Monday, April 21st, 2014

Ab Workout Routine - For Maximum Muscle and Minimum Fat

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Focus on Both Consistency AND Variability in Your Workouts for the Best Results and to Avoid a Training Plateau ab w

ab workout routineorkoby Mike Geary – Certified Nutrition Specialist,Certified Personal Trainer

In one of my recent articles, I told you about the fact that you must modify your training variables that make up your workouts if you want to get good results, whether it is losing weight, toning up, or building muscle — Exercise Variables for Breaking Plateaus

While interchanging your training variables is an important part of the success of your training program, your workouts should not be to different every single time. If you are all over the place on each workout and never try to repeat and improve on precise exercises for a precise set and rep schemes with precise rest intervals, then your body has no base to improve on its actual condition.

The best way to organize your workouts for the best results is to be consistent and try to constantly improve on a certain training method for a certain time period. A time period of 4-8 weeks normally works best as your body will change to the specific training method and progress will slow down after this amount of time.

At this point in time you should change around some of your training variables, and then stay with your new training program for about another 4-8 weeks. To refresh, some of these variables are:

  • the amount of sets and reps of exercises,
  • the order of exercises (your sequence),
  • exercise grouping (super-setting, circuit training, etc.),
  • exercise type (single joint or multi-joint free weight or machine based),
  • the nr of exercises per workout,
  • the amount of resistance,
  • the amount of time under tension during each exercise,
  • the base of firmness (seated, standing,stability ball, one legged, etc.),
  • the volume of your work (reps X sets – distance you move),
  • rest periods inbetween sets,
  • repetition pace,
  • extent of motion,
  • exercise angle
  • training frequency per week, training duration per workout,, etc.

For illustration, let’s say you are training with a system where you are doing 10 sets of 3 reps for 6 different exercises sorted together in pairs (done as super-sets) with 32 seconds rest between each set and absolutely no rest between the two exercises within the superset. If you are clever, I’m sure you are following your progress with a notepad (reps weights used) to realize how you are advancing over time. Let’s say that after 6 weeks, you find that you are not improving with the program. Well, then it is time to mix up your variables, and start a brand new program.

This time you pick out a classic 5 sets of 5 reps routine, but you group your exercises in tri – sets (three exercises performed back to back to back, and then continual for the number of your sets). This time you settle to perform the exercises in the tri-set with no rest time between them, and then recover for 2 minutes in between each tri – set to fully regain your strength levels. ab workout routine bab workout routine ab workout routine ab workout routine workout routine ab workout routine ab workout routine ab workout routine

There it is a couple of examples how to compound both consistency and variability into your programs to get the best results. Want to take the guessing out of all of this? Pick up a copy of my internationally best-selling Truth about Six Pack Abs program and try the scientifically designed programs already illustrated within.ab workout routine

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