While this isn’t an absolute rule, it is what should be happening the majority of the time. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets. Keep most reps in the 10-15 range and focus on increasing reps or resistance. Diet and do cardio to lose fat; train abs to gain muscle. Most people will get good results from 10-25 repetitions of sit-ups, but it usually depends on your endurance level and physical strength.Sit-ups become a lot more difficult during the 3 rd or 4 th sets of the exercise, but you may have to continue until you notice a feeling of fatigue in your abdominal muscles. (2015) had participants perform 1, 3 or 5 sets per exercise with 2 exercises for the biceps and 3 for the triceps in a 3x per week full-body training program. Training the core, abs, obliques, and lower back to ensure you are strong and muscularly developed. If you chose to train abs twice per week as recommended here, ensure three rest days between sessions. So the people saying 8-12 aren't exactly spot on, just giving general advice. of sets in the routine. Focus on shorter, higher-intensity sessions, such as 25 minutes of HIIT. Always focus on perfect form and aim for the burn. How Many Sets of Dumbbells to Do Per Day. Exactly how often you should train your abs is a hard question to answer, because we’re all different. Thus, the number of sets per muscle group was 2, 6, or 10 per workout (6, 18, or 30 per week) for each arm muscle, and 3, 9, or 15 per workout (9, 27, or 45 per week) for the legs. Work all four areas: upper abs, lower abs, obliques and inner abs. As little as 4 or fewer sets per muscle group per week can work for hypertrophy (muscle growth). Feel free to go higher if you want, or lower. There wasn’t enough research to draw any solid conclusions as to what the effect of higher training volumes might be. Stick to two to three days of cardio per week. The 2-3 Sessions per week is in keeping with the UK Chief Medical Officers’ Physical Activity Guidelines. Week 3: Reduce your between-sets rest period by another five seconds. In most cases, 10 to 15 sets per week spread among 2 to 3 workouts will help to build mass. Radaelli et al. Strength training. This will give you enough time to maximize your strength and muscle development in that rep range. Hypertrophy results appear to be better with higher volume training (15 sets per exercise of 8-12 reps each week versus 3 or 9 weekly sets of 8-12 reps)[*]. Incorporating ab exercises into a complete routine is the only way to the wonderful world of six-packs. You mention big muscle groups need 60-120 reps per week, and I do 3 sets x 10 reps. That’s 30 reps per workout, 90 per week, right in the “optimal range.” If you train arms 6 days per week, you'll do one exercise per muscle group per day, with only 2 sets per workout. How many days per week to train your abs. However, the number of studies to look at the impact of more than 10 weekly sets were few and far between. There are many individual factors that play into the answer, like your diet, overall lifestyle, fitness level, and training style, which all impact your recovery speeds. Boost intensity via supersets or giant sets. 32 sets per muscle group per week All exercises done were in the 8 – 10 rep range and the men supposedly trained each set to momentary failure. Here's How Many Times a Week You Should Do Abs, According to 4 Trainers. Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. Instructions. Results 1 to 28 of 28 Thread: Core Training / Abs, How many ... Once a week for me and all I really ever do is a few sets of leg raises. Keep the reps relatively stable per exercise. The more frequently you train arms, the less you should do per day. 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