Abdominal training involves more than a few sets of bodyweight crunches at the end of your session. Check out the tips below to more effectively grow your “six pack muscles” (rectus abdominis):
Full Range Of Motion
Just like most other movements, a full range of motion is recommended when training the abs. Ensure to emphasise spinal flexion in the concentric portion of the exercise, and a lengthened stretch/release after the eccentric (see video).
Exercise Selection
Movement selection should take range of motion and progressive overload into consideration. A few of my favorites consist of weighted decline sit-ups, cable/machine abdominal crunches and hanging knee raises.
Progressive Overload
Adding more weight and/or reps over time is key for abdominal development, just like any other muscle group. Train at a high intensity and aim to progress over time while maintaining standardised execution.
Rep Range
There is no “special” rep range for abdominal development. Completing hundreds of bodyweight sit-ups and hours of planks is not an effective use of time or energy. Normal repetition schemes of 5-30 apply to your ab training, tailor this range to the particular movement and capabilities of the individual.