One of the Biggest Abs Mistakes – Loading Optimization

It’s common knowledge among weightlifters that in order to optimize muscular hypertrophy (size increase), you need to use relatively high loads / heavy weight. Studies show that (while variety is key and there are exceptions), you should for the most part be using around 80% of your 1 rep max, which means you’d typically be hitting failure somewhere between 8-12 reps (see Image 1 below).

But for some strange reason, many people throw this rule out the window when it comes to training their abs!!!

The rectus abdominis (“abs”) is no different from any other muscle in this regard, yet still many weightlifters will only do bodyweight exercises to work their abs! And there are very few bodyweight exercises that generate enough load on the abs to have you hitting failure at only 8-12 reps! (Although I do demonstrate a couple of them in my latest YouTube video.) And optimizing for strength requires even higher loads than for hypertrophy! (See Image 1 again.) So all those bodyweight abs exercises are only increasing your endurance – NOT size or strength (to any significant degree compared to higher loads). Now, that doesn’t mean you should never do crunches or other bodyweight exercises… like I said, variety is key and there’s a time and a place for them. But a decent percentage of your abs exercises should be weighted!

Now, I also know there are some people who don’t do weighted abs exercises because they think it’ll make their core look too thick / big / bloated / etc. But trust me… unless you’re taking anabolic steroids, that isn’t going to happen! The truth is that if you want great abs that pop (not to mention the overall importance of increasing your core strength), you need to work them just like any other muscle! Otherwise you’ll just have flat abs that easily hide under the smallest amount of abdominal fat, and even when visible really just make you look skinny.

APPLICATION: Be sure that you’re consistently working your abs with relatively high loads – just like every other muscle!

Relevant Research Article(s):
      1) Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum

Related Dr. Gains YouTube Video(s):   
      1) The Lower Abs Secret: Leg Raises DON’T WORK!! Learn the ONLY Science-Based Method That Does! (PPT) 🔥