Is this an okay Ab regiment?

[Valley]

Hi everyone, I'm relatively new to the forum. I'm trying to get an 8 pack and I'm extremely determined, however I would like to get some incite into my routine. One thing to keep in mind is that I'm around 3-6% body fat so I never do aerobic exercise. Without further ado, here's my routine:

Monday

L: 200 Elevated leg crunches
L: 150 Reverse crunches with six inches
O: 300 Bicycle crunches
M&U: 200 Regular situps
100 Pushups
5 Minutes of plank

Tuesday
O: 200 Woodchop (100 for each side)
L: 100 Bent knee abdominal hip raises
M&U: 200 Abdominal butt raises
O: 200 Fingers to heel oblique touchers
100 Pushups
5 Minutes of plank

Wednesday
L: 200 Abdominal flutter kicks (6 inches incorporated)
M&U: 200 Fingers to toes abdominal crunches
O: 200 Lying side oblique crunches (100 each side)
O: 200 Bicycle crunches
100 Pushups
5 Minutes of plank

Thursday
L: 200 Weighted hand to leg ab crunches (100 for each side)
M&U: 200 Abdominal toe touchers
O: 200 Bicycle crunches
O: 200 Oblique twists (100 for each side)
M&U: 100 Abdominal tuck crunches
100 Pushups
5 Minutes of plank

Friday
M&U: 200 Straight arm abdominal crunches
L: 200 Abdominal flutter kicks (6 inches incorporated)
O: 200 Woodchop (100 for each side)
M&U: 200 Abdominal toe touchers
100 Pushups
5 Minutes of plank

Saturday:
L: 200 Elevated leg crunches
M&U: 200 Fingers to toes abdominal crunches
O: 200 Woodchop (100 for each side)
M&U: 300 Regular situps
100 Pushups
5 Minutes of plank

Sunday:
L: 150 Reverse crunches with six inches
L: 200 Abdominal flutter kicks (6 inches incorporated)
O: 200 Bicycle crunches
M&U: 100 Abdominal tuck crunches
100 Pushups
5 Minutes of plank

I would really appreciate feedback. Thanks everyone.

[Jamesam90]

wayyyyyyyyyyyyyyyyyyy too much ab work buddy...

The key to abs is excellent nutrition and a training program that consists of resistance training (Full body workouts, not just abs) & cardio.

If your truly at 3-6% bodyfat then you should be 'easily' showing all your abs. If not, you've either got more bodyfat then you think, or your genetics are to blame.

[Dave]

Or he could be to skinny. I know a lot of people (me included) can have low bf% and no abs because there is no mass in them, but yeah I totally agree with ya james

[Valley]

Thanks for the incite, however I have a question. What do you mean by too much? You can do do much exercise? Can you please go into more detail with this? Also, can anyone recommend some page in regards to the nutritional food I should eat?

[D.R.E.A.M.]

Originally Posted by Valley

Thanks for the incite, however I have a question. What do you mean by too much? You can do do much exercise? Can you please go into more detail with this? Also, can anyone recommend some page in regards to the nutritional food I should eat?

Too much as in overtraining. Your abs are just like any other muscle group - they need rest in order to grow. Training them every day along with that amount of volume will NOT bring you results; your abs in fact will get smaller.

First and most important tip is to lessen the amount of days you workout with at least one full day of rest in between workout days. I recommend working Monday, Wednesday, and Friday, and resting all the other days. Secondly, I'd suggest you decrease the number of reps in those sets and instead go for more weight. Up to 10 reps of 4 sets with heavy weights (heavy enough so that you fail at the tenth rep) works well for hypertrophy, which is what I believe you want out of this.

As for food, it should be noted that since you want to build muscle, you're going to have to eat at a surplus; that is, you have to consume more calories than you burn. Yes, it means that it will be difficult to see your abs getting bigger since your stomach will be gaining a little fat along with it (assuming you're eating clean). But don't worry and just keep at it - because once you think you've gained all the muscle you want, you can go on a cutting phase and burn all that fat to reveal your new ripped abs underneath.

Here's a link for tips on eating: http://www.iwantsixpackabs.com/articles/eating.html

Also, I suggest that you try to build more muscle than just abs. Since you're bulking and you're probably thin, why only abs? Work your arms, chest, back, and legs. Trust me, you will look a LOT better afterwards.

And a final note: do not be distressed if you find that no matter what you do, you can never get more than a six-pack or even just a four-pack. Remember that how your abs will look, just like the rest of your muscles, depends on your genetics. There are guys who are super ripped with insane muscle mass and 3-5% body fat but only have four-packs. But with all that other muscle, it wouldn't really matter, would it? That's another reason why I suggest you work out more than just your abs.