If you’re not getting sore after your workouts, it means you need to mix up your training. Confuse your muscles to keep them growing and changing. If you constantly vary your exercises, sets, reps, weights, rest times and angles of push/pull upon your muscles, they can never adapt to the stress. Part of constant growth is never allowing your body to adapt to one specific training protocol. If you want to maximally shape or build a muscle independently, you must isolate it from the other muscles as best you can through anatomical position changes. This concept underlies all physical training. To increase muscle endurance, decrease your rest time between sets or increase the number of repetitions or overall sets. To increase muscle size, handle heavier weights and increase the number of sets you do. To gain strength, increase the weight used in your workouts. You must progressively overload your muscles to advance. The basis for increasing any parameter of fitness (strength, size, endurance, etc.) is making the muscles work harder than they’re accustomed to.
So let’s review several principles of basic weight training that are important to remember. Targeting AB muscles with many different exercises will really challenge them from all angles and is great to hit the muscles but your overall diet and cardio plan needs to be a major focus on your quest to a washboard stomach. In other words, maintaining a healthy weight is crucial if you really want that six pack to be well-defined. Having said that, it is imperative that you maintain a healthy body mass index (BMI) through cardiovascular exercise along with a well-balanced nutrition plan. You can do AB workouts all day long but as long as you have that extra layer of fat on top of the muscle, you simply will not have defined and ripped abs.
In order for a chiseled six pack to be visible, defined abdominals simply comes down to decreasing your body fat levels to the point where the top layer of fat over your stomach is decreased and your abdominal muscles show through. Give your abdominal muscles at least 24 hours in between workouts and if you train them very intensely, make sure to give them 48 hours to fully recover. But for other folks whose goals are just like yours and really want to see a difference in how their body looks and performs, the daily routine cannot stay the same! These people do this because they have different goals and that’s okay. For some that might mean walking daily to keep their blood pressure under control. No kidding there aren’t any results when you’re doing the same old boring routine! The definition of crazy is doing the same thing over and over again and expecting different results.
I have seen so many people do the exact same workout everyday and finish it with a “set of sit-ups”! Of course these are usually the same folks who will say, “I just can’t get flat and sculpted abs”. It is important to remember that abs are like any other muscle group, you need to let them recover to repair and grow properly. Who doesn’t want to flaunt six pack abs of steel and a rock hard core? Good for you, now go for it! Before we get into the specific exercises I recommended for you to try, let’s review several basic rules of any smart exercise program. Also, how many overall exercises should I be doing for each ab workout? I want to develop 6 pack abs but I’m not sure how many reps per exercise I should be doing for the best results.
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