Hi Matt, glad you like the site. Not sure what strip curls are but drop sets are about starting heavy and dropping weight in each set…great for adding variety.

ok thanks!
one more question, the drop sets, for the channing tatum workout…are those the “strip” curls? orr what?!

and by the way.. great website! most helpfull one yet!

Hi Matt, great idea of doing those workouts one after another in 6 week cycles. And yes, you can definitely do one of the other many ab articles on the core/cardio days, adding the variety is what will really keep you progressing!

Hey Sam,
i had a quick question. ive been looking at all your workouts, and i really like the Channing Tatum one, and the Taylor Lautner one. Should i do the Channing one for six weeks, then switch up by using the Lautner one for another six weeks?
and another question, instead of the Core/cardio days, could i use one of your many ab articles???
please help!
thanks

Hey Mike, you can use a 5,10,15 lb dumbell…you know when the right weight is if your goal is 10 reps and the last rep is almost impossible.
Rest days are very important to prevent over-training so make sure to get 1 or 2 days rest/week from the gym and your workouts. You can do this workout a maximum of 3 times a week.

Thnx man, hey but you know i have two questions more:
1. I dont have medicine ball, may i use a dumbbell, and if i can how heavy does it has to be?
2. Is it going to be faster the change if i make this rutine every day or every two days or making it so many times is helpless?

Thank you again

That’s right Mike, 30 seconds each side is one set.

In the side plank, with 30 seconds each side is one set, or do I have to do it 12 times to make one set?

Not if you’re doing it right! Your muscles recover and grow during rest time so it’s good to have at least 2 days in between working the same muscle group.

i heard that you can work on your abs 7 days a week is this true?

It doesn’t you can do them in any order.

does it matter if i do my workout in a differnet order

I would honestly say to invest in a stability ball as it’s awesome to help you add a lot of variety to your ab workout and the stability ball is pretty cheap (usually $15-$20). Also if you haven’t already check out my article on Workout Routine for Men at Home where I also include a list of super affordable exercise equipment that you may want to invest in. The best is that you can also take some of it with you if you travel!

hey sam thanks for the advice, i think im doing good with my weight thanks to the 5 day thing but i dont really have a workout should i just make my own out of different types of crunches? and im also looking forward to the new routines.

Really all the other stuff you can do for ab workouts is crunches with all the varieties in placement of your legs (i.e. legs up, one leg up and side crunches, etc.). But once again, just doing ab crunches won’t get you a 6 pack, you also need to keep your body-fat low. I will definitely be adding more ab routines in the future so stay tuned!

do you have any good abb workouts without any fancy equipment

Are you familiar with the work of Dr. Stuart McGill, one of the leading back researchers in the world? To summarize, the main role of the rectus abdominis muscle is to stabilize the lumbar spine, not to promote flexion. Why? The intervertebral discs are like a credit card. The more you flex and extend them, the weaker and weaker they get. So when you constantly perform abdominal flexion exercises such as situps or crunches that take you through a range of motion, you are constantly increasing your risk for spontaneous disc herniation. Therefore, any ab workouts should be designed to prevent motion at the lumbar spine. Planks, side planks, ball or wheel rollouts, dead bugs, etc. If you come across his work, I urge you to read it. It will change the way you think about abs and abdominal programming.

It really depends on what level you are training at. Most power lifters are also eating quite a few calories to help keep their strength very high, and if that is the case then it will be a little more challenging for you to see the results from this workout. You may want to periodize your workouts so you are not in the powerlifting stage when doing this workout.

what if you are more of a power lifter, will you still see results in the same time frame?

Definitely not for men only, women can do these exercises as well but you may have to tone it down at first due to it’s advanced level. Let me know how it goes for you!

are these ab exercises for men only? i wanna have sexy tummy too:p

This is quite an advanced workout already, but if you have the stamina to do the set 1 exercises one after another then go for it! You will accelerate your ability to get super ripped very quickly!

Should this be done as a superset? For example, do all the set 1 exercises one after the other, then take a break before set 2?