A guy came up to me in the gym the the other morning and asked how many sets of abs he should do for his workout.
“I’ve done 4 sets on the crunch machine. If I do 4 more sets of leg raises will that be enough for today?”
When I told him that 4 sets twice weekly for a total of 8 weekly sets was more than enough, he looked both shocked and relieved.
Most guys are handling their ab training extremely inefficiently.
They think they need endless sets and reps every day, and typically use little to no added weight.
This usually leads to accumulating something called “junk volume.”
Which are reps that don’t produce a meaningful stimulus to signal the muscle to grow, while still causing the body to accumulate fatigue from those reps.
Essentially, wasted reps that just make you tired.
The key to rock hard abs is to treat them like any other muscle.
8 total weekly sets, 8-12 reps, 2 minute rest between sets, with an emphasis on consistent, intelligent progression.
But remember, training your abs won’t magically make them visible.
In order for that to happen, you need to reach low enough levels of body fat to actually reveal your abdominal muscles.
This part can only be accomplished via Precision-based nutrition.
Specifically, dialling in the most important sustainable fat loss metric: Your Daily CAP Threshold.
This is a specific ratio of calories to protein relative to your body’s unique metabolic profile.
Get this ratio wrong, and your body will progress at a snails pace. Or worse, not at all.
But get it right?
You’ll be melting stubborn belly fat all day long, and even while you sleep.
So there you have it.
The key to rock hard, visible abs:
Get lean enough for them to become fully visible.
Train them hard enough to grow so they pop without having to flex them.
Enjoy your long weekend, and remember…
If you’re putting in the work but still don’t have the physique you want, the bridge to that gap will always be Precision-Based Training, Nutrition, and Recovery.
— Coach RK