Train Abs correctly (What I do)

Introduction

This tutorial provides a comprehensive guide on how to train your abs effectively, based on Nicholas Angelo's training routine. Whether you're a beginner or an experienced gym-goer, this guide will help you understand the right exercises and techniques to strengthen your core.

Step 1: Understand the Importance of Core Training

• The core is essential for overall stability and strength, affecting almost every movement.
• Strong abs contribute to better posture, enhanced athletic performance, and reduced risk of injury.

Step 2: Follow a Structured Abs Routine

Nicholas Angelo's ab training routine includes a variety of exercises. Here’s a breakdown:

Routine Overview

1. Hanging Leg Raises

   • Sets: Rotating 3 sets (16, 12, 8 reps)
   • Target: Lower abs and hip flexors

2. Leg Lifts

   • Sets: 3 sets (8, 8, 5 reps)
   • Target: Lower abs

3. Knee Raises

   • Sets: 3 sets (7, 4, 6 reps)
   • Note: If grip gives out, take a break and reset.
   • Target: Lower abs and hip flexors

4. Ab Wheel Rollouts

   • Sets: 3 sets (9, 7, 7 reps) on knees
   • Target: Entire core, particularly the upper abs

5. Weighted Sit-ups

   • Sets: 5 sets (70lb x 5, 35lb x 4, 50lb x 8, bodyweight x 6)
   • Target: Upper and lower abs

6. Dragon Flags

   • Sets: 3 sets (9 x tucked, 8 x tucked, 5 x tucked)
   • Target: Core and hip flexors

Step 3: Incorporate Compound Movements

To enhance your ab workouts, integrate compound exercises into your routine. Nicholas includes:

• Squats:

  • Sets: 2 sets (225lb x 10, 275lb x 9)
  • Benefits: Engages the core while working the legs.

• Leg Press:

  • Sets: Multiple sets with varying weights (430lb x 13, 480lb x 6, etc.)
  • Benefits: Strengthens lower body and core.

• Romanian Deadlifts:

  • Sets: 2 sets (405lb x 6, 355lb x 7)
  • Benefits: Engages the posterior chain and core.

Step 4: Focus on Progression and Variation

• Adjust weights and repetitions based on your strength level.
• Incorporate different variations of exercises to prevent plateaus and keep workouts engaging.

Step 5: Prioritize Recovery and Nutrition

• Give your abs time to recover with rest days in between intense workouts.
• Maintain a balanced diet to support muscle growth and reduce body fat for visible abs.

Conclusion

Training your abs correctly involves a mix of targeted exercises and compound movements. By following a structured routine, incorporating progression, and focusing on recovery, you can achieve a stronger core. Start implementing these steps in your workout regimen, and monitor your progress for the best results.