If all you do for abs are slow and controlled reps, it's time to speed things up – and possibly speed up your results.
“Slow and controlled reps” has always been the advice given for training abs – as if fast, explosive reps should be forbidden on exercises like crunches and leg raises.
But why? The abdominals and obliques are muscles just like the pecs, lats, quads, and biceps, all of which are known to respond well to explosive reps when properly programmed. No reason ab training should be any different. This isn’t just my opinion, either; research confirms it.
So, if all your sets and reps in ab workouts are “slow and controlled,” it’s time to add some speed to your routine. The benefit: better muscle fiber recruitment in the midsection (specifically in the obliques) for a better developed six-pack, a stronger core, and improved performance in the gym and on the athletic field.
The Research Behind Fast Reps for Abs
One study published in the Journal of Strength and Conditioning Research had subjects perform crunches (termed “trunk curl-up” in the study) using four different rep cadences – 1 rep per 4 seconds, 1 rep per 2 seconds, 1 rep per 1.5 seconds, and 1 rep per 1 second – as well as “maximum speed” reps.
Results from the study showed greater muscle activation in the abdominal and internal oblique muscles with max speed reps versus the slowest rep speed (4 seconds). But the greatest difference was seen in the external obliques, which were activated roughly six times more with max speed reps than with 4-second reps.
Working Fast Reps into Your Ab Workout
So, how do you incorporate these study findings into your ab training? It’s pretty simple, and consistent with every other program I design that incorporates fast, explosive training for greater power development.
You always want to do your fast reps first in a workout before heavier sets designed to enhance pure strength and/or muscle size. For example, if you were going to do multiple exercises for a muscle group (in this case, the abs), where one of the exercises was going to be done using explosive reps, you’d want to do that exercise first.
But you can also incorporate fast reps and slow-to-moderate-speed reps in the same set. In this case, again, you’ll want to start the set with the fast reps. Then, as your midsection muscles (abs and obliques) fatigue, slow your reps down to finish off the set to ultimate muscle failure.
One JimStoppani.com program that incorporates multiple rep speeds within individual sets is my Speed-Set training system. In Speed-Set workouts, I prescribe doing sets of 15 reps, where the first 5 reps are done explosively, the next 5 are done super slow, and the last 5 reps are done with a typical 2-4-second cadence.
Incorporate this Speed-Set protocol into your next ab workout – starting each set with fast reps, then finishing with slow-to-moderate-speed reps. Your abs will be better stimulating, and better developed, as a result!
Reference:
Vera-Garcia FJ, Flores-Parodi B, Elvira JL, Sarti MA. Influence of trunk curl-up speed on muscular recruitment.J Strength Cond Res. 2008;22(3):684-690. doi:10.1519/JSC.0b013e31816d5578
Related Articles
FAQs
Results from the study showed greater muscle activation in the abdominal and internal oblique muscles with max speed reps versus the slowest rep speed (4 seconds). But the greatest difference was seen in the external obliques, which were activated roughly six times more with max speed reps than with 4-second reps.
Are high reps better for abs? ›
Most trainers and coaches consider the 15 to 25 range as high reps. Anything substantially higher (like 30 reps or more) is ultra high reps. Doing very high reps gives you no extra advantage when it comes to developing 6-pack abs.
Do fast reps build muscle faster? ›
A research review from 2015 found that a fairly wide range of rep durations (1-8 seconds) can be used to maximise muscle growth, but training at very slow speeds (longer than 10 seconds per rep) can actually reduce the effectiveness of the exercise and is not the best way to achieve hypertrophy or muscle growth.
What gives you abs the fastest? ›
To build six-pack abs, you need an exercise routine that includes both strength exercises and cardio. Plus, following a healthy diet, like eating more lean protein, whole grains, and vegetables can help you reach your six-pack goals.
What is the best rep count for abs? ›
Train the abs like a muscle
“They'll go in and do 200 reps of an abs exercise every day and then wonder why they get a hernia.” To build your abs, do ten to 15 reps and increase the intensity by adding more sets. Leave one day in between abs sessions to allow the muscles to recover.
Are fast or slow reps better for abs? ›
Results from the study showed greater muscle activation in the abdominal and internal oblique muscles with max speed reps versus the slowest rep speed (4 seconds). But the greatest difference was seen in the external obliques, which were activated roughly six times more with max speed reps than with 4-second reps.
Why do pro bodybuilders do fast reps? ›
Faster repetition speeds activate fast-twitch fibers and have been shown to enhance muscle power and rate of force development. For bodybuilders, activating fast-twitch fibers is most important for muscle growth.
Is it better to do pushups fast or slow? ›
Therefore, the experimental results suggest that push-ups should be performed at a faster speed when the aim is to achieve a certain number of repetitions, but should be performed at a slower speed when the aim is to strengthen the upper extremity muscles.
How fast can you realistically get abs? ›
Depending on your current body weight, genetics and approaches to nutrition and exercise, burning that fat may take 6 months or more than 1-2 years even if you follow a strict diet and exercise routine. Most people need to lose at least 50% of their body fat for their abs to be visible.
How many reps a day to get abs? ›
The ideal ab training frequency will depend on the individual's experience level. For someone who is new to working out (or at least working out their abs), a goal of completing 12-16 challenging sets (of 8-12 repetitions) in their ab workouts per week may be sufficient to produce gains in strength and muscle volume.
How often should you do abs? The recommended frequency of abs exercises is to give yourself at least one rest day in between each abs session so your muscles have the chance to recover. Feliciano recommends doing 5 to 10 minutes of core work two to three times a week.
Is high weight or high reps better for abs? ›
Heavier weights are more effective at increasing strength. However, lighter weight and high reps are an excellent way to get started if you're a beginner to ab workouts, and you can add more resistance as you grow stronger.
What muscles respond better to high reps? ›
Muscles that tend to benefit the most from low-weight, high-reps exercises are those that have more slow-twitch muscle fibers. These include: Calves. Shoulders.
How many reps for lower abs? ›
Lie on your back with your legs straight up and your arms alongside your body. Slowly lower your legs toward the floor before raising them back up again just before touching the floor. Make sure your lower back stays pressed into the floor. Do 1 to 3 sets of 10 to 16 repetitions.
Does high reps burn more fat? ›
High Repetitions Burn More Fat Myth. Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heavier weight with moderate repetitions (8-12 reps).
Does high reps make you toned? ›
Its tone does not change with exercise. The appearance of the muscle is determined by the amount of fat covering it and the elasticity of the skin. Lifting light weights for high reps will not tone your muscle. There is no inherent difference between using heavy weight and light weight.
