This is the first installment of a 5 part series called ’101 Tips To Get Six Pack Abs’.
These tips aren’t listed in any particular order or rank and can be used by both men and women.
Ok, so without boring the hell out of you with a long, dragged out intro you don’t care about…I’ll just get right into it.
1. Floppy Discs Are So 90′s. Repetitive, loaded spinal flexion places excessive loads on the lower back and is one of the leading causes for disc herniation.
2. Don’t Crack Under Pressure. Traditional sit-ups can place over 700 pounds of compression/pressure on the spine and can also lead to disc herniation.
3. There Is No Magic Bullet. No magic pill, potion, powder, or injection will overcome a crazy lifestyle, improper training, and poor nutrition.
4. Don’t Be A Skinny Poser. Just because you’re skinny doesn’t mean you have six pack abs. Abs are muscles too and should be built just like any other muscle. Having low body fat does not equal have a six pack.
5. Don’t Put Abs On A Pedestal. Abs aren’t special. Train abs the same way you’d train arms or chest. Use intensity, overload them, be consistent, keep it simple, and train them once or twice per week max.
6. Prioritize Your Weaknesses. If your abs are your worst body part, don’t train them last, train them at the beginning of your workout when you have the most focus, energy, and motivation.
7. Don’t Listen To “Experts”. There are many theories (most of them false) out there about how to get six pack abs. Never be afraid to disagree with a so-called expert. Always ask them to show you the evidence. Try things out for yourself and see what works for you.
8. Randomly Flex For No Reason. When sitting at work or watching tv try to brace your abs as hard as you can like you are preparing to take a punch to the gut. Don’t suck them in, just try to tighten and flex them as hard as possible. Hold for 30 seconds, then rest for 30 seconds. Perform 5-10 sets. Research has shown that bracing in this fashion trains the abs much better than spinal flexion.
9. Avoid Starvation Diets. Your metabolism will go into survival mode and shut down causing your body to store fat.
10. Feed The Muscle. Muscle will help you maintain a high metabolism, which in turn will help you burn more fat.
11. Avoid Fat Loss Pills. Newsflash. The ripped fitness models & bodybuilders you see in the ads do not use these.
12. Frequency, Intensity, & Rest. Abs are a muscle just like any other. So the harder you train them, the more rest they will need. Always respect the relationship between training frequency and intensity/volume regardless of what muscle you’re training.
13. Prioritize By Goals. Ab goal = dense more muscular abs: train abs 2X per week, high intensity, 6-12 sets, 10-15 reps. Ab goal = maintenance mode: train abs 3-4X per week, moderate intensity, 4-8 sets, 15-25 reps. Ab goal = injury prevention: train abs 5-7X per week, low intensity, 1-3 sets, 50-100 reps.
14. Cardio Can Be Overrated. Cardio won’t always help you lose weight. Losing fat (or weight loss) is primarily a function of creating a caloric deficit; the amount of cardio you do isn’t really important at all. Cardio is just one of the tools you can use to create and/or increase your daily caloric deficit.
15. Cardio Duration Does Not Matter. Don’t be one of the silly people who constantly complain or brag about how long they spend doing cardio each day. Who cares if you do 8 hours of cardio per day if you are still in a calorie surplus at the end of the day? Remember what’s important when trying to lose fat and get ripped: a caloric deficit.
16. Use An Ab Wheel. This is one of the most underrated, seldom used, yet highly effective abdominal exercises out there.
17. Focus On What Matters. Do ab exercises that will activate upper and lower rectus abdominis, external & external obliques the most while keeping the areas that often take over the movement during traditional ab exercises (hip flexors and lower back) having minimal movement.
18. Don’t Kid Yourself. If you have a body fat percentage that is too high to see any visible abdominal definition, training the abs directly is not the most efficient approach to building six pack abs. It’s impossible to crunch away fat.
19. Lose The Blubber First. The real key to building a shredded six pack is simply losing all the excess bodyfat that is covering your abs. Everyone has ab muscles, the only problem is that for 99.9% of the population those abs are covered by a layer of blubber. If you lose the fat, that’s when you’ll see your abs. Period.
Thanks for reading. I’ll be back in a day or two with the second installment of the How To Get Six Pack Abs series. Until then if you have any thoughts, questions, comments, or anything to add please drop a comment below.