Most bodybuilders strive to achieve the much coveted look of “six-pack” abs. As a result, they devote special attention to training their abdominal area. However, in their quest to achieve a six-pack look, some bodybuilders overtrain their abdominal muscles.
Bodybuilders can overtrain their abdominal muscles just like muscles in other parts of the body. A muscle is overtrained when its nervous system, muscle fibers, hormonal systems, and metabolic systems are overloaded to the point where they don’t function at optimal levels. When overtraining occurs, muscle growth stops.
Overtraining increases the release of cortisol, a catabolic hormone, and decreases the release of testosterone and HGH, both anabolic hormones. Continual overtraining of the muscle can result in a reduction in muscle strength, power, and size.
One or more of the following symptoms will occur if you are overtraining your abs:
1. Your abs are always sore.
2. Has difficulty increasing reps and/or adding resistance
3. It’s harder to complete the above number of exercises, sets, and reps.
Your abdominal muscles can become overtrained from one or more of the following causes:
1. Train your abs every day
2. Insufficient rest and recovery between abdominal exercises
3. Training to “total failure” on too many sets and exercises
4. Performing Too Many Ab Exercises, Sets and Reps
To avoid overtraining your abs, you need to understand how to train them correctly. The abdominal muscles are no different from the muscles in other parts of the body. Therefore, the abdominal muscles should be trained in the same way as the other muscles of the body parts, using the following abdominal training guidelines:
1. Schedule 2-3 ab workouts per week with at least one day of rest between workouts.
2. Use 2-3 exercises per workout, using 2-4 sets per exercise.
3. Train within the 8-20 rep range.
4. Train to “near failure” and avoid taking every set to “total failure.”
5. Only add additional resistance if you maintain strict form and proper technique.
Don’t fall victim to the “hype” and “misconceptions” that persist about abdominal training. Use the same training guidelines for your abdominal workout as you would for other body part muscles. Follow the five guidelines above, “listen to your body” and make the appropriate corrections in your abdominal training. If you do, your risk of overtraining your abdominal muscles will be greatly reduced.
