Find out how to get ripped with these 5 simple training rules. And when we’re talking about getting ripped, we are focusing exclusively on the abs.
Now, to get a six-pack abs you need to have a relatively low body fat percentage. To be able to see your abs, men should aim for 15% body fat and women 20 per cent. However, that number can be lower or higher as it is different from individual to individual.
But what you can do is get strong and bigger abs, which will make them appear much faster. And this is what these 5 simple training rules to get ripped from Mike Israetel are all about.
Another note you should keep in mind is that these training rules are not actually rules. They should be viewed as invaluable tips for creating your own training routine. Without further ado, let’s dive into it.
Get Ripped with These 5 Simple Training Rules
Rule number one underscores the application of normal repetition ranges to abdominal training. Much like other muscle groups, sets ranging from 5 to 30 repetitions foster optimal muscle growth. No need for obscure rep ranges—stick to the familiar 10 to 15 rep range for best results.
Rule number two emphasizes the importance of a full range of motion in abdominal exercises. Contrary to partial movements, exercises like full-range sit-ups and crunches capitalise on the expansive range of motion of the abs, promoting enhanced muscle growth and injury resistance.
The third rule introduces the hanging knee or leg raise as a potent exercise type. By gradually extending the legs in controlled movements, one can achieve superior results, enhancing both muscle growth and functional strength.
Eccentric control takes centre stage in rule number four. Slowly lowering the legs after a hanging leg raise amplifies muscle growth and strength benefits, surpassing the advantages of the concentric phase. This deliberate approach not only induces delayed onset muscle soreness but also fortifies the body against injuries.
The fifth rule underscores the effectiveness of loaded abdominal machines over calisthenics. While planks and holds have their merits, machines that allow progressive loading, dynamic movements, and standardized ranges of motion offer a superior path to achieving bigger, stronger, and more injury-resistant abs.
In conclusion, while planks and calisthenics have their place, serious ab training involves dynamic exercises, controlled eccentric phases, and progressive loading for optimal results. Remember, the path to well-defined, resilient abs lies in embracing these rules as guiding principles rather than rigid dictates.
Watch Mike Israetel explain how to get ripped abs with these 5 simple training rules in the video below.
Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:
- Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
- Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
- Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
- Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
- Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.
Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.
To strengthen your abs, here is a quick list of 5 traditional core exercises for you to try right now:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head or across your chest.
- Lift your upper body off the ground, engaging your abdominal muscles.
- Exhale as you crunch, bringing your chest towards your knees.
- Inhale as you lower your upper body back to the starting position.
- Leg Raises:
- Lie on your back with your hands by your sides or under your lower back for support.
- Lift your legs off the ground, keeping them straight.
- Exhale as you raise your legs, forming a 90-degree angle with your torso.
- Inhale as you lower your legs back down without letting them touch the ground.
- Start in a push-up position with your arms straight and shoulder-width apart.
- Lower yourself onto your forearms.
- Keep your body in a straight line from head to heels, engaging your core.
- Hold the plank position for as long as you can, maintaining proper form.
- Russian Twists:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly, maintaining a straight back.
- Clasp your hands together in front of you or hold a weight.
- Rotate your torso to one side, bringing your hands or weight towards the floor.
- Return to the center and repeat on the other side.
- Bicycle Crunches:
- Lie on your back with your hands behind your head.
- Lift your legs off the ground, and bend them at a 90-degree angle.
- Bring one knee towards your chest while simultaneously twisting your torso to touch the opposite elbow.
- Straighten the other leg as you switch sides in a pedaling motion.
- Continue alternating sides in a controlled, rhythmic manner.
Remember to perform these exercises with proper form, control, and focus on engaging your abdominal muscles. Adjust the intensity and repetitions based on your fitness level.
- resistance band ab exercises: Photo Courtesy of CrossFit Inc