand that simple 2-3 sets of 8-12 repetitions will not bring rapid and effective results.


It seems like a no BRAINIER to treat your abdominal muscles with high repetitions and low volume training.

High repetition: I'm thinking about 2-3sets of 30-50 repetitions. You want to shoot for repetition numbers that feel beyond the "burning" sensation.

Low Volume: Hit your abs hard. Hit them like your hitting your legs during squats or your chest during benching. 4-5 sets of 2-8 repetitions.

Perform this routine three times a week with one day of rest.

• Standard Crunch body weight 3x50 (30sec breaks)
• 1min break
• Russian Twist Pyramid 3x (30-40-50)
• 1min break
• Standard Crunch Pyramid (start with 50%Max weight - increase 60-70-80%)
• 1min break
• Toe Touches (start with 50%Max weight - increase 60-70-80%)
• 1min break
• Reverse Crunch 3x50
• 1min break
• Bicycles 3x50