People have six pack abs because their muscles can be seen. Most of the time it’s because the person is lean – usually less than 10 percent body fat – to maintaining this level of leanness requires fairly strict adherence to a clean diet. However, this summer I saw something that changed the way I view ab training. I rode past a guy who had really big ab muscles. It wasn’t that they were well defined it was that they looked like Mr. Olympia abs on an average sized guy. It wasn’t until I got back to the gym that I realized the significance of what I saw.
I had been on vacation, camping in the east coast of Canada, and I hadn’t done any ab work. I had brought my bike and I got at least 2 hours of riding in everyday, but I had also brought along my bad camping habits, eating a box of cookies and drinking 3 or 4 beers a night. I gained a few pounds and lost some muscle mass from my upper body. Sadly, my 6 pack was gone, buried under a layer or two of too much enjoyment.
When I got back to the gym and training, I noticed that my ab muscles were still really hard. In fact, they didn’t feel like they had gotten any smaller and when I went though my routine it was clear that I had lost very little strength. The only difference was a layer of fat. Then it struck me, if I want to have my abs visible but don’t want to have to constantly worry about what I eat, just make the ab muscles big enough to be seen through the layer of fat. That’s what I had seen on the guy in the summer, huge ab muscles that were visible regardless of what was in front of them.
That was the day I change the way I train my abs. I made the decision to make them as big as I could so that they could be seen, even when I wasn’t paying particularly close attention to what I was eating. It meant treating them like a large muscle group (having their own specific training day and prioritizing their training). This was new to me, and from what I read it is not done by most people.
I used to treat my abs as an after thought, throw in a couple of sets whenever I felt like it and I’d always try to get a good burn from contracting the muscles very hard instead of working to make sure they were fatigued as a result of the weight they were lifting. I would also tear through the sets as quickly as I could to get them over with. Once I slowed down and focused on tiring the muscles completely, I began to see results. The hanging leg raises, weighted cable and DB crunches, and weighted machine crunches replaced my body weight only exercise that I had been doing to create defined hard muscles. The outcome has been fantastic. My body fat ranges between 8% and 12% and I have a six-pack regardless of where it stands. My body looks better when I’m carrying less fat, but my abs are always there.