Joey Vaillancourt Fitness
Fat Loss Training, From Joey, Muscle Building Training

Killer Ab Workout For Chiseling Your Midsection

January 8, 2010 by Joey Vaillancourt · 22 Comments 

So you want to get Killer abs eh?

Dont we all!?

(This is probably the fastest way to get killer abs…I know this guy looks happy)abs

Seriously though, developping a good set of abs is one of the hardest things to do and there are many different factors at play out of your control that will determine just how much of a six pack you can get.

Lets go through some of these factors right now;

Genetics:
Now I dont like to blame everything on genetics because I believe that everyone can make really good progress no matter how bad your genetics are.

But I will warn you, your abs are somewhat determined by your genetic limitations. Basically its limited by what your body is capable of doing.

This is why there are some people who walk around sporting the six pack every day of their life without trying!

Bodyfat:
I dont know how many times I have seen people relying only on situps to get a rock hard midsection.

Unfortunately, situps and ab work alone will not get you to your goal of a six pack.

You see, you may already have a great set of abs, but if they are covered by a layer of bodyfat, you may never see their definition.

This should be a wakeup call right now to take your bodyfat if you never have done this before. I find my abs start to show at about 10-12% but they really pop when I get under 8%.

Those are the two biggest factors I find holds people back from a six pack.

So are we all doomed to never get a six pack? Hardly, and right now I want to share what does work for a six pack.

Now I will be the first to admit, I dont have a ‘cover of men’s health’ set of abs. I continue to improve on them, but my abs were never the best, in my opinion, but I do have them.

Now some people will tell you that you dont need to train your abs at all to see good defnition.

I am not calling them liars, but in MY experience, abs do need a high volume of work. That is what has got me my best results.

The last time I went through a fat cutting phase, I did minimal work (I just threw in a few sets at the end of a workout). At the end of the fat loss phase, I was down to 6%, but my abs were not as defined as I would have expected.

This time around, while I am cutting for competition, I trained abs 3x a week during my bulking phase, and am now training abs about 5x a week during my fat loss phase. I am also performing anywhere from 500-600 crunches approximately (crunches refer to any ab contraction whether leg raise or situp).

I am seeing alot better defnition and a nice center line dividing my abs now exists for the first time. I am at about 9.5% bodyfat and already have beeter definition than when I was at 6% last time cutting down.

Let me share with you what I am currently doing and how I plan on improving up to the competition.

*Keep in mind that I worked up to this number of reps. Do not try to complete this same number if you never have before. Just work up to it over time.

Circuit A 
Hanging Knee Raises  20
Cable Crunches (55lbs)  30
1 Arm Cable Side Crunch  15
Seated Twists (45lb bar) 25
Hyper Extensions  20
 
Circuit B 
Hip Raises Raises  25
Standard Crunch          30
Double Crunch          30
Lying Leg Raises  20
Plank 60sec

Circuit C 
Hanging Knee Raises  20
Crunches with 25lb Plate 15
Side Bench Bend/Situp  10
Hyper Extensions (45lb)  10

Total Sets: 3

I will rotate these ab workouts around so I keep challenging my body. Not only that, but I have made my goal to reach 50 reps for each circuit by the time of the competition.

So that means, each week i am adding in an extra rep or two to each set.
I also decrease the rest period to keep my training time shorter.

The abs are a quickly regenerating muscle group and can handle higher volume training. I also train abs with weights sometimes with lower reps. Change is always good.

The key no matter what you are doing (high or low reps) is to make sure to ‘contract’ the abdominals fully and not just go ‘through’ the motions. Make sure they are working!

This is what has worked well for me and I am sticking with it. Some people dont have to do any situps to keep or get their abs…but thats not me. I have to work them hard to get them to pop out!

Give the above circuits a try and get ready for a deep burn!

Let me know whats working for you as well.

Joey

Comments

22 Responses to “Killer Ab Workout For Chiseling Your Midsection”
  1. It’s a pity you don’t have a donate button! I’d definitely donate to this brilliant blog! I suppose for now i’ll settle for bookmarking and adding your
    RSS feed to my Google account. I look forward to new updates and will talk about this website with my Facebook group.
    Talk soon!

  2. Déjà condamné pour “conduite sans permis” en 2010, sur le dans le Var, Albert vonThurn und Taxis, dr? Dargaud) ou encore Bruno Gazzotti (Seuls, depuis la couverture jusqu’aux pages de garde. juste une fable pleine de légèreté et d’humour autour d’une charmante jeune femme et de son magasin sexuel ambulant dans le décor d’un petit village de France que l’on croirait figé dans le temps avec ses codes, l’incidence des cas de diarrhée aigu?Diarrhée aigu?che pas si facilement.
    [url=http://www.actisens.com/chaussurestn.asp]nike air max pas cher[/url]
    nike air max pas cher

  3. Hello There. I found your blog using msn. This is
    a really well written article. I’ll be sure to bookmark
    it and come back to read more of your useful information.
    Thanks for the post. I will definitely comeback.

  4. Hey! Quick question that’s totally off topic. Do you know how
    to make your site mobile friendly? My site looks weird when browsing
    from my apple iphone. I’m trying to find a template or plugin that might be
    able to fix this problem. If you have any recommendations, please share.
    Appreciate it!

  5. You really make it seem so easy with your presentation but
    I find this matter to be actually something that I think I would never understand.

    It seems too complicated and very broad for me. I’m looking forward for
    your next post, I’ll try to get the hang of it!

  6. Hi there every one, here every person is sharing these familiarity,
    therefore it’s fastidious to read this webpage, and I used to visit this webpage all the time.

  7. I leave a response each time I like a article on a site
    or if I have something to contribute to the discussion. It is triggered by the passion communicated in the post I read.
    And on this article Killer Ab Workout For Chiseling Your Midsection | Joey Vaillancourt Fitness.

    I was excited enough to post a leave a responsea response :-P I actually do have some questions
    for you if it’s allright. Is it simply me or does it seem like some of the
    responses come across like written by brain dead individuals?

    :-P And, if you are posting at other online sites,
    I would like to keep up with you. Would you make a list the complete urls
    of your public sites like your twitter feed, Facebook
    page or linkedin profile?

  8. Nice respond in return of this difficulty with firm arguments and telling all
    on the topic of that.

  9. Just wish to say your article is as astounding. The
    clarity for your submit is just great and that i can suppose you’re a professional in this subject.
    Fine along with your permission let me to seize your RSS feed to
    keep updated with impending post. Thanks a million and please keep up the enjoyable
    work.

  10. Incredible! This blog looks just like my old one!
    It’s on a completely different subject but it has pretty much the same layout and design. Wonderful choice
    of colors!

  11. What’s up it’s me, I am also visiting this web site on a
    regular basis, this web page is in fact nice and the people are
    truly sharing nice thoughts.

  12. Hey! Quick question that’s completely off topic. Do you know how to make your site mobile
    friendly? My site looks weird when viewing from my iphone
    4. I’m trying to find a template or plugin that might be able to fix this problem.
    If you have any suggestions, please share. Appreciate it!

  13. smile seems smile seems says:

    Hey! Do you know if they make any plugins to safeguard against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard
    on. Any tips?

  14. artego artego says:

    Like in the Oasis-Poker, the dealer can have “no game”.
    Your family and yourself cannot survive alone in the meager salary that
    you receive on a monthly basis, right. So, to
    add visual appeal and to make a kitchen customized and modular, it
    is necessary that you should take valuable advice, guidance
    and services of expert and experienced kitchen designers that know what is expected and demanded by their clients when they reach to their doorsteps
    to solve their problems in an amicable way and get their specific needs and wants fulfilled.

  15. Hey! I’m at work browsing your blog from my new iphone 3gs!
    Just wanted to say I love reading through your blog and look forward to all your posts!
    Keep up the excellent work!

  16. Thanks a lot for sharing this with all of us you really recognize
    what you’re talking about! Bookmarked. Please additionally visit my site =).
    We will have a link trade arrangement among us

  17. I do not leave a comment, however I read a few of the comments on Killer Ab Workout For Chiseling Your Midsection | Joey
    Vaillancourt Fitness. I actually do have a couple of questions for you if
    it’s okay. Is it only me or do a few of the comments come across as if they
    are coming from brain dead individuals? :-P And, if you
    are posting on additional online social sites, I’d like to follow anything
    fresh you have to post. Would you make a list of all of
    your social pages like your twitter feed, Facebook page or linkedin profile?

  18. Why users still use to read news papers when in this
    technological world the whole thing is existing on web?

  19. yahoo yahoo says:

    I think the admin of this site is in fact working hard in support
    of his website, since here every information is quality based information.

  20. I’m amazed, I have to admit. Rarely do I come across a blog that’s both
    educative and entertaining, and without a doubt, you’ve hit the nail on the head.
    The issue is something too few folks are speaking intelligently
    about. I’m very happy that I stumbled across this
    during my hunt for something regarding this.

  21. Today inside the world of celebration and entertaining the Hookahs contain develop into incredibly renowned. Anyplace your self move your self can watch a parlor of Bongs. However they are not only employed for having enjoyment inside of some puts Smoking Pipes are also employed towards create a unique wholesome and totally match again.

  22. This post is really a pleasant one it assists new net viewers,
    who are wishing in favor of blogging.

Speak Your Mind

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!

Follow Me On Facebook Follow Me On Twitter Check me out on YouTube Click Here for Flickr Click Here To Subscribe!
Joey Vaillancourt Fitness