With six-pack abs comes
great obligation. That obligation is the hard-earned training in the gym where
you most probably be doing high reps. This high-rep routine has been asserted
by many fitness experts and enthusiasts in the bodybuilding community; however,
there are tips that defy the only-high-reps. Chiseling your abs can also be
attained by doing low reps. A combination of high and low reps to be exact are
the keys on developing a hard-rock midsection with deep 3-D abs.
The first idea is very clear: in order to create those
deep abdominal cuts, you must use weighted exercises for the abs and in order
to develop your midsection to become tight and lean, high-rep moves are ideal.
The tip is to confuse the muscle, it’s a principle applied to developing other
parts of your body—it’s as crucial in developing your abs with personal trainer in bundaberg.
The Anatomy of the Abdominal Muscles:
The muscles of the midsection abdominal wall are composed of
slow-twitch and fast-twitch muscle fibers. The slow-twitch muscles make up the
midsection in various levels. These include the internal and external oblique,
the rectus and the transverse abdominis.
The ones responsible for more growth are the fast-twitch
muscles. These muscle fibers can be best developed doing the low-rep moves. On
the other hand, the more aerobic slow-twitch muscle fibers are aimed more for
high-rep or endurance training and these fibers don’t develop near to the way
the fast-twitch fibers do.
In this regard, it would beneficial if a combination of
high-rep and low-rep moves be done. This is to train both fast and slow twitch
muscle fibers of the abdominals. Thus, focusing on either high-reps only or
low-reps only would not be entirely helpful.
Combining High- and Low-Reps:
It is best if you could combine both high- and low-rep moves in
the same workout routine. This is to ensure that both fast- and slow-twitch
muscle fibers are stimulated within the workout.
Begin with low-rep moves then follow it up with high-rep
exercises using your bodyweight. The low-rep exercises will train the six packs
while the high-rep exercises will train the midsection. Try combining two
low-rep moves and two high-rep moves for each workout routine.
In low-rep sets, take a minute rest and start to execute
the next set with full power. If you sacrifice the rest interval and don’t take
the full-minute rest, you may fail more likely. In doing high-rep sets that
make use of bodyweight, try minimizing rest in 20 seconds.
Another alternative is to combine the exercises within a
week. That means do high-reps on a day then low-reps on the next. Make sure to
use both types of exercises to kill off the boredom in your routine as well.
It is essential to take note that you should do low-rep
moves first because your strength should be reserved throughout the exercises.
Fatigue develops through the course of the routine and you must endure the
sets. Thus, doing the exercises that require your higher energy is suggested at
the start.
Do the Exercises that Fit You:
People have different body types and therefore require
different types of exercises. In abdominal training, you should consider the
exercise that is right for you. Also choose the weights that will provide you
with enough training yet will not drain your entire energy.
Remember that as your routine progresses, the demand for
energy is required. You should increase or decrease resistance by adding or
removing weights, accordingly. Add weights to the next set if within the rep
your exercise becomes a little too light. A target of ten reps for three sets
is ideal for low-rep moves. You should at least attain near muscle failure
during a target rep, but make sure that you avoid injury.
Easier Moves at the End of Routine:
Higher rep moves can burn the fats that surround your abs more
effectively when done at the end of your routine. It has been shown that
metabolic processes begin when high-rep moves are done. During high-rep moves,
you should maintain rest intervals shorter. This will enable the fat-burning
effect of the exercise. Thus, you should do the less-challenging movements at
the end of your training routine.
Challenge Your Strength:
Keep in tune to the level of difficulty at the end of the
target rep. You should aim to reach the near failure at the end of a rep.
Challenge your strength by holding your position during contraction, adding
weights or by doing more challenging positions. This will ensure that your
muscle fibers will develop as expected.
Add weights to your training as you get stronger. You
should also consider adding a rep to a set as you progress. The key here is to
listen to your body signals. When you know you’re ready, then challenge your
body strength.
Schedule Your Moves:
It is ideal that you workout at least three times a week with a
set of exercise for the upper and lower abdominals, the obliques and the core.
Don’t forget to eat a nutritious diet and have rest of at least 48 hours before
you proceed to your next training schedule. You should take note that muscles
develop after training and during rest; thus, you should take that opportunity
to replenish by eating the right kind of food.
Finally, On Nutrition and Fats:
As earlier mentioned, you should consider your diet very
wisely. Consume protein as required and minimize carbs as possible. The secret here is right cardio training.
Always combine your ab routine with cardio. Aero can fight off the deposition
of fats in the belly.
Your calories should be watched out for as well. Take
note of unnecessary calories from carbs, fats and junk foods. Remember that
protein takes time to be deposited as fats in the body. Protein will develop
your muscles; therefore, it is necessary to eat more protein to fight off fats.
Finally, without proper nutrition, rest and hydration,
your abs routine can do more failure than success. So, make sure that you
combine these tips with proper nutrition, supplementation, rest and healthy
lifestyle.
