I am always seeing different ideas of how to train abs/core.  I have been performing 21 sets 4 times a week incorporating different areas of the core.  I know most responses include explanations of compound movements utilizing and engaging the core to a point that some don't include much core specific training.  I do many different exercises.  The following is an example of what I do:

Hanging Pike up (with a dumbell between my feet for added resistance)

Choppers (different variation: low, high, and middle)

Decline Russian Twists

Weighted pull down

Side bend

Landmines

Leg lift

3 sets of 12 reps 4x a week

What are your thoughts?  Am I over training?  What is more ideal? 

Do i understand that right and you do all those 7 exercises on 4 days a week ??

with 3x12 per exercise that is 36 reps per exercise, and 36 *7 = 252 reps per day, and 252*4 = 1008 reps per week. with this being ( 3*7*4) 84 sets per week ..

I'd defenitally call that done too much for the abs only.

Do you even have time for other exercises ? alone repping those down probably takes a minimum of 30 minutes each day. (including the times to go from one machine to the other and to the hanging bar and incline bench etc)

My next question would also be: what other exercises do you do ?
If your back related pulling exercises (rom. deadlifts, bend over rows, back extentions etc) are not at least the same amount, you also might run into postural issues very soon. (hence your abs will become shortened and tight due to the bigger muscle structure, and will begin to pull your upper body forwards and down)

A good rule of thumb is normally 20-25 sets per week for the bigger musclegroups.

I'd rather do abs on 2 days and give it your all, instead of grinding them down that much. Especially since they are also involved in every compound move and every standing exercise etc. you're just killing them if you do that amount of work to them.

You could also do every day 1 exercise so you get to the right amount of sets per week, but it's not as effective as training them more intense on 1 ore two days with several exercises being done.

And as already said, i hope your pulling work is 'on par'. Normally the back pulling should always be a tad more than the pressing or crunching forwards.

And it is never a good thing to drind down the same type of exercise that often. Because it also can lead to overuse issues.

so far my 2 cents :)

Cheers!

I would train abs twice a week, not to much more than that. I remember Scott saying he did 4 times a week, however the workouts were not the same.

This is what @William_Steinset was talking about...

Thank you for the reply. I do in fact train 3 sets of 7 exercises 3 times a week with a high volume body weight routine thrown in once a week. I do 16 sets on my smaller muscle groups and 32 sets on my large muscle groups (changed this about a year ago after getting Fitness Genes results). Even before getting the Fitness Genes results I was doing high volume.  Overall, I spend less than 2 hours in the gym (I do everything in a circuit and bounce quickly between exercises).  I lift different muscle groups 5 days a week with a lighter lift on Saturdays hitting everything.

I was thinking about reducing my sets but I always worry I am going to lose because of it... I hope others understand this pain :)

Thank you for the reply.  Even with this high volume, I do different exercises each workout.  However, I do not have many compound lifts in my routine for a number of reasons (available equipment being one of them).  I am trying to find the sweet spot which works for me so I appreciate your advice.

I have watched this video a few times I the past.  I think I might just need to believe I am not going to have significant losses by cutting back.  Thank you for the response.

No problem !

the secret to not having to fear any loss is that you do your 2 days of ab training, but give it your all instead of spreading it over so many days.

Abs are like every other muscle, if you work them so often and repeat the same moves over and over again you can't go higher in intensity.

I'd rather add some intensity than the current amount of sets you have going atm :)

your posture and your abs surely will thank you for that choice !

And hey also means you have some more time to work on other bodyparts !!!

Abs are pretty durable and recover quickly. Regular ab exercise is OK to do.

John

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