How to get six pack abs?

Training the abdominal muscles has recently been the subject 0f more misinformation and mythology than any other part 0f the human anatomy. Gizmos and gadgets allege that they’ll give you those coveted “six-pack” abs. But here’s how you can rationally train your abs t0 their absolute maximum limit 0f development using everyday gym equipment. There is nothing unique about abdominal muscles as far as their training and response t0 training is concerned. The principles that apply t0 biceps and triceps apply equally t0 abs. So the three critical elements 0f your ab workouts are:

1- High-intensity 0f muscular overload
2- Progressive intensity from workout t0 workout
3- Proper spacing 0f workouts t0 avoid overtraining or undertraining

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1 above, how many people use them in a way that satisfies point 2? Muscles will only develop in response t0 overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won’t.
t0 force new development, you need t0 increase the intensity. You could add a few crunches every day, but that really just increases duration; there is a better way t0 get fast results.

Abs exercises proven t0 work:

1- Weighted crunches
2- Weighted incline sit-ups
3- Weighted sit-ups

The best way t0 do weighted crunches is t0 lie 0n the floor with your head close t0 the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side 0f your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 t0 12 reps. If you don’t have access t0 a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel 0n the floor or sit in the seat directly under the rope handles that you attach t0 the high pulley. Lock your legs under the hold down. Pull the handles into position next t0 your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 t0 12 reps.

As a further alternative, you can lie 0n the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation 0f this exercise is that, as you progress in strength, it will not be possible t0 hold enough plates 0n your chest safely. But that’s a good problem t0 have.
0n each successive workout, shoot for a 5-15% increase in the weight you use. If you can’t get a 5% increase, it’s time t0 add more days off between your workouts.