Summer is just around the corner and whether you’re a guy or a girl you want to pull that shirt up and show off that 6-pack. Here’s T-Reks’ monster ab workout that will get you ready for the beach and pool parties.
So you want one ab workout to rule them all, do you? Unfortunately, that doesn’t exist. As many of you already know, I’m a huge proponent of mixing up your weight lifting workout and routine about every four to six weeks. This principle applies to every muscle group in the body, including your abs.
The skinny on ab routines
Abs are one of the few muscle groups in your body that you can work every single day. This is of course dependent on how sore they are though. One of my rules of thumb is that is a muscle group is sore, do not put it through another workout. Soreness typically means that the muscle fibers are still being repaired and doing another workout prior to that muscle group being fully repaired will not allow you to reach your full potential.
That being said, there are four main abdominal muscle groups that you need to be aware of:
- Transversus addominus – the deepest layer of muscle. Maintains abdominal pressure and stabilizes the trunk.
- Rectus abdominus – this is the group that has the “six pack” bumps and bulges. The main function is to move the body between the pelvis and rib cage.
- External obliques – These are in you “love handle” areas. Their function is twisting the trunk.
- Internal obliques – Located just inside the hip bones they operate exactly opposite of the external obliques (opposite contractions).
To get that six pack to show up, you need to have an ab workout that targets all four of the abdominal muscle groups. You also need proper nutrition. Here’s a quote from my book, Body Spartan: Genesis:
A great physique is built in the gym and in the kitchen.
If you have a layer of body fat over your ab muscles, there’s no ab workout that will get them to show up. Simply put, step one is to get your nutrition under control. You can usually start seeing your six pack when you are around 10% body fat. They really start popping around 8%, and you could literally use them as a washboard for your dirty laundry at 6%. If you want to get a nutrition plan that will help you drop the body fat so your abs will pop, I highly recommend our custom nutrition plans. There’s even a package deal this month for the book and the custom nutrition plan that saves you an incredible amount of money. For less than the cost of a few cocktails or a few gallons of gasoline, you could have a custom nutrition plan that will give you those abs in time for pool parties this summer.
T-Reks’ Monster Ab Workout
Rope Cable Crunches: 4 sets of 15-20 reps
Set up a rope attachment on the cable machine and sit on your knees. Pick a weight that will allow you only 15-20 repetitions. Hold the rope at your chest in an upright position and perform an ab crunch.
Roman Chair Knee Raises: 3 sets of 30 reps (or more)
Use the roman chair and slowly bring your knees to your chest. Try to keep your back and butt flat against the pad so that when pulling your knees up, they come up at a 90 degree angle. This will create more stress on the abdominal muscles and help get you to the promised land. A half second pause at the top is a great way to add some intensity.
Decline crunches, twisting: 4 sets of 15-20 reps
Start on a decline bench and perform a standard ab crunch, twisting one direction as you reach the top. On the following repetition, twist the other direction. If you are capable of doing three sets of 15-20 reps, it’s time to add some weight. Grab a 25lbs plate (or more) and go to town.
Hanging Knee Raises: 3 sets of 15-20 reps
Use the attachment devices for this specific exercise at your gym or health club. Hang from the pads and perform a knee raise, twisting first to the left, then no twist, then twist to the right.
Just four exercises, you say Reks? Yes, that’s it. If you are following a good weight lifting program you will engage your abs on a daily basis. Also, if you are sticking to your nutrition plan, this ab workout should be all you need to really make those puppies pop.