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What are you currently doing for your abs? A few finishing sets at the end of your workout? One or two exercises twice a week? The occasional high-rep set? That’s cute. There’s a reason Ryan Terry looks better in boardshorts than you. Part of it is the ruthless, high-volume routine he has adopted to develop the cover-worthy abs you see here.
“I train them twice a week but dedicate my whole hour’s session to my abs,” he says. Let that sink in for a minute. In a world gone Tabata, Ryan Terry spends a full freakin’ hour training his middle…twice a week.
“In the early days, I used to train my abs every single day but quickly learned, with a bit more education, that this was a little excessive and in fact was counteractive, as it meant that I was not giving the muscle tissue enough time to repair between each session,” Terry says.
“Twice a week means that I give my abs enough time for muscle recovery, but hitting them hard during those sessions ensures I maintain that 3-D look.”
For abs like Terry’s, try the following workout, supersetting exercises labeled A and B.*
|1A. Hanging Leg Raise||4||To failure|
|1B. Plank||4||1 min.|
|2A. Cable Crunch With Rope||4||18-20|
|2B. Decline Bench Leg Raise||4||18-20|
|3A. Dumbbell Oblique Twist||4||10 per side|
|3B. GHD Situp||4||18-20|
|4A. Suspension Trainer Ab Crunch||4||20|
|4B. Knee Raise||4||15-18|
*Terry performs this workout while fasted. He rests no more than 60 seconds between supersets.