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The hundred ab workout requires all out effort, but the results are nothing short of amazing if you follow the ab exercises and protocols shown here. As always a solid ab workout should consist of exercises for your upper abs, lower abs and obliques. That said, even that doesn’t make this workout for abs complete. In order to round out your abdominal development with a well rounded workout you need to spend more time focusing on the reps that actually count to help you get a ripped six pack. That is what we do in this workout.
If you look at the main ab exercises that people do in their ab workouts you will see that they often don’t train them hard enough. Sure, they may create a bit of a burn, but if you are stopping when this happens you may be ending your ab workout right before it actually starts to work. Here, the 100 ab workout ensures that you are focusing on only the reps that are going to wind up being most effective. In order to do that, you need to seek out the discomfort in your abdominal muscles and maintain it for one hundred grueling but rewarding reps.
The ab exercises that you choose can make all the difference in this pursuit. If you are doing only the exercises for abs that you can do for high reps and never think about introducing weight or overload into them, you likely won’t be able to experience what high intensity effective reps feel like. The best part is, you can do this and I’m going to show you exactly how to get a 6 pack by doing them.
When it comes to training in the effective rep range, you should start by asking yourself an honest question. When you perform a set of any ab exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps.
If you do not experience some type of tension overload, eccentric overload or metabolic damage during a set – it can be pretty well accepted that you have not done enough to create the need for your body to help you develop your abs to their fullest potential.
With the abs workout technique shown here and in this series, you’re going to more quickly tap into these strategies more quickly so that you can start to see your abs pop a lot sooner. The workout works as follows:
Perform a set of the ab exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark or use the variation of the hanging ab exercises shown that corresponds to the number of reps you were able to perform of the base exercise during your ignition set.
After taking the ignition set to failure, the real work begins.
Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.
You are still using the same load however, therefore your abs are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that six pack ab exercise is complete.
If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.
Here is how to construct the 100 ab workout with that in mind.
1. Hanging Leg Raise Variation (see video) – Ignition Set into 20 Effective Reps as a Rest/Pause
2. Eccentric Power Ups – Ignition Set into 20 Effective Reps as a Rest/Pause
3. Hanging Leg Twist Variation (see video) – Ignition Set into 20 Effective Reps as a Rest/Pause
4. Russian Twist and Press – Ignition Set into 20 Effective Reps as a Rest/Pause
5. DB Drag Planks – Ignition Set into 20 Effective Reps as a Rest/Pause
Optional: Hands Back Knee Tucks x 100 (static hold ladder – 5 reps with 5 second hold as a Rest/Pause
All totaled, this will amount to 100 effective reps in this intense ab workout.
Being that this is a weighted ab workout that uses some eccentric overload in addition to a stimulus that you may not be accustomed to, you will want to perform this only one or two times a week.
This is just one example of how to apply science to your ab workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at athleanx.com and get started right away on building a ripped, muscular, athletic body.
For more ab workout videos for the upper abs, lower abs and obliques, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications so you never miss one when it’s published.