Abs...Train every day Or wait till they recover?
IronAngel26pt2
Posts: 129 Member
There is a lot of controversy over this. I’m just curious what works for YOU. Which do you prefer? Results?
**Wanting real life experiences NOT opinions or links to science and “test” results.
:flowerforyou:
**Wanting real life experiences NOT opinions or links to science and “test” results.
:flowerforyou:
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Replies
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I am getting some AB training during all of my workout sessions. I devote 3 days a week to on specific AB training.0
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I rarely if every train them specifically... they get enough work stabilizing my other lifts/workouts.0
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1 - Please train your ENTIRE core as a unit and not just the abs. Your results will be a lot better in the end and concentrating solely on one part of a muscle system can lead to injury and pain.
2 - Every muscle but the heart requires rest like any other, but what rest really means is not commonly understood.
3 - Periodization. There are 3 basic types of strength, Maximal (brute force) / Speed / Endurance. You can work each system alternately and the other two will actually be 'resting' while you do so as they operate on different neural pathways. The neural pathways are actually 90% of what needs the rest, not the mechanical fibers of the muscle. So you can periodize workouts with the Core or any other muscle system on consecutive days and not hinder your development at all.
Day 1 - High resistance, low reps, low speed (yes, these exist for Core)
Day 2 - Moderate resistance, moderate reps, explosive
Day 3 - Low resistance, low reps, moderate speed
Day 4 - Total rest
Repeat0 -
<--- No direct ab exercise at all. Abs show up due to lower bf%, and if you do heavy lifting compound lifts (squats, deads, OHP, rows, etc) there is no need to do more for your abs.
You will make much better use of your time doing compound lifts instead.0 -
QFT<--- No direct ab exercise at all. Abs show up due to lower bf%, and if you do heavy lifting compound lifts (squats, deads, OHP, rows, etc) there is no need to do more for your abs.0 -
I have worked to train different parts on different days.
i will focus on obliques say at the end of leg day
do more upper and lower ab work on arm day
i skip some days too. i think like any muscle you need rest in between to recover and reactivate. i saw more definition when i started to do that instead of doing every single ab exercise on one day or everyday0 -
QFT<--- No direct ab exercise at all. Abs show up due to lower bf%, and if you do heavy lifting compound lifts (squats, deads, OHP, rows, etc) there is no need to do more for your abs.
true. i didnt even do abs during my compound lifting 5x5 months and i had abs more so than when i didnt.0 -
i do abs 4x a week and DO see a difference, i do a full ab workout and i also do a lot of balance ab things (the muscle under that visible 6pack i forgot what it was called). personally i think its important that you start out with abs so that theyre engaged for the rest of your workout and then you'll be working them twice! (also helps w/ proper form which prevents injury)0
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You probably *could* train them every day with a very low volume, I'm not sure what the point of that would be.
In general, I treat the abs like any other smaller muscle group (biceps, calves etc.) that is, a few heavy sets per week is plenty. If you wanted to hit them twice per week, you could do a core stability move (like planks or hanging leg raises) one day, and a some direct ab work the other day (exercise ball crunches, cable crunches).
A note on the term "direct ab work." The purpose of the core muscles is to stabilize the spine, so I use that term to describe exercises that involve spinal flexion. Moves that work the core isometrically, like planks, I refer to as "core stability" exercises.
As to the notion that direct ab work isn't useful. In the image on the left I did compound lifts + no direct ab work, in the picture on the right, I did incorporate direct ab work.
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INteresting.
Dont train abs specifically...they have improved from the compound lifts.
I throw in a plank here and there.0 -
I work on my abs 3 times a week when I do my other weights (compound lifts). I don't have a 6-pack but my waist line has gone down quite a bit.
I agree with other posters, I have seen a big difference with the compound lifts so I rarely do any isolation exercises anymore.
The other 3 days are strictly HIIT cardio.0 -
I have no idea.
my lowest bf% ever was 19. Wasn't low enough.
I have been doing heavy lifting for over a year (compound lifts) and have this summer added in extra ab work (weighted Russian twists, leg raises, etc) just because I figured it can't hurt.0 -
.
As to the notion that direct ab work isn't useful. In the image on the left I did compound lifts + no direct ab work, in the picture on the right, I did incorporate direct ab work.
BINGO....
I have a low BF..I see my abs....but I do not train them directly. I want these results ^^ So according to your experience and mine you are limited with your results if you do not train them directly.
Anyone else’s results support this theory or not?0 -
About 5-10 minutes per week of direct ab work.0
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I had done an experiement over the winter about "Abs are made in the kitchen" - BS..... for some that may work; you got some awesome genetics. For others, they must train. I'm trying to get my full 6pack back.... but for me I know I need to do 2-3 days of isolating ab work. I also run 3-4x per week and lift 2-3x per week. So I have plenty of opportunity to engage my core. But for my abs to really show, I need to isolate them. I have also figured out what macro ratio works best for my abs to pop. I need to up my protein (>120g) and lower my carbs (<150g) and also watch my sodium. This is what works for me!
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Direct core work twice per week. About 10 mins each workout.
Indirect core work due to compound and accessory lifting 4-5 days per week.0 -
i do direct training 3-4 times a week. but they are getting something from lifting or plyometrics pretty much ever day as well0
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Could someone explain the abbreviations used in posts above? OHP and QFT.
"No direct ab exercise at all. Abs show up due to lower bf%, and if you do heavy lifting compound lifts (squats, deads, OHP, rows, etc) there is no need to do more for your abs."0 -
Could someone explain the abbreviations used in posts above? OHP and QFT.
"No direct ab exercise at all. Abs show up due to lower bf%, and if you do heavy lifting compound lifts (squats, deads, OHP, rows, etc) there is no need to do more for your abs."
OHP - OverHead Press (a lift)
QFT - Quoted For Truth0 -
1 - Please train your ENTIRE core as a unit and not just the abs. Your results will be a lot better in the end and concentrating solely on one part of a muscle system can lead to injury and pain.
2 - Every muscle but the heart requires rest like any other, but what rest really means is not commonly understood.
3 - Periodization. There are 3 basic types of strength, Maximal (brute force) / Speed / Endurance. You can work each system alternately and the other two will actually be 'resting' while you do so as they operate on different neural pathways. The neural pathways are actually 90% of what needs the rest, not the mechanical fibers of the muscle. So you can periodize workouts with the Core or any other muscle system on consecutive days and not hinder your development at all.
Day 1 - High resistance, low reps, low speed (yes, these exist for Core)
Day 2 - Moderate resistance, moderate reps, explosive
Day 3 - Low resistance, low reps, moderate speed
Day 4 - Total rest
Repeat
^^^^ This guy is awesome.
I work abs because I love working abs. I have a 4 pack lol but still more BF than I'd like. Having said that, I try not to directly work abs 2 days in a row, but sometimes it happens.0 -
I dont really speficially do JUST abs & I dont hit them every day, because they get some indirect work. But I do direct work 2-3 times a week for my entire core, because I'm working towards doing cool stuff like flags(dragon & human), levers, and other moves that requires a strong total core beyond just abs.0
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Direct core work twice per week. About 10 mins each workout.
Indirect core work due to compound and accessory lifting 4-5 days per week.
Yep. 5 sets of decline crunches on DL/squat days. Mostly just to help strengthen my core area to help with said DLs and squats. If/when I end up cutting, though, they should look magnificent. Or at least pretty good. Or at least not a jelly belly. :laugh:0 -
Direct core work twice per week. About 10 mins each workout.
Indirect core work due to compound and accessory lifting 4-5 days per week.
Yep. 5 sets of decline crunches on DL/squat days. Mostly just to help strengthen my core area to help with said DLs and squats. If/when I end up cutting, though, they should look magnificent. Or at least pretty good. Or at least not a jelly belly. :laugh:
:laugh: Yep I just do them to help with the bigger compound lifts. I was fine for a couple heavy sets but more than that form started to fall apart and it was usually due to weak abdominal brace.
And of course a little extra muscle helps keep them around longer at a higher BF%0
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