When working towards the goal of achieving visible six pack abs, it’s essential to understand the balance between the number of repetitions (reps) and the weight you’re lifting.
The muscles of the core, including the rectus abdominis, which makes up the “six pack”, respond to both endurance training (higher reps) and strength training (heavier weight). However, achieving visible abs isn’t solely about how you train them. It’s a combination of muscle development and reducing the layer of fat covering them.
If you only do high reps with lighter weights, you’ll improve the endurance of your abdominal muscles, but you might not provide them with enough stimulus to grow significantly. On the other hand, if you only do low reps with heavy weights, you can build muscle mass, but risk neglecting the muscle’s endurance.
For the best results, it’s advisable to incorporate a mix. Start with strength-based exercises using heavier weights and lower reps to build muscle mass in the core. This could involve exercises like weighted leg raises or cable crunches. Then, complement this with higher rep, endurance-based exercises, like plank variations or unweighted leg raises, to train the endurance of your muscles and achieve that tight, toned look.
That said, it’s crucial to remember that no matter how well you train your abs, they will remain hidden if there’s a layer of fat over them. So, alongside your strength and endurance training, ensure you’re following a balanced diet and incorporating cardiovascular exercises to burn calories and reduce body fat. It’s the combination of reduced body fat and well-trained muscles that will reveal a defined six pack.
For visible six pack abs, you should incorporate both higher reps for endurance and heavier weights for muscle growth. But equally important is reducing body fat to unveil those abs you’ve worked hard to develop.