How to dial abs

How to dial abs

As we know, in the world of gym and fitness there are numerous hoaxes that try to cloud the true vision of this world. The main objective of these hoaxes is to make money at the cost of consumer ignorance. And it is that one of the muscle groups that more lies and myths carry over are the abdominals. People want to have a good physique for the summer and having a six pack is essential for them. There are many people who wonder how to dial abs as quickly as possible.

Without lies, without myths, with only the truth, I am going to tell you in this article how to score abs.

The importance of the fat percentage

Low muscle mass

One of the important aspects when it comes to marking abs is the fat percentage. Most people do crunches endlessly in gym sessions. You have surely seen many people train abs 5 days a week. And it is that the abdominals must be treated as one more muscle.

All muscle groups need to establish an adequate training volume depending on the level and the goal that is sought. It is not the same to have a basic level in terms of strength capacity, muscle mass and experience in the gym, than to be an advanced one. The margin of gains of muscular mass is superior in those novice people. For this reason, they are the first to think that, by training abs on a daily basis, they will have the six pack in about a month.

Nothing is further from reality. The real truth is that, if you don't have a low fat percentage, you can now do all the abs you want, which you will never see. And is that The fat of the abdomen is what is responsible for covering our abs. Especially in men, there is a tendency to store more fat in the abdomen. There are quite a few people who have good abs but their body fat does not allow you to see them.

For this, a stage known as definition is carried out. The definition stage consists of establishing a caloric deficit through diet and increased cardiovascular exercise. Along with exercising weights in the gym we establish a phase of fat loss. By losing belly fat, we will uncover the abs.

How to mark abs if you are a newbie

Low fat percentage

One of the main drawbacks of performing a muscle definition stage is the low amount of muscle in the body. And it is that there are many people who, as soon as they begin to cover themselves a little, begin a definition stage. Typically, the definition stages end with a drop in performance in the gym, increased fatigue, increased hunger, and little ability to improve. During this stage in which we have a caloric deficit we do not improve in the gym. Nor can we gain muscle mass since a calorie surplus is needed.

For all these reasons newbies are not recommended to focus on the six pack. Although aesthetically marking abs can be beautiful for the summer, it is useless to have good abs if you have the rest of the body without any muscle mass. To make the abs show you have to lower its fat percentage to percentages around 10-13%, depending on each genetics. If you define down to this low fat percentage, if you don't have a good amount of muscle mass, you will look excessively thin. In addition, you will be damaging your health since body fat has a great fundamental role in the hormonal environment.

By losing quality and muscle tone due to being too defined, we make ourselves look much worse physically. Not only will we be worse off physically, but we will also be worse off in health. The definition stage to mark abs it should only be done when you have great muscle tone.

How to dial abs in the volume stage

How to mark abs step by step

What is not taken into account is doing crunches in the volume stage. This bulking stage is also known as the muscle gain phase. It is the stage in which we build muscle from a slow but progressive growth. To establish a phase of muscle mass gain we need a caloric surplus in the diet. That is, eat more calories than are expended continuously and sustainably over time. In this way, we gain weight while that weight is muscle mass, water, glycogen and fat.

Yes, how you read correctly, it is inevitable and gain fat if we want to gain muscle mass. One of the main mistakes people make in the gym is not doing sit-ups during the bulking phase. And it is that, during this phase, you do not have a good visualization of your abdomen since you are covered. For this reason, they usually do the abdominal exercises in the definition stage. The problem with this is that during the definition phase there is no development of muscle mass. This makes, As much as we do sit-ups, they will not grow. This stage only serves to lose excess fat.

If during the volume phase you have not established a good abdominal routine, rest assured that they will not grow. The abs must be trained like any other muscle group. This is where you have to enter the training variables: volume, intensity and frequency. Depending on the level you are having in the gym (novice, intermediate, advanced) you will be able to train a greater number of sets per week of abs.

A general recommendation is the following:

  • Newbies: between 6 and 9 sets a week, divided into two sessions (frequency 2).
  • Intermediates: between 9 and 15 sets a week, divided into two sessions (frequency 2)
  • Advanced: between 16 and 22 sets a week, divided into three sessions (frequency 3)

If you train your abs with this range of sets at 15-25 repetitions, during the bulking phase, you will be able to have abs when you do the definition phase.

I hope that with these tips you know how to score abs. If you have questions about training and nutrition send me a direct to Instagram: @German_entrena. I am a personal trainer and sports nutritionist, I hope to help you.


Be the first to comment

Leave a Comment

Your email address will not be published. Required fields are marked with *

*

*

  1. Responsible for the data: Miguel Ángel Gatón
  2. Purpose of the data: Control SPAM, comment management.
  3. Legitimation: Your consent
  4. Communication of the data: The data will not be communicated to third parties except by legal obligation.
  5. Data storage: Database hosted by Occentus Networks (EU)
  6. Rights: At any time you can limit, recover and delete your information.