With the arrival of spring, many people remember their figure. Preparing for the summer, they are afraid of not having time to get in shape and begin to force events. Particular attention is usually paid to the press in dreams of a beautiful flat tummy or strong massive cubes.
The most common press myths
For cubes to appear, the press needs to be pumped all day - this is not true. The form of the press is laid down in every person from birth. Special exercises can only increase the thickness of the muscles, so it makes no sense to do them too often. Muscle building is not only due to physical exertion, but also due to rest from them. Professional athletes rarely work out their abs so as not to "expand" the waist and not disturb the ideal athletic proportions.
The more reps, the more abs - in fact, the abs are no different from the rest of the muscles, so intense training with a lot of repetitions will increase the endurance of the press, rather than increase its muscle thickness.
Frequent repetitions affect the "drying" of the abs - in reality, fat is not burned through strength training. Only by following a special diet in combination with exercise can you achieve relief.
How often do you need to pump the press
In practice, it has long been proven that pumping the press every day is absolutely pointless. You will not get any additional effect with such frequent training. It will not help you reduce your waist or lose weight. Your muscles will simply be in constant tone, but this will not affect the appearance of cubes.
If you want to "draw" your abs, train no more than 3-4 times a week. If your body fat percentage is above 10, combine exercise with diet.
If your goal is not massive cubes, but the development of endurance, then daily workouts will be quite appropriate for you. This is how athletes who practice martial arts train. Their press is compacted, but it does not increase in volume much.
Some bodybuilders also disagree with pumping the abs several times a week. For example, Jay Cutler believes that you need to train your abs every day. He is sure that only daily workouts keep his body in good shape.
There is an opinion that the abdominal muscles need 24 hours to recover, so the press can and should be pumped 7 days a week. And if nothing hurts, then you can train again. But the absence of muscle pain does not mean that they managed to fully recover. Some muscles need 72 hours to recover, while abs take at least 48 hours.
Thus, to develop abdominal endurance, you need to train daily, but this will not lead to noticeable cubes. To create relief, you need to pump the press no more than 4 times a week, but without an appropriate diet, this option is not suitable. If you have body fat, then even the most massive cubes will hide behind it. The ideal way to build abs is to be patient, eat healthy, and exercise several times a week.
