To train your ab's (Abdominals) and obliques you need to apply weight like every other muscle unless you are training them for endurance. Ab's heal very quickly and you can work Ab's very hard because of this. We are doing ab's 3 days per week with a combination of your strength training regeme. It's not good to train 'just' one muscle at a time. If you train your abdominals you need to make sure your lower back (erector spinae) is just as strong (agonist/antagonist). This abdominal workout program targets all the areas of the abdominals and the exercises should be changed every week to apply new stressors onto your abs. Make sure to change up the sets, reps and intensity weekly to make sure the abdominals do not adapt.
Instructions: WEEK 1: 12 reps WEEK 2: 4 reps WEEK 3: 8 reps. Go till failure as much as you can. Rest should be 1 minute and 30 seconds between each set for your abs/abdominals to fully recover.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.