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How Many Times per Week Should You Train Your Abs?

No, it’s not 7. This popular answer assumes that more is better. As we’ve seen in Abdominal Exercises Progression, it’s not:

This “volume-based approach” (doing more of what you can already do) is flawed. What got you results at first was doing something new–something you weren’t doing before. Now that you can do crunches and sit-ups easily, to define your abdominals more you need to go up a level and do something harder–something you weren’t doing before.

Since you will increase the difficulty (not the amount) of the abs exercises you do, your abs will need time between workouts to recover. How much time?

That depends on your level. In my six pack abs program, I recommend beginners train 3x per week and advanced users train 2x per week.

BEGINNER = 3X PER WEEK
ADVANCED = 2X PER WEEK

Can you guess why advanced users need more time to recover between workouts? They do because they train harder, since they (should) perform the hardest exercises.

One last thing: make sure you space your workouts by at least one day. Beginners could work out Monday, Wednesday, and Friday, while advanced users could do so Monday and Thurday, for instance.

LEVEL Monday Tuesday Wednesday Thursday Friday
Beginner WORK OUT DON’T WORK OUT DON’T WORK OUT
Advanced WORK OUT DON’T DON’T WORK OUT DON’T

Comments are welcome.

-CJ

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This entry was posted on Friday, June 20th, 2008 at 12:42 pm and is filed under How to get six pack abs. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

11 Responses to “How Many Times per Week Should You Train Your Abs?”

  1. wow thanks :D

  2. Interesting thoughts here… Is working out 3x a week enough to get a six-pack or should you incorporate cardio as well?

  3. Hi Mckenna,

    Broadly speaking, naturally lean guys (the “skinny bastards”) don’t need it, while everyone else does.

    The fatter you are, the more important it is.

  4. i’ve been doing Cardio workouts for about 3 years and it really helps in making me fit and healthy.~*.

  5. how many times should i do and then rest and then do it again

  6. Hi Brian,

    I’m not sure I get your question.

    If it’s about the sets and reps, 3 sets of 12 reps with 1:00 in between work pretty well.

    I hope this answers your question,

    CJ

  7. Hi Carl,
    My finance and I want a six pack so badly and have been working in the gym for just over 4 months now – we are not overweight people – but the results seem to be taking forever. I would love to enter fitness competitions but at this rate it feels like I will never get there. My fiance islooking to build a great chest as well –
    Please could you assist

    Regards
    Celeste

  8. Hi Celeste,

    With so little info it would hard for me to help you out.

    If you’re serious about getting in shape–and maybe even competing–you should get a personal trainer. Get one that’s in good shape or who has been competing as well.

    Good luck!

    CJ

  9. Hi,
    im a 18 year old guy who lives near the beach, so you know that i will like to go out shirtless. i have abs but i still have that belly fat left that wont let me show it so i’m working on my cardio. i do crunches everyday and a whole bunch of other stuff. should i start putting wieght plates on my chest to work the abs out more? and are there any other harder exercises rather than a leg lift for the lower abs? also how you put the example monday and thursday, how about sat. and sun.?

  10. One more thing what about 8 packs? can i get them with crunches sit ups and all the rest?

  11. Hi Alvin,

    Living near the beach must rock =)

    Yes, use a plate and heavier weights. You’ll define your abs more like that.

    Leg lifts are great for the lower abs. I love the Bench Crunch too.

    Whichever days you choose, train your abs 3x a week if you’re starting out, or 2x a week if you’re more advanced.

    Good luck!

    CJ

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