Humans are creatures of habit, doing certain things over and over again because they feel comfortable, such as eating regularly at a favorite restaurant, driving the same route to work or doing the same exercise, set and rep schemes for a particular bodypart. Unfortunately, that last habit may be a big problem. Getting into a rut with any muscle group isn’t ideal, but it may be especially troublesome for abs. You don’t need a PhD in exercise physiology to know that to make a muscle grow bigger and stronger you need to continually tax it with heavier loads or more repetitions, yet many of us often squeak by on a few sets of crunches tacked on to the end of a workout. Three sets, 20 reps each, rest and repeat.
This five-week program solves both problems, breaking you out of a rut and introducing progression to your middle-management plan in the form of the weights you use, reps you complete and your rest periods between sets. Building well-defined abdominals doesn’t happen by accident; it takes hard work and a carefully planned approach. Operating in a comfort zone may suffice in your personal and professional lives, but if you’re after a ripped sixer, complacency is your enemy. Break the pattern right now.