Progression of core focused addon programs?

[Willow]

Hello people

When I searched the forum for the above question, nothing popped up. So: Can someone recommend a progression for the core focused addon programs? Possibly from personal experience?

A few weeks back I made the possibly toxic new years resolution of trying for six pack abs this year. Surprisingly, I’m showing up pretty consistently for the Back & Core program and have almost finished it (started back in the old year). And without any symptoms of overtraining to boot!

Some context:
The abs are already pretty visible. I just „need“ at least one more horizontal line (any experience on wether that still requires doubling down on the diet in this case? That’d definitely reduce chances of reaching the lofty goal ).
I’m mostly using darebee for supplementary and cross-training for an already existing, extensive training routine in a strength-based athletic discipline. That athletic training takes priority over the six-pack scheme - so I want to avoid overexerting my body (the abs usually get a thorough workout during the athletic training too). So, a slow progression in the addon programs is key.

Any thoughts?

My own go something like this: Code of Abs seems to be designed for my purpose, but the jump from Back & Core is too big. Core Strength looks like a great strength program, but I’m dubious as to whether it’ll have I much of an effect in the ab visibility department. The 2-minute abs program somehow seems instinctively wrong… but I can’t explain it? So I’m tending toward total abs as the next program. I’d try to do it on level 2, then repeat as level 3 - maybe go for level 3 from the start. But what to do after that? Code of Abs basically features a freaking 180 leg raises on day two and even more later in the program. How is one supposed to squeeze that into a training routine that features other kinds of exercise?! So … next after Total Abs: Code of Abs with reduced repetitions on the leg raises?

 

[Fremen]

The problem with training your abs is that as soon as you get a little fit, the repetitions needed to tire you out skyrocket.
I've done 1000 sit-ups in one workout and never had visible abs.
One trick you can use to shorten your abs workouts is to tire them out first with static or dynamic planks, or a combination of the two. When you then train them with dynamic exercises, you'll need much fewer to reach fatigue.
Of the programs you mentioned, the "best" is Total Abs. Another trick here is to change the order of the exercises or add some planks.
These are just ideas.

 

[Willow]

The problem with training your abs is that as soon as you get a little fit, the repetitions needed to tire you out skyrocket.
I've done 1000 sit-ups in one workout and never had visible abs.
One trick you can use to shorten your abs workouts is to tire them out first with static or dynamic planks, or a combination of the two. When you then train them with dynamic exercises, you'll need much fewer to reach fatigue.
Of the programs you mentioned, the "best" is Total Abs. Another trick here is to change the order of the exercises or add some planks.
These are just ideas.

Thank you for the reply and feedback

Your observation on sit-ups is uniquely interesting to me! I have basically observed the opposite: When I was way less fit, I could basically do endless sit-ups. Nowadays, I get tired way quicker. I’ve always chalked it up to improved form and finally using the right muscles. Because I definitely got stronger overall

A need to tire myself out with planks in order to train abs effectively has not presented itself yet. And I’ve never heard that before either. Is there a scientific source for the phenomenon? A quick google search came up short for me. Because if the 1000 sit-ups with correct form are a thing, I’m way less fit than I thought! (Also: Sorry for the implication in the question I don’t know how to get rid of it while also asking for a source.)

 

[Fremen]

and I remembered wrong, I had rounded up to 500 push-ups, 500 sit-ups and 1000 hindu squats:

Super Saiyan Challenge

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

We use the plank trick in Muay Thai, I don't know if there is scientific evidence, but using planks or doing the exercises more slowly without using momentum works.

 

[Willow]

and I remembered wrong, I had rounded up to 500 push-ups, 500 sit-ups and 1000 hindu squats:

Super Saiyan Challenge

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

We use the plank trick in Muay Thai, I don't know if there is scientific evidence, but using planks or doing the exercises more slowly without using momentum works.

Oh, I mistakenly read that as 1000 sit-ups in one go 1000 quick repetitions in one workout is something I can get behind! It’s still hella impressive though! Congratulations for the feat

And I chuckled a bit at the suggestion to do slow repetitions. Slow, controlled motions are a requirement for my sport, so I always do my ab exercises without momentum. Most combat sports probably focus more on explosive motions instead. So that explains some more I would second that that slowness can lead to soreness from even the most deceptively “easy” workouts.

 

[Diego1978]

Hello people

When I searched the forum for the above question, nothing popped up. So: Can someone recommend a progression for the core focused addon programs? Possibly from personal experience?

A few weeks back I made the possibly toxic new years resolution of trying for six pack abs this year. Surprisingly, I’m showing up pretty consistently for the Back & Core program and have almost finished it (started back in the old year). And without any symptoms of overtraining to boot!

Some context:
The abs are already pretty visible. I just „need“ at least one more horizontal line (any experience on wether that still requires doubling down on the diet in this case? That’d definitely reduce chances of reaching the lofty goal ).
I’m mostly using darebee for supplementary and cross-training for an already existing, extensive training routine in a strength-based athletic discipline. That athletic training takes priority over the six-pack scheme - so I want to avoid overexerting my body (the abs usually get a thorough workout during the athletic training too). So, a slow progression in the addon programs is key.

Any thoughts?

My own go something like this: Code of Abs seems to be designed for my purpose, but the jump from Back & Core is too big. Core Strength looks like a great strength program, but I’m dubious as to whether it’ll have I much of an effect in the ab visibility department. The 2-minute abs program somehow seems instinctively wrong… but I can’t explain it? So I’m tending toward total abs as the next program. I’d try to do it on level 2, then repeat as level 3 - maybe go for level 3 from the start. But what to do after that? Code of Abs basically features a freaking 180 leg raises on day two and even more later in the program. How is one supposed to squeeze that into a training routine that features other kinds of exercise?! So … next after Total Abs: Code of Abs with reduced repetitions on the leg raises?

In my opinion, if you want to improve your abs, you could choose from the workouts in these collections:
hard ab workouts
advanced ab workouts
hiit ab workouts
epic planks workouts
Try these workouts every 48 hours