How to quickly pump up your abs theory and practice for developing six-pack abs

There are still six months ahead before the summer season – should you start working on your abs now or leave it for later to get in shape a month before your vacation? This is what we will look into in this article: how long it takes to achieve your goals and when the results will be visible, we will also look at theoretical and practical tips on how to quickly pump up your abs.

How fast does the ab pump?

It seems to many that the abs are very different from other muscles, this is because they are pumped every day, they are waiting for the quick appearance of abs, in general, they attribute mythical properties to it. But the ab is no different from other parts of the muscular system.

Like any other muscle, you won’t be able to pump up your abs quickly. To increase in volume, the abdominal muscles need the same amount of time and energy as the rest. And we know that the process of muscle hypertrophy is slow. Let’s briefly touch on physiology.

The first month of training, about 3-5 weeks depending on physical training and body characteristics, the muscles only “learn” to accept the load and adapt to it. Muscles and ligaments become toned during this period. Already from the second month they can adequately respond to the load and recover more easily. During this period, you can increase the intensity of the training, muscle mass will gradually increase. During the first 2-3 months, the muscles take on a beautiful shape, and tighten, but increase slightly.

How quickly do abdominal muscles recover?

All muscles in the body need time to recover after exercise. Training causes muscles to undergo microdamages, which, when restored, contribute to their growth, making them even stronger. For effective growth, it is important to adhere to the principle of super-compensation. This is the period during which the muscles manage to regenerate but did not lose the ability to train with greater efficiency. For abdominal muscles, this period is about 48 hours. Thus, you can train your abs every other day. The optimal number of abdominal workouts is 3 per week at equal intervals, but no more than 4.

Tips for quick results

  1. To develop your six-pack quickly and proportionally even at home, perform 2-3 exercises that maximally utilize the entire abdominal area in one session. For example: straight crunches, leg raises, and side crunches. This complex will allow you to evenly develop the rectus muscle, both its lower and upper parts, and the oblique abdominal muscles.
  2. As you get used to the load at home or in the gym, use additional weights, for example, dumbbells, rubber bands, weights, and balls, to gradually progress and prevent your muscles from adapting to the same type of movements. Also, once a month, replace old exercises with new ones, this will also contribute to constant progress.
  3. Do not overload your muscles; too long and frequent training leads to overwork of the muscular and nervous system, and, accordingly, to a halt in development. Therefore, it is enough to use 2-3 effective exercises and perform them until failure and a burning sensation, devoting only 10-15 minutes to the abs.
  4. If you are striving to reduce the volume of your abdomen, make it flatter, but slightly sculpted, and perform 20-30 repetitions in each approach, this will speed up fat burning and will not allow the muscles to develop in thickness. For example, girls do not need their waist to become wider due to the thickening of the oblique abdominal muscles, so you should not use additional weights and a small number of repetitions.
  5. And for the growth and rapid thickening of the abdominal muscles, for the development of those same cubes, it is necessary to add additional load and use a different training regimen: 3-4 sets of 8 to 12 repetitions until failure.
  6. Regardless of your goals, increase protein in your diet and eliminate unhealthy foods that cause the accumulation of subcutaneous fat. By keeping your fat content to a minimum, you’ll have a better idea of ​​what’s going on with your muscles and how quickly you’re progressing.

When will the effect be visible?

In a few months, you can change the appearance of your belly and get much closer to your ideal, but The result and its speed will depend on several factors:

  1. Amount of adipose tissue. The abs are better visible if there is a minimal amount of subcutaneous fat. The lower the percentage of fat in the body, the more clearly the relief is visible. And note – throughout the body, since exercise alone cannot burn fat locally only in the problem area. To reduce the amount of fat, you need to adhere to the right diet – exclude simple carbohydrates and leave complex carbohydrates in the first half of the day, increase the amount of protein in the diet, and, of course, reduce the consumption of animal fats, saturated and trans fats.
  2. Expected result. If you have a high metabolic rate and a small amount of subcutaneous fat, then you will be able to see the relief of your abs in 2-3 months, but if you want to have deeply developed abs and distinct large cubes, the process can take from six months to one.

Leave a Comment