‘Getting Abs to Show’: It’s a matter of three important things

A lot of people spin their wheels in an attempt to get six-pack abdominals. Many of us become easy prey for the half-truths and outright lies spread by marketers of the many idiotic abs workout contraptions sold on late-night television and in sporting goods stores. This veers attention away from the real secret of ‘getting abs to show’, which is three-fold in my estimation:

1. Abdominals need resistance training (like all other muscles) for development.

2. Abdominals need the ‘overload principle’ applied to their workouts for development.

3. When the above two are applied successfully for an adequate number of workouts – ‘getting abs to show’ is a matter of bringing body fat levels down to ten percent or below. 

 

'Abdominal workouts' and overall 'body fat reduction' are what produce the ultimate mid-sections.

Resistance Training for Abs

Many gym goers and home workout enthusiasts are under the mistaken belief that abdominals are “different” than other muscles. “While other muscles need overload with weight”, they’ll say: “the abs need high reps so they won’t get bulky.”

I’ve done both. I’ve worked my abs with resistance training – exposing those mid-section muscles to heavier weight and no more than eight reps. I’ve also worked them without resistance – going for ever higher repetitions while only using my body’s own weight for resistance.

The outcome? The resulting abdominal development from using ever heavier resistance and doing no more than eight repetitions per set was far superior to my results doing mega repetitions (over 12) with my body’s weight.

The fear among some trainees that their abs will protrude with bulkiness if subjected to resistance training is unfounded. The abs don’t really “grow out”; they grow thicker ridges and valleys within the confines of the rectus abdoninis – that sheet of muscle that stretches from the breast bone to the pubic bone. Added resistance will thicken those ridges and valleys – providing the definition for a pronounced six-pack. This is necessary for most people in getting abs to show.

 

Overload Principle for Abs

This goes along with the need for resistance training. Adding resistance (weights) will not take you very far in ‘getting abs to show’ if you don’t couple it with the ‘overload principle.’ This simply means that we need to continually overload the muscles with higher volumes of weight in order to keep the muscles challenged and developing.

I’ve found that the most effective and convenient way to do this is with the use of abdominal machines. A very useful machine for working the lower abs is called the ‘Ab Flexor’, by Flex. After doing sets of full knee/leg raises on this machine, sets of partial reps near the bottom of the movement are terrific for further lower abs isolation while minimizing ‘hip flexor’ involvement.

Another important concept for applying consistent overload is to make sure the abs get fully recuperated between workouts. Despite popular belief, the abdominals do not recuperate much faster between workouts than other muscles. Thinking otherwise and training the abdominals too often results in overtraining and stymied progress for many people. If you believe, as many do, that abs can be worked every other day (or worse – daily) then you’re likely to be disappointed by lackluster results and wasted time.

If you adequately overload the abdominal muscles with resistance training and make sure they get adequate recuperation between workouts, you’re on your way to getting abs to show.

 

Reducing Body Fat for “Abs Visibility”

What many aspiring six-pack abs seekers fail to realize is that a huge factor in “getting abs to show” is body fat percentage. Typically, body composition needs to comprise of no more than ten percent body fat (preferably less) to really show an impressive six-pack. Sometimes we can think we’re leaner than we really are simply because our waistlines aren’t protruding beyond our torsos. Yet just a thin deposit of subcutaneous fat – maybe ten pounds disbursed throughout the body – can cause a nearly imperceptible layer of cellulite to prevent the granite-like abs muscles you’ve developed from really showing.

Getting body fat down to a level of about eight to ten percent should be done using a multi-pronged approach. Ideally, it should be done by losing no more than about a pound of body fat per week. Losing body fat slowly helps you retain calorie-burning lean body mass – including those ridges and valleys of abdominal tissue that you’ve built into a six-pack.

Comments

[Truth about Abs]

‘Getting Abs to Show’: It’s a matter of three important things<-- Wonderful to read!

[Scott]

Hi Dave,

Thank you for the nice feedback. Keep me updated on your progress. Blessings and strong lifts to you as well.

Scott

[DAVE SEGERS]

AS ALWAYS, OUTSTANDING INFO SCOTT!! I'VE ADOPTED THESE PRINCIPLES AS OF A FEW WEEKS AGO AND LOOK FORWARD TO RECIEVING THE REWARDS SOON! I'LL LET YOU KNOW HOW THINGS TURN OUT. LIFT STRONG AND BE BLESSED, DAVE.

[Giles]

Great article once again. Concise and to the point. I myself do these mega-high repetitions and am starting to realise that although they definitely help, aren't ultimately going to achieve a six pack. Food for thought and a different way of working out is called for. Thanks Scott.